Beer Belly Abolisher

Vini M.
44 min · Abs, Chest, Legs, Shoulders

Are you ready to abolish that beer belly and reveal something that's knowingly hidden underneath? Start
with the light warm-up movements and then tackle this workout as if it stole your brewskie.

Jumping Jacks High Knees Push-ups

0:30 0:30 0:30

rest rest rest

30 secs 20 secs 10 reps

Let's get that blood pumping! Land softly Get your knees above your waist and start Watch your form, keep that back straight,
with these if possible. slow for the first 10 seconds and then sprint you're almost ready to go!
for the last 10!

Jumping Calf Press Flutter Kicks Plank

0:30 0:30 0:30

rest rest rest

3 sets 20 secs 30 sec rest 3 sets 30 reps 30 sec rest 2 sets 30 secs 30 sec rest
A perfect start to today's workout. These Flutter that fat away. Flutter kicks are an Core stabilization is very important. After
will surely get that heart pumping and ideal way to target the lower abs; all, you need it to keep your body upright
body ready for fat-burning action. independently raise each leg. all day. Strengthen it!

Snap Jumps Alternate Heel Touchers Mountain Climbers

0:30 0:30 0:30

rest rest rest

3 sets 10 reps 45 sec rest 3 sets 40 reps 45 sec rest 2 sets 20 secs 45 sec rest
Use a little bit of explosive power to bring Touch each heel 20 times per set. We're Bring each knee to your chest and keep
your knees up, though not so much to targeting your upper abs with this exercise; your arms locked and grounded. You
knock yourself out! which you'll certainly feel. adventurer, you.

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 BEER BELLY ABOLISHER VINI MANI

Burpees Windshield Wipers Plank to Push-Up

0:30 0:30
rest rest

3 sets 8 reps 60 sec rest 3 sets 8 reps 60 sec rest 2 sets 10 reps 60 sec rest
Go for the full burpee here! Bound to make Clean that windshield so that people can Our final exercise of the workout! You've
you sweat and that belly disappear. see your abs more clearly. come so far, don't celebrate with a beer;
instead, drink a kale smoothie.

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Jumping Jacks / Star Jumps

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps

Secondary:
Abs, Calves, Hamstrings, Shoulders

Stand with your feet together, arms fully extended with your hands by your sides. This is
the start position.

Bend your knees slightly then straighten and push through the balls of your feet while
straightening your your knees to jump up spreading your legs to wider than hip width
apart.

As you do so, raise both arms out and up in a smooth arc until your hands meet above
your head.

As you return to the ground, bring your feet together and your hands back to your sides
with your arms fully extended.

Continue without pause for the desired amount of time or repetitions.

This exercise can be performed as a timed exercise, completing as many reps as

possible in a set time or, in sets with a fixed number of repetitions per set. To increase
intensity, bend your arms slightly as you raise them to engage your biceps and triceps
and squeezing them during each rep.

High Knees / Front Knee Lifts / Run / Jog on the Spot

Primary muscle group(s):

Abs

Secondary:
Glutes & Hip Flexors

Begin jogging in place, lifting the knees as high as you can.

Try to lift your knees up to hip level but keep the core tight to support your back.

For a more advanced move, hold your hands straight at hip level and try to touch the
knees to your hands as you lift them.

Bring the knees towards your hands instead of reaching the hands to the knees!

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Push-ups / Pushups

Primary muscle group(s):

Chest

Secondary:
Abs, Shoulders, Triceps

Get into position by placing your hands flat on the floor, directly below your shoulders.

Extend your legs out behind you, with only your toes and balls of your feet touching the
floor.

Hold your body up and keep your back straight by tightening your abdominal muscles.

Your neck and head should be bent slightly back.

Lower your chest towards the ground by bending your elbows until your chest is just
above the ground or you feel a stretching of your chest and shoulders. Hold for a count
of one.

Press upwards from your chest and shoulders, straightening your arms as you return to
the starting position. Hold for a count of one.

Repeat.

Jumping Calf Press / Raises

Primary muscle group(s):

Calves

Stand up straight with your hands at your sides.

Keep your back straight and your core tight.

Forcefully press off the ground with the balls of both feet.

Launch into the air and land softly on the balls of your feet.

Focus the tension in the calf muscles, NOT the quadriceps.

Repeat.

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Flutter Kicks

Primary muscle group(s):

Abs

Secondary:
Glutes & Hip Flexors

Lie on a mat with your hands under your buttocks and raise your legs slightly, keeping
knees straight and ankles together.

Keep abs engaged and perform short kicks in an alternating fashion.

Repeat as needed and then lower legs to the ground.

Plank

Primary muscle group(s):

Abs

Get into a face down position on the floor supporting your upper body on your
forearms. Your elbows should be bent at 90 degrees.

Extend your legs straight out behind you, supporting them on your toes and balls of
your feet.

Keep your body in a straight line by tightening your abdominal and oblique muscles.

Hold for as long as possible.

For extra balance training and core strengthening, you can lift one arm or leg.

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Snap Jumps

Primary muscle group(s):

Abs, Glutes & Hip Flexors

Secondary:
Calves, Hamstrings, Quadriceps, Shoulders

Lie face down on a padded surface. Place your hands beneath your shoulders and make
sure your feet are extended straight behind you. Push yourself up into a classical Push-
Up position. Keep your hips are slightly elevated. Tighten your core.

Keeping your gaze straight, push off the ground with your feet. Bending your knees,
allow your feet to come up near your hands.

Immediately, push off the ground again with your feet, extending your legs straight
behind you once again to the starting position.

Alternate Heel Touchers / Lying Oblique Reach

Primary muscle group(s):

Obliques

Secondary:
Abs

Lie on an exercise mat, with your back flat, knees bent and your feet flat on the floor
slightly wider than shoulder width apart.

Fully exend your arms down the side of your body, palms facing in. This is the start
position.

Exhaling, crunch your torso forward and to the right until you can touch your right heel
with your right hand. Hold for a count of one.

return to the starting position smooth motion, inhaling as you do so.

Repeat the movement, this time to your left side.

When you have completed the movement on both sides, you have done one
repetitition.

Repeat.

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Mountain Climbers / Alternating Knee-ins

Primary muscle group(s):

Abs, Glutes & Hip Flexors

Secondary:
Chest, Shoulders

Place your hands flat on the floor, shoulder width apart.

Extend your torso and legs fully behind you with only your toes and balls of your feet
touching the floor.

Your body should be in a straight line, with your weight supported on your hands and
toes only.

Starting with either leg, flex your knee and hip at the same time to bring your knee up
and under your hip. Your other leg should remain fully extended. This is the start
position.

Using an explosive movement, reverse the position of your legs, by extending the bent
leg back and simultaneously flexing the straight leg until it is in the startposition.

Continue alternating in this manner for the desire amount of time.

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Burpees / Squat Thrusts

Primary muscle group(s):

Abs, Glutes & Hip Flexors

Secondary:
Chest, Shoulders

Stand straight with your feet shoulder width apart and hands by your sides. This is the
start position.

In one smooth motion, squat down and place your hands palms down on the floor in
front of your feet.

Lean forward, so your weight is on your hands, at the same time jumping your legs out
behind you until they are fully extended. Your body should form a straight line with your
weight supported on your toes and the balls of your feet and your arms fully extended.
(In a push up position)

Jump your feet out by spreading your legs, so that they are wider than hip width apart,
then immediately jump them back together.

Complete 1 full push up.

Jump your feet forward to just behind your hands.

Use an explosive motion to push through your heels and return to the start postion.

Repeat.

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 Windshield Wipers

Primary muscle group(s):

Abs, Obliques

Lie on an exercise mat, keeping your back flat with no arching of the spine.

Extend your arms out beside you at shoulder level, with your palms pressed firmly to
the floor. Your upper body should form a “T” shape.

Raise your feet off the floor by bending your hips and knees to 90 degree angles. This is
the start position.

As you exhale, rotate both your thighs to one side until the outer thigh touches the
ground or until you feel a stretch in your abs and lower back.

Pause briefly, then rotate to the other side without pausing in the start position.

When you have rotated to both sides, that is one repetition.

Repeat for the desired number of repetitions.

This exercise has 3 levels of difficulty: Beginner – with the knees and hip bent as
described above; intermediate – feet up with knees at 90 degrees but the hips
remaining in a neutral position; advanced –legs straight and hips bent at 90 degrees so
your body forms an “L”.

Plank to Push-Up / Pushups / Walking Plank Up-Downs

Primary muscle group(s):

Abs, Shoulders

Start in the plank position with your elbows shoulder-width apart.

Press yourself up from the floor one arm at a time into a push-up, maintaining your
body in a straight line.

Slowly return to the starting plank position the same way, one arm at a time.

Repeat the movement alternating sides.

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