The best way to get a six pack is to work your entire core, not just your abs. If it’s washboard abs you’re after, you need to check out this core workout from our friends Team FightCamp – it’s intense, effective, and a lot of fun. Best of all, it only takes 10 minutes, so you can use it as a stand-alone ab workout or as a supplement to other exercises you might be doing.
Today, your instructor is Shanie “Smash” Rush, an undefeated professional mixed martial artist, founding trainer of FightCamp, and mother of two. She has a true passion for living a healthy and fit lifestyle and has worked hard to integrate it into all areas of her life. She also loves to ride skateboards, among other things.
This isn’t the energetic Shanie’s first workout – she also provided T3 readers with a 200 rep full body kettlebell workout and a full body conditioning workout before. It’s safe to say she’s full of beans and ready to go, just as you will be once you’re done with today’s ab workout.
If you like the workout below, be sure to also check out these other workouts from the FightCamp Blog: mixed martial arts training Y Yoga poses for boxers. Not seriously! Like runners should do strength exercises sometimes fighters could benefit greatly from yoga.
We also have more basic training tips on T3. Here are the best core exercisesa guide on how to do L squats (it’s a real abs killer) and a 15 minute basic training of professional rugby player Vicky Fleetwood. She has monster abs!
More FREE workouts from FightCamp!
With the goal of sharing the benefits of boxing and kickboxing with the masses, FightCamp offers over 100 free workouts (and growing) to encourage healthy habits in the new year.
As many of us plan our fitness and wellness goals for our New Year’s Resolutions, there’s no better time to try something new than now! Not to mention, something new to completely free. No strings attached, just good workouts to help you get fit for 2022.
You can access this extensive library simply by downloading the FightCamp app for iOScreate an account and select a workout with the “Optional Tracker” icon.
How to perform Shanie’s New Year’s basic training
- Cat-Cow (30 sec)
- Bird Dog (30 seconds per side)
- High plank (60 sec)
- Superman (30 seconds)
- Raised leg crunch (30 sec)
- Flutter kick (30 sec)
- Scissors (30 sec)
- Leg raises (60 sec)
- Knee to elbow crunch (30 sec each side)
- Bicycle crunches (30 sec)
- Crackle (30 sec)
- Side plank (30 sec each side)
- Plank (60 sec)
- Superman (30 seconds)
Are you ready? Click play on the video below, and let’s get started!
Watch: Shanie’s New Year’s Basic Workout
Shanie’s New Year’s Core Workout: Exercises Explained
cat-cow
Start on your hands and knees, aligning your wrists below your shoulders and your knees below your hips. Think of your spine as a straight line connecting your shoulders to your hips.
Cat
Press your hands into the ground, turn your back toward the sky, and lift the sides at your waist off the ground. Draw the lower abdomen towards the spine and tuck the tailbone under. Keep the sides of your neck long and allow your head to hang toward the floor. Separate your shoulder blades.
Cow
Press the tops of your feet into the mat and push down through your palms while simultaneously lifting your chest and tailbone skyward. Draw down through your shoulder blades and slide your shoulders down your back. As your stomach contracts toward the ground, look up and keep your spine long. Cycle back and forth between the cat and the cow for the allotted time.
bird dog
Start on all fours with your hands directly below your shoulders and your knees directly below your hips. Draw your navel on your spine. Keeping your back and pelvis stable and your back flat, extend your right arm forward and extend your left leg behind you. Return to the starting position, placing your hand and knee on the floor. Repeat on the other side for a full rep. Continue alternating sides for the allotted time.
(Image credit: FightCamp)
high plank
Assume a push-up position with your hands directly under your shoulders and your toes tucked under. Keep your back flat and your spine straight. Squeeze your buttocks and suck your navel against your spine. Hold the position for the allotted time and try not to drop your knees or torso.
Superman
Lie face down on the floor with your legs straight and your arms out in front of you. Keeping your head in a neutral position, slowly and simultaneously raise your arms and legs a few inches off the ground. Try to lift your belly button slightly off the floor to contract your abs. Hold this position for the allotted time, then release and lower back down.
raised leg crunch
Start on the floor by lying on your back, face up. Keep both legs together and lift them so they’re perpendicular to the ground, keeping them stretched out and straight. Place your hands on either side of your ears and lift from your chest to lift your shoulders and upper body off the ground, toward your elevated feet.
Try to lift your chest instead of rounding your shoulders in, to avoid rounding your shoulders and spine. Lower yourself back down to the starting position. Continue this pattern for the allotted time.
flutter kick
Start on the floor by lying on your back, face up. Place both hands under your buttocks, palms down. Keep your legs straight and lift them about 2 inches off the floor, pointing your toes. Alternate lifting each above hip height, while simultaneously lowering the opposite leg two inches above the ground. Continue this movement for the allotted time.
(Image credit: FightCamp)
Cutwith scissors
Start on the floor by lying on your back, face up. Place both hands under your buttocks, palms down. Keep your legs straight and lift them about two inches off the floor, pointing your toes. While maintaining your alignment, open and close your legs while simultaneously crossing your feet above and below each other. Continue this movement for the allotted time.
leg raises
Begin on the floor by lying flat on your back, feet together. Place both hands under your buttocks, palms down. While keeping your legs straight and together, lift them off the floor until your knees are directly over your hips and your legs are perpendicular to the floor. Slowly lower your legs back down until they are about two inches off the ground. Repeat for the allotted time.
bike creak
Start by lying on your back and place your hands behind your head. Bend your knees and lift them so your thighs and hips form a 90-degree angle, with your calves parallel to the floor. Keeping your elbows extended, lift your shoulder blades off the floor and hold.
Rotate your upper body in one direction by bringing your elbow to your opposite knee while fully extending your other leg. Return to the starting position and alternate to repeat in the opposite direction. This counts as one repetition. Continue this pattern for the allotted time.
(Image credit: FightCamp)
Crunch
Start on the floor by lying on your back, face up. Bend your knees and place your feet flat on the floor, hip-width apart. Place your hands on either side of your ears and lift them up from your chest to lift your shoulders and upper body off the ground toward the ceiling.
Try to lift your chest instead of rounding your shoulders in, to avoid rounding your shoulders and spine. Lower yourself back down to the starting position. Continue this pattern for the allotted time.
side table
Lie on your right side, with your legs extended and stacked from hip to toe. The elbow of your right arm should be directly below your shoulder. Make sure your head is directly in line with your spine. Your left arm can be aligned along the left side of your body.
Contract your abdominal muscles, sinking your navel into your spine. Lift your hips and knees off the ground, keeping your torso in a straight line. Hold this position for the allotted time. Release down. Repeat on the left side.
Plank
Assume a push-up position with your hands directly under your shoulders and your toes tucked under. Keep your back flat and your spine straight. Lower yourself onto your elbows with your thumbs up. Squeeze your buttocks and suck your navel against your spine. Hold the position for the allotted time and try not to drop your knees or torso.
(Image credit: FightCamp)
Trainings T3 x Fight Camp
We have a huge library of FightCamp workouts at T3, all with follow-up videos that you should definitely check out. Find the full list below:
