- 1 year ago
Phase 1 (Month 1)
Weeks 1-3
Day 1 Chest & Back & Ab Ripper X
Day 2 Plyometrics
Day 3 Shoulder & Arms & AB Ripper X
Day 4 Yoga X
Day 5 Legs and Back & AB Ripper X
Day 6 Kenpo X
Day 7 Rest or X‐Stretch
Phase 1 (Month 1)
Week 4
Day 1 Yoga X
Day 2 Core Synergistics
Day 3 Kenpo X
Day 4 X Stretch
Day 5 Core Synergistics
Day 6 Yoga X
Day 7 Rest or X‐Stretch
Weeks 1-3
Day 1 Chest & Back & Ab Ripper X
Day 2 Plyometrics
Day 3 Shoulder & Arms & AB Ripper X
Day 4 Yoga X
Day 5 Legs and Back & AB Ripper X
Day 6 Kenpo X
Day 7 Rest or X‐Stretch
Phase 1 (Month 1)
Week 4
Day 1 Yoga X
Day 2 Core Synergistics
Day 3 Kenpo X
Day 4 X Stretch
Day 5 Core Synergistics
Day 6 Yoga X
Day 7 Rest or X‐Stretch
Category
🛠️
LifestyleTranscript
00:00What's really, really amazing about Abriparex is to give people an opportunity to get the
00:17best, most ripped abdominal area they've ever had in their lives.
00:21We're doing over 300 moves here, but the only way you're going to get the results and the
00:25sculpted abs that you want is that you've got to bring it.
00:28Abriparex.
00:29I hate it, but I love it.
00:32Hey, boys and girls, welcome to Abriparex.
00:38A couple of things right off the bat.
00:41This is not Abripar 100 and 200.
00:43This is Abripar 339.
00:45So if this is new to you, take your time, pace yourself, and take breaks.
00:50We got 11 moves.
00:51They're all 25 reps.
00:53We got in and outs, five, four, three, two, here we go.
00:58And one, and two, and three, this is core work, four, and five, not just abs, six, you
01:04might feel this in your thighs, seven, your hip flexors, eight, nine, you're supposed
01:08to, ten.
01:09Get that chest up.
01:11Bring it, bring it.
01:12Here we go.
01:13Oh, Adam, he's a hot shot.
01:14He had to put his hands in the air.
01:17Here we go.
01:18His chest is up.
01:19His knees are in.
01:20Nice form, everybody.
01:21Twenty-five.
01:22Let's see Jason.
01:23Reach up nice and tall.
01:24Audrey's got her hands on the floor.
01:26That works fine for her.
01:28There you go.
01:29Twenty-five.
01:30We got bicycles.
01:31I'm on my butt.
01:32I'm done instructing.
01:33We're going to go forward first.
01:35I got my hands on the floor.
01:36Here we go.
01:37One, two, three, four, five, six, seven, eight, nine, you can do this, ten if you want to,
01:4711, 12, 13, 14, 15, 16, burn, 17, 18, 19, 20, 21, 22, 25, 23, 24, 25, and reverse.
02:02Here we go.
02:03We're not going to mess around.
02:04Five, four, three, two, go.
02:05One, two, I'm up, three, four.
02:10They're going to count.
02:11Keep moving.
02:12Nice straight line here.
02:13Chest is up.
02:14Big circles.
02:16Work with your hands if you need to.
02:18Jason, he's the king.
02:20He's the Rip King.
02:21Hands are high for the balance.
02:22A little bit more work makes me happy.
02:25Nice.
02:26Looking good.
02:2719, 20, 21, 22, 23, 24, and 25.
02:36Time for Crunchy Frog.
02:38Everybody gets their hands off the floor.
02:40Here we go.
02:42Arms are out.
02:43I want to see them spread.
02:44Five, four, three, two, and wrap and open.
02:47Two, three, four, five, six.
02:52Here's our pace.
02:53Seven, eight.
02:54You need breaks.
02:55Nine, 10.
02:56You better take them.
02:5712.
02:58Get your chest up.
02:5913.
03:00You can do this.
03:01You see this?
03:02Gather yourself.
03:03Heck, I'm doing it.
03:04You can do it too.
03:05Then you jump back in when you're ready.
03:06There ain't no part one or part two.
03:07It's part two.
03:08Last one.
03:09We got cross leg.
03:10All right?
03:11Wide leg sit-ups.
03:12So, two versions.
03:13Cross leg or wide leg.
03:14This one's easier.
03:15Are you ready?
03:16Everybody back.
03:17Left hand behind the head.
03:18Reach up and over.
03:19Five, four, three, two.
03:20Up.
03:21Touch your toe.
03:22You can see.
03:23Now switch hands.
03:24Up.
03:25Touch your toe.
03:26Touch your toe.
03:27Touch your toe.
03:28Touch your toe.
03:29Touch your toe.
03:30Touch your toe.
03:31Touch your toe.
03:32Touch your toe.
03:33Touch your toe.
03:34Touch your toe.
03:35Touch your toe.
03:36Touch your toe.
03:37Switch hands.
03:38Up.
03:39Touch the toe.
03:40Come on back.
03:41Up.
03:42Look.
03:43I'm reaching up and then over.
03:44What I'm not doing is this.
03:45I'm not going straight in here.
03:48I'm going straight up and over.
03:52And then switch the hands.
03:53Up and over.
03:56Up and over.
03:59Now look.
04:00These are a little bit harder.
04:02You can't use the weight of your legs.
04:04Or just going up and crossing over.
04:06Other side.
04:07Up.
04:08And over.
04:09All day long.
04:10Good.
04:11Jason.
04:12Nice my brother.
04:13Come up.
04:14That's 12.
04:15We're going to be here a while.
04:16It's 25 reps.
04:17You need a break.
04:18Take the break.
04:19Good.
04:20Now.
04:21Look at that.
04:22Look at him reach way up.
04:23And then down.
04:24Nice.
04:25Look at his chin.
04:26It's off his chest the whole time.
04:27He's not tucking his chin in.
04:28Good clean form.
04:29This is core.
04:30This is not just crunches.
04:31Okay.
04:32This is big time.
04:33Ab rip or rex.
04:34Okay.
04:35Nice.
04:36I'm going to finish up with the kids.
04:37Here we go.
04:38And up.
04:39I'm going to cross my legs.
04:40And up.
04:41And down.
04:42And up.
04:43And down.
04:44And up.
04:45And down.
04:46One more for fun.
04:47And reach up.
04:48And up.
04:49And down.
04:50And up.
04:51And down.
04:52And up.
04:53And up.
04:54And up.
04:55And up.
04:56And up.
04:57And up.
04:58And up.
04:59And up.
05:00And up.
05:01And up.
05:02And reach up.
05:03And down.
05:04Okay.
05:05Time for fight for scissors.
05:06Two tips.
05:07Flex your feet and straighten your legs the best you can.
05:10Everybody down.
05:11Hands on the floor next to your body.
05:13Kick the left leg out.
05:14Inch off the floor.
05:15Right leg up as high as you can.
05:17Scissor.
05:18Get it?
05:20Change when you hear the number only.
05:22Five, four, three, two, and one.
05:26And two.
05:29And three.
05:30Change without the number, and four, and five, and six, and seven, breathe people now, and
05:43eight, and nine, I know we're taking our time, and ten, I think I'm going to say eleven,
05:51and eleven, let's check on everybody, and twelve, good Audra, thirteen, kick the toe
05:59that way, fourteen, fight the toe this way, fifteen, flex the feet, and sixteen, and switch,
06:09eighteen, wait till you hear the number, nineteen, he's working his feet in that leg, there's
06:17twenty, good, twenty one, hit my hand, good, twenty two, hit my hand, good, twenty three,
06:27that's the grunting, good, twenty four, that's it Jason, work, come on again, one more, see
06:34that boy is working, and that's what I want to see you do, alright, we're half way already
06:39man, party's almost over, what a bummer, alright, if you need a break, take them, we're doing
06:45twenty five a pop, we got hip rock and raise, feet are together, the distance between the
06:53upper legs and the lower legs stays the same, hands are here, when I reach the half way
06:58point, my toes go skyward, let's make it pretty, five, four, three, two, up, that's one, two,
07:07three, don't get ahead of me, four, it's up, and it's down, five, it's up, and it's down,
07:15six, seven, keep those knees wide, eight, nine, ten, don't do this, eleven, see what I'm doing here,
07:30twelve, this is wrong, thirteen, anybody can do this, fourteen, that's where the money is, fifteen, get
07:40them up, sixteen, it's called effort for X, seventeen, eighteen, nineteen, twenty, you need that break, take it, one,
07:54you got four more, two, I know it burns, three, twenty four, and twenty five, just when you thought that was
08:07gorgeous enough, we're going to do pulse up, or heels to the heavens, whatever you want to call it, now, legs are up,
08:13together, straight, now some of you can't do this, you can bend it, but I want you to fight over time to straighten those legs,
08:21heels up, toes down, straight up, not this way, here we go, one, two, three, four, five, hold on, check on the kids, six, on the peeps,
08:38seven, eight, now you got me, Jerry, nine, she's not allowed to hit my hands, ten, right in here, eleven, straighten it,
08:48twelve, fight, get your butt in the air, thirteen, get your butt in the air, fourteen, that's what I want, fifteen, that's the face of a girl,
08:55sixteen, who's working hard, seventeen, get the heels in the air, eighteen, nineteen, don't hit my hands, twenty, come on, Jason,
09:04twenty-one, he's fighting, twenty-two, his knees are a little bent, fight, don't hit my hand, twenty-three, come on, twenty-four, and twenty-five,
09:13V-up roll-ups, nobody go, we show the folks the form, your hands never go over your head, hands to the ceiling only, that is number one,
09:28you roll back, when my lower back hits the floor, the legs come up, and then they come up onto my butt, two, you got it, we're gonna do twenty-five total,
09:38get your lower back off the floor, if you can only do this and the pulse up, I don't care, but in time, get it up, I'm done chatting, five, four, three, two, one,
09:48touch them toes, get it up, come down, that's three, that's four, that's five, you got it, that's six, let's get synchronized, roll it up, seven, come on down,
10:08pulse it up, eight, that would be nine, ten, imagine you got to do a hundred of them, eleven, twenty-five doesn't sound so bad, good, twelve, thirteen, let me see them,
10:28good, come on, roll it up, the hands never come past here, she pulses up, roll it up, Jason, hands never come past here, get it up, come on dude, roll it up, get that lower back off the floor,
10:43get up, there it is, come on, nice work, that's the way to fight, let's check out Adam, nice, roll it up, good, that's twenty-four, let me see twenty-five and you are done, nice work, my man, and a bonus, he's a madman,
11:00okay, oblique V-ups, everybody on your right side, here we go, so here's the deal, thirty degree angle, right arm, right side, hand behind the head, let's get up on your hip and butt, keep your legs straight, once you start, keep your shoulder and your feet off the floor,
11:21five, four, three, two, one, two, three, four, five, six, seven, eight, nine, ten, eleven, hang in there, twelve, need a break, take it, thirteen, fourteen, get it up, fifteen, come on, ten more, one, two, three, four, five, be a machine,
11:49six, come on, seven, eight, last one, gorgeous, other side, flip it around, they're working hard, I know you are, here we go, left side, left hand, thirty degree angle, hand behind the head, I'm done chatting, five, four, three, two, one, two, three, four, keep those legs straight,
12:18five, six, seven, eight, nine, legs together, ten, let's see them, eleven, twelve, thirteen, get those legs up, fourteen, come on, fifteen, working hard, sixteen, Jason, I'm coming to you, get up, get up, make it contact, make it contact, elbow, thigh, nice work, twenty-three, twenty-four, twenty-five,
12:47jab, ripper, X, let's climb our legs, three versions, I'm going to show you, if I'm climbing my right leg, the closer my heel is to my butt, the harder it is, harder, easier, easiest, you got it, let's climb, twelve per side, five, four, three, two, one, and I'm up, and I touch my toe, and I'm up, and I touch my toe, and I'm up, and I touch my toe, and I'm up, and I touch my toe, and I'm up, and I touch my toe, and I'm up, and I touch my toe, and I'm up, and I touch my toe, and I'm up, and I touch my toe, and I touch my toe, and I touch my toe, and I touch my toe, and I touch my toe, and I touch my toe, and I touch my toe, and I touch my toe, and I touch my toe, and I touch my toe, and I touch my toe,
13:17and I touch my toe, and I'm up, now Adam's doing straight bottom leg, he's doing the easy version, easier, Jason's got two hand grab, one, two, and Audra, she's just going straight up, you see the difference, that is harder, that is harder, or you start on the inside and reach up and do one grab, you can do four grabs, I don't care, just get up your leg, the less grabs, the harder it is, good, one more time,
13:47switch, other side, five, four, three, two, one, that'd be one, come on down, keep the leg straight, keep it on one plane, don't let it move around, here's a no grab, four, reaching up, no grab, just touch it, here's a two grab, there you go, two grab at the knee and the toe, make it interesting for yourself, how do you feel that day, do what you can,
14:16the less grabs, the harder it is, the further this heel is in, the harder it is, nice, one more time, and come on up, oh, very nice, now we're gonna finish up strong, I can't believe it's almost over, makes me sad, Mason twist, bring the fists, the hands together, clasp the hands, you're gonna make contact with the floor every time, get the legs up, we're gonna start with the right first, 40 times, do as many as you can, we're doing 40, we might even do some extra,
14:46come on up, five, four, three, two, and, one, two, three, four, go on, five, six, seven, eight, nine, 10, you're done, one, two, three, four, five, six, seven, eight, nine, 20, come on now, one, two, turn, three, four, five, six, seven,
15:16come on, eight, nine, 30, 31, 32, 33, 34, 35, come on, 36, 37, 38, 39, bonus, come on, whoa, one, and two, and three, and four, and five, and six, hang in, and seven, hang in, and eight, eight, nine, 10, oh, I felt that,
15:43you've just completed ab rep for ex boys and girls, if you stuck with us, you did 349 core slash ab exercises, thank you very much, let's do a little stretch everybody, let's do a little upward dog, let's take care of our stomach, come on, here we go, get on your mats, you can do cobra too here if you want, that's it, upward dog, knees on, cobra knees down,
16:13remember, tip of the day, don't do this every day, you don't need it, you don't work other parts of your body every day, and you shouldn't work abs every day, especially ab rep for ex, let's all go into child's pose, they're gonna stay there, and I'm gonna say, nice work, if that's your last workout of the day, it's a good time for your recovery drink, I highly recommend it,
16:43thank you for watching, have a great day.
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