COBI
Well-known member
And this series made me nearly cry the next day when DOMS (Delayed Onset Muscle Soreness) set in... You repeat each exercise 8 times on each side with 0-10 seconds rest between exercises and then 45-60 seconds of rest after completing all of them before you start over; repeating the entire series 3-5 times. I use the barbell and weight when I'm at the gym, but can do it just as effectively with heavier dumbbells when I'm at home. Got it from forums on precisionnutrition.com
YouTube - Amanda Graydon - Corner Press
YouTube - Amanda Graydon - Corner Row
YouTube - Amanda Graydon - Standing See Saw Press
Different person, but exercise from circuit:
YouTube - Bent Over Row (DB Double Arm)
And just for a kick when you're done all the circuits, do this for 20 seconds on each side, resting for 10 seconds, then switch sides, alternate until you complete 4 sets on each side (4 minutes total). Again you can use a regular dumbbell if necessary. I might add that I LOVE art of strength and Anthony Diliglio:
YouTube - Kettlebell getup situp
Anthony does a great job explaining, but the most common error that I have people make in class is pushing the weight forward or across the body. Focus on keeping that arm near the ear and the weight ALWAYS toward the ceiling (and not the wall). Keeping the weight towards the feeling is safer and HARDER. We naturally push it forward or across the body because it makes it easier by taking a lot of work away from the abs; keep it up and the abs work harder. It seems easy for the first minute or so, and then those muscles really start to fatigue.
Sorry for so many videos, but so much easier than trying to explain.
YouTube - Amanda Graydon - Corner Press
YouTube - Amanda Graydon - Corner Row
YouTube - Amanda Graydon - Standing See Saw Press
Different person, but exercise from circuit:
YouTube - Bent Over Row (DB Double Arm)
And just for a kick when you're done all the circuits, do this for 20 seconds on each side, resting for 10 seconds, then switch sides, alternate until you complete 4 sets on each side (4 minutes total). Again you can use a regular dumbbell if necessary. I might add that I LOVE art of strength and Anthony Diliglio:
YouTube - Kettlebell getup situp
Anthony does a great job explaining, but the most common error that I have people make in class is pushing the weight forward or across the body. Focus on keeping that arm near the ear and the weight ALWAYS toward the ceiling (and not the wall). Keeping the weight towards the feeling is safer and HARDER. We naturally push it forward or across the body because it makes it easier by taking a lot of work away from the abs; keep it up and the abs work harder. It seems easy for the first minute or so, and then those muscles really start to fatigue.
Sorry for so many videos, but so much easier than trying to explain.