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00:00we've stretched our bodies and opened our chakras and now it's time to kick it up a notch
00:12here at the essence wellness house we realize that wellness is multifaceted we're talking about
00:18financial wellness spiritual wellness mental wellness and of course physical wellness and
00:23few people are equipped to help us more than dashawn johnson aka the guru of abs he's here with
00:30a sculpted ab workout you do not want to miss but most importantly he realizes that it's not just
00:36about today this is a physical fitness and nutrition journey that we should all be on for the rest of our
00:42lives so if you look at that little purple bar underneath his video with the downloadable asset
00:47that you can click on and take away and just get some dashawn goodness in your life way beyond this
00:53event because he's incredible the sculpted ab workout he's about to do is incredible so without further
00:58ado we have dashawn johnson aka the guru of abs with a sculpted ab workout
01:23the guru of abs coming to you from decatur georgia welcome welcome welcome to the
01:53essence wellness house joining me today for sandy scoping abs and core today i'm going to take you
01:59guys through a 30 minute instructional segment suitable for all fitness levels and body type
02:05teach you how to work your abs from the standing position all right so without further ado let's get
02:11this workout started first thing we're going to do is focus on stretching now while we're stretching
02:15going to take two to three minutes i want you to breathe in through your nose and out through your mouth
02:19while i count to ten all right so let's put those feet shoulder width apart slightly bend those knees
02:25and let's take it down one two three four five six seven eight nine ten and relax all right let's take
02:39those feet wider this shoulder width let's put one hand on your stomach the other hand up and let's lean
02:44to the side control that breathing one two three four five six seven eight nine ten all right let's put
02:57sides here we go one two three four five six seven eight nine ten all right let's get this workout started so
03:09guys once again good morning and thank you for joining me so we have three portions of the core
03:14okay we have upper and lower abs we have upper obliques twisting left to right and we have the lower
03:19obliques side bending left to right i'm going to try to give you as much information as i can within 30
03:25minutes okay so let's start off with the upper abs okay so first thing we're going to do we want to put
03:30those feet shoulder width apart slightly bend your knees bend your knees in the standing position will take
03:35pressure off of your lower back but also engage your core okay so we're going to bend those knees
03:40i want you to take both hands out okay bring those hands in toward your fingertips up on your shoulders
03:46all we're going to do we're going to inhale going down keeping those knees bent and then we're going to
03:51come back up okay we're going to do that for 15 reps all right remember inhale going down exhale coming back
03:59up as you exhale you will naturally penetrate your core all right in three two one let's go down one
04:10down two down three remember control your breathing down four down five down six down seven keep those
04:28knees bent down eight down nine down ten give me five more down one down two down three down four and five
04:52all right ideally beginners you would do three sets of 10 and immediately three sets of 15 my advanced
04:59three to four sets of 20 to 25 okay now let's go into the lower abs okay so the lower abs you're going
05:06to hold your hands all the way up now if you have a shoulder problem you can keep your hands on your hips
05:11okay hold those hands up now you want to drive your knee up as high as you can okay once you drive drive up
05:19then alternate knees here one we're going to alternate these right to left for 10 reps okay here we go three
05:28two one let's go up one up two up three up four up five up six up seven
05:49up eight up nine up ten all right now in the initial workout you will come you will put those two exercises
06:01back to back upper abs lower abs three to four sets of your desired fitness level okay let's go to another
06:09ab exercise once again i'm trying to give you guys as many innovative exercises as i can all right now your
06:15feet are wider than the shoulder width knees are always bent placing those hands on your hips we're
06:21going to reach down towards the back of our heels then you're going to come back up flexing your chest
06:28like superman okay so let's reach here once you reach in your chest for your quads okay we're going to do
06:36that ten times all right three two one let's go reach one reach two reach three reach four reach five
06:56take your time reach six reach seven reach eight reach nine and ten once again upon that exercise beginners
07:14you would do 10 to 15 my intermediate you would do 15 to 20 my advanced you would do 25 okay let's do
07:23one more lower abs and we're going to change it up to the obliques okay now on this one you would take
07:29both hands you're going to put one right foot back left foot forward then in both knees kind of in a
07:35stationary lunge position okay you have two ways to hold your hands you can hold your hands up or you can
07:41hold your hands out okay you will drive up here aiming your knee for the inner circle of your hand
07:48so let's drive one two remember you go up and down three four five six seven eight nine ten once again
08:07beginners you would do 10 to 15 intermediate 15 to 20 my advanced 25 all right let's go to the opposite side
08:16three two one let's go up one two three four five six seven eight nine ten now that would be one set
08:38once you do both sides okay now let's take it to the lower obliques i'm sorry upper obliques
08:44upper obliques is where we use twisted rotational movements okay so we're going to put our feet
08:50shoulder lift apart excuse me both hands out okay we're going to turn here turn so imagine turning
09:00knee to knee okay keeping those knees bent your core is engaged both hands out watching your hands turn
09:07you're going to turn turn we're going to do that for 10 times but make sure to control your breathing
09:14pattern throughout the rotation movements okay into your nose out through your mouth casually okay
09:21three two one let's go turn one turn two turn three turn four turn five turn six turn seven
09:44turn eight eight turn nine turn ten now one tip guys when twisting you want to twist in a control
09:57matter reason being is you want to protect your lower back at all times you can twist with weights but be
10:03cautious of the amount of weight that you use ladies no more than five or ten pounds fellas anywhere from 10
10:10to 20 to 25 once again make sure you're rotating and then control movement okay now another rotation
10:18we're going to do is we're going to isolate each side so right here we did short turns boom boom okay
10:26now we're going to do what we call a four-wheel turn so you're going to put that foot back now we did
10:31earlier in the stationary position when we did lower abs you're going to take those hands out you're going to turn
10:37a line with the hip on straight come back okay we're going to do that 10 times on each side all right three
10:46two bend in the knees one let's go turn one turn two turn three turn four turn five turn six turn seven turn
11:06eight turn nine turn ten all right let's go to the opposite side once again again you would do 10 15
11:17on each side my intermediate you would do 15 to 20 in advance you would do 25 all right here we go
11:25let's go to the opposite side remember we're in the stationary lunge position my back to heel is off of the
11:30it's off of the ground my front foot is flat and both knees are bent okay core is engaged from the
11:37started position three two one let's turn turn one turn two turn three turn four turn five turn six turn
11:55seven turn eight turn nine turn ten good job so once again when twisting make sure that you twist in a controlled
12:09movement okay we're going to do one more rotational exercise and then we're going to switch it up okay so
12:15we're coming back front and center feet shoulders apart both knees are bent okay we're going to take those
12:21hands we're going to interlock elbows inside forming a triangle okay we're going to do another short turn
12:28you're going to turn side side remember make sure the knees are bent take pressure off of the lower back
12:36keep that core engaged okay three two one let's go turn one turn two turn three turn four
12:50four turn five turn six turn seven turn eight turn nine turn ten relax once again guys give you guys as
13:07many demonstration samples as possible okay now let's go on to the lower obis side b you know ladies and
13:15gentlemen they call them love helmets okay so i'm going to show you some innovative ways to target
13:21your lower obliques okay so starting off let's go back to the previous stance where our feet were
13:26shoulders apart and those knees were bent we're going to take those hands we're going to interlock once
13:31again we're going to go side to side taking your whole upper body head and shoulders in one synchronized
13:39motion go to side then you go all the way over boom okay now you want to get yourself a breathing pattern
13:47inhale exhale control your breathing okay here we go three two one let's go side one side two side
14:03side three side four side five side six side seven side eight side nine and ten all right relax okay
14:26so now let's isolate each side okay let's isolate each side now i know you probably can't see my feet
14:32but just listen to me because i want to take one foot one foot let's turn it to the side okay now your
14:39other foot is pointing straight okay both knees are bent let's put one hand on your stomach your foot
14:46that's turned let's take your hand and put it right here notice guys my hand is not behind my head
14:53my hand is right here fingertips toward the side of my head okay all we're going to do we're just going to
15:00lean hanging hanging that elbow for the knee and we come back up stopping when we started contracting your
15:06core inhale going down exhale my way back up as you naturally exhale your core will naturally contract
15:14okay let's do two reps okay let's do two reps three two one let's go down one two three four five six
15:31seven seven eight eight nine ten all right let's go to the other side here we go three two one let's go down
15:47one one two three four five six seven eight nine ten good job we're going to do one more one more
16:09then we're going to pick up the intensity and pace and just give it to you guys as fast as i can in the
16:15short amount of time that we have okay so let's put those feet back front and center feedback front
16:19and center probably got about 10 10 maybe 12 minutes left okay now putting those feet so look
16:26apart knees bent let's take both hands out okay now let's bring those hands in your hands are not on
16:32your head okay fingertips are you want to go side to side almost like a windshield like but you want to
16:40control it and control it remember to give yourself a breathing pattern okay inhale and as you slowly go over
16:48exhale inhale exhale so find yourself a breathing pattern it's very hard to do abs with improper breathing
16:58okay here we go three two one okay here we go three two one let's go side one side two side three side four side five
17:20five side six side seven side eight side nine side ten all right so those are the three regions once again we went through upper lower abs
17:44lower abs we went through our overall weeks rotational twist to the left and right side bends left to right now with the remaining 10 minutes that we have
17:54just follow along as best as you can but also remember guys these are just something demonstration make sure
18:01you get your downloads curtis if you guys taking time to tune in i provided a free 30 day at home
18:08to go through an abs and core workout with demonstration videos that will guide you as best as possible from the comfort of your own home okay let's go to the upper abs once again now i'm going to super set upper and lower abs
18:22we're going to pick up the tempo so let's get ready to rock out for 10 minutes and that'll be it for my second okay so here we go
18:28let's put those feet with your shoulders apart now let's put those hands up now what we're going to do we're going to pull the elbows down to the knees
18:36we're going to come back up once we do that 10 times we're going to keep the hands up bring the feet in
18:42we're going to do alternative knee lifts okay we're going to do 10 for 10 two sets back to back so let's go
18:49upper lower upper lower all right here we go in three two one let's go down one down two let me breathe inhale
19:03exhale three down four down five down six down seven down eight down nine down ten keeping those hands up keeping those hands up
19:24hands up now bring your feet in we're gonna up one up two up three up four up five up six up seven up eight
19:45nine up nine up ten keeping those hands up now if your arms get tired just bring it right here guys
19:54so if you can keep those arms up in three two one let's go down one down two down three down four
20:10four down five down five down six down seven down eight down nine and ten keeping those arms up let's go lower abs
20:29guys let me go three two one let's go up one up three up four up five up six up seven up eight up nine and ten
20:54ten good job good job remember guys if you ever want to intensify your workout you can always
21:01increase your reps as well as adding weight okay now let's go into the old boots okay let's put that
21:08right foot back hopefully everybody's doing okay remember just follow along this is a instructional
21:15standing abs support workout okay let's put that feet back we're going to interlock those hands okay
21:22okay now we're going to turn then we're going to bring it back then we're going to go down
21:29that's one okay so now we're working both parts of the obliques at the same time we're rotating to the side
21:38that's your upper obliques coming back this is when you exhale go into the side inhale working the lower
21:45obliques coming back up exhale okay let's do 10 all right here we go in three two one let's go turn back side one turn back side two turn back side three turn back side
22:12four four turn back side five turn back side six turn back side seven turn back side eight turn back side nine turn back side ten
22:35one turn back side two turn back side
23:05back side. Three, turn back side. Four, turn back side. Five, turn back side. Six, turn
23:19back side. Seven, turn back side. Eight, turn back side. Nine, turn back side. Ten, good
23:33job. Once again, beginners, you would do 10 to 15 on each side, depending on your
23:40comfortability. Intermediate, 15 to 20. My advantage, you would do 25. All right, let's
23:46go back to the other abs. We've got about five, five, no? Yeah, we've got about five
23:51minutes, five minutes, okay? So let's go back shoulder lift. Let's take those hands
23:56now. Take those hands. Keep them by your hips. So now, keep your knees bent. We're
24:00just going to work the upper abs. You're going to reach down, then you're going to
24:05come back up. All right? Return to the side. So, knees are bent. Remember, in the
24:09standard position, knees are always bent to take pressure, not only off your
24:14knees, but your lower back and to help engage your core. All right? In three, two,
24:20one, let's go. Reach, one, reach, two, reach, three, reach, four, reach, five, reach, six,
24:35reach, seven, reach, eight, reach, nine, and ten. Good job. Now, let's go into the lower
24:46abs. Let's go into the lower abs. Let's go into the lower abs. Another simple but
24:50effective exercise. Let's take those hands and let's act like we're hugging
24:55someone, making it circle. All you're going to do now, guys, is kind of inside
25:00of your hand, okay? We're going to do that ten times. Right knee, left knee.
25:05Alternating. That's one rep, okay? Here we go. Three, two, one. Let's go. Up, one.
25:15Notice my back is slightly rounded. Two. Up, three. Up, four. Up, five. Up, six. Up, seven. Up, eight. Up, nine. Up, ten.
25:37Once again, if you want to increase the intensity, when doing standing lower abs, you can easily
25:43add anchor weights and also increase your reps, okay? Let's do one more exercise.
25:49One more exercise, combining both sets of obliques, okay? So, remember, earlier, when I had to turn the foot,
25:57let's go back to that stance. Turn your foot out. Now, take this back foot, slide back so it's almost like you're
26:05leaning, okay? Take those hands right here above your head, okay? Now, all we're going to do, we're going to turn, you're going to come back, then you're going to lean, back up, okay?
26:19So, make sure your knees are bent, guys, to take some of that pressure off of your lower back, okay?
26:25Give me ten good ones on both sides, all right? In three, two, one, let's go. Turn, back, side, one. Turn, back, side, two. Turn, back, side, three. Turn, back, side, four. Turn, back, side, five. Turn, back, side, five. Turn, back, side, five.
26:53Turn, back, side, six. Turn, back, side, seven. Turn, back, side, eight. Turn, back, side, nine. Turn, back, side, ten. All right, all right, let's go to the opposite side.
27:16Let's go to the opposite side. And that will wrap up my 30-minute set. All right? Here we go. In three, two, one. Let's go. Turn, back, side.
27:30Turn, back, side, one. Turn, back, side, two. Turn, back, side, three. Turn, back, side, four. Turn, back, side, five. Turn, back, side, six. Turn, back, side, seven. Turn, back, side, eight.
27:59Eight, turn, back, side.
28:03Nine, turn, back, side.
28:07Ten, and that is a wrap.
28:10Once again, ladies and gentlemen,
28:12my name is Deshaun Johnson.
28:14I go by Thee Guru of Abs,
28:17coming to you this morning from the comfort of my own home,
28:19based in Decatur, Georgia.
28:21All right, today's segment, once again,
28:24was standing, sculpting, abs of court,
28:26and I thank you guys for tuning in.
28:28If you would like to join me for more standing abs workout,
28:32I am doing them free, Monday through Saturday,
28:35on Instagram, while we're quarantine.
28:38So, you can join me at 12 noon Eastern,
28:41Monday through Saturday, for standing abs and sore,
28:44and then Monday through Friday nights,
28:46at 8 p.m., we do body sculpting with dumbbells,
28:50in addition to standing, sculpting abs.
28:53Once again, that is free, right now,
28:56on Instagram, Monday through Saturday.
28:59So, if you want to continue more advanced, more intense,
29:03join me on Instagram, at TheGuruOfAbs,
29:07Monday through Saturday, 12 Eastern,
29:10Monday through Friday, 8 p.m. Eastern.
29:12All right, guys?
29:13I think that's my time.
29:15I want to say thank you to not only you,
29:17but to Essence for having me.
29:19It's always an honor to be of service for you guys.
29:22All right?
29:23Thank you so much.
29:24I love you.
29:24If you don't do nothing else,
29:26continue to follow my lead.
29:27In no fat form against your stomach will prosper, all right?
29:31Have a good morning, and a blessed weekend.
29:33All right?
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