Ab Shredder Workout | Arien B. Smith

[fusion_builder_container hundred_percent=”no” hundred_percent_height=”no” hundred_percent_height_scroll=”no” hundred_percent_height_center_content=”yes” equal_height_columns=”no” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” status=”published” background_color=”” background_position=”center center” background_repeat=”no-repeat” fade=”no” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ video_aspect_ratio=”16:9″ video_loop=”yes” video_mute=”yes” border_style=”solid” padding_top=”0px” admin_label=”Video Intro” margin_bottom=”” padding_bottom=”0px” padding_right=”0px” padding_left=”0px”][fusion_builder_row][fusion_builder_column type=”1_1″ type=”1_1″ layout=”1_1″ spacing=”” center_content=”no” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_image_id=”” background_position=”left top” background_repeat=”no-repeat” hover_type=”none” border_size=”0″ border_color=”” border_style=”solid” border_position=”all” box_shadow=”no” box_shadow_blur=”0″ box_shadow_spread=”0″ box_shadow_color=”” box_shadow_style=”” animation_type=”fade” animation_direction=”down” animation_speed=”0.8″ animation_offset=”” first=”true” last=”true” element_content=”” margin_top=”0px” border_radius_top_left=”” border_radius_top_right=”” border_radius_bottom_left=”” border_radius_bottom_right=”” margin_bottom=”10px”][fusion_imageframe image_id=”1979|full” max_width=”50%” style_type=”” blur=”” stylecolor=”” hover_type=”none” bordersize=”” bordercolor=”” borderradius=”8px” align=”center” lightbox=”no” gallery_id=”” lightbox_image=”” lightbox_image_id=”” alt=”” link=”” linktarget=”_self” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” filter_hue=”0″ filter_saturation=”100″ filter_brightness=”100″ filter_contrast=”100″ filter_invert=”0″ filter_sepia=”0″ filter_opacity=”100″ filter_blur=”0″ filter_hue_hover=”0″ filter_saturation_hover=”100″ filter_brightness_hover=”100″ filter_contrast_hover=”100″ filter_invert_hover=”0″ filter_sepia_hover=”0″ filter_opacity_hover=”100″ filter_blur_hover=”0″]https://arienbsmith.com/wp-content/uploads/2020/03/91115765_608079623110485_8075418403322836001_n.jpg[/fusion_imageframe][/fusion_builder_column][fusion_global id=”1540″][/fusion_builder_row][/fusion_builder_container][fusion_builder_container hundred_percent=”no” hundred_percent_height=”no” hundred_percent_height_scroll=”no” hundred_percent_height_center_content=”yes” equal_height_columns=”no” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” status=”published” background_position=”center center” background_repeat=”no-repeat” fade=”no” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ video_aspect_ratio=”16:9″ video_loop=”yes” video_mute=”yes” border_style=”solid” padding_top=”0px” padding_bottom=”0px” background_color=”” admin_label=”Content” padding_right=”0px” padding_left=”0px”][fusion_builder_row][fusion_builder_column type=”1_1″ type=”1_1″ layout=”1_1″ spacing=”” center_content=”no” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”#ffffff” background_image=”” background_image_id=”” background_position=”left top” background_repeat=”no-repeat” hover_type=”none” border_size=”0″ border_color=”” border_style=”solid” border_position=”bottom” box_shadow=”yes” box_shadow_blur=”34″ box_shadow_spread=”0″ box_shadow_color=”rgba(68,64,90,0.07)” box_shadow_style=”” animation_type=”fade” animation_direction=”down” animation_speed=”0.8″ animation_offset=”” first=”true” last=”true” element_content=”” padding_top=”5%” padding_right=”6%” padding_bottom=”3%” padding_left=”6%” border_radius_top_left=”8px” border_radius_top_right=”8px” border_radius_bottom_left=”8px” border_radius_bottom_right=”8px” box_shadow_vertical=”4px” box_shadow_horizontal=”0px” margin_bottom=”0px” margin_top=”10px”][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”default” rule_size=”” rule_color=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””]

Equipment:

Bodyweight

Duration:

10-15 Minutes

Rep Scheme:

Chipper workout: Meaning you will complete all reps of an exercise before moving to the next one.
Beginner: 2 Sets x 12 Reps
Intermediate: 3 Sets x 10 Reps
Advanced: 3 Sets x 15+ Reps

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1. Crunches

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Muscles Worked:

Core

Notes:

Keep black flat
Exhale as you raise up
To make it harder raise knees

2. Single Side Bicycle

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Muscles Worked:

Core

Notes:

Keep hands interlocked behind head
Bring elbow to knee, return back to ground
Keep straight leg foot 6 inches off the ground
Do same amount of reps on other side, (Not half in half, 15 right, 15 left)

3. Knees To Elbows

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Muscles Worked:

Core

Notes:

Keep back flat on ground
Keep hands interlocked behind head
Bring knees to elbows then extend leg straight
Do not let feet touch the ground

4. Alternating Leg Raise

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Muscles Worked:

Core

Notes:

Keep back flat on ground, if needed support low back with hands under glutes/low back
Squeeze quads to engage low abs
Do not let feet touch

5. Prone Alternating Arm Leg Raise

[/fusion_title][fusion_builder_row_inner][fusion_builder_column_inner type=”1_3″ type=”1_3″ layout=”1_3″ spacing=”” center_content=”no” hover_type=”none” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” border_size=”0″ border_color=”” border_style=”solid” border_position=”all” box_shadow=”no” box_shadow_blur=”0″ box_shadow_spread=”0″ box_shadow_color=”” box_shadow_style=”” background_type=”single” background_color=”” gradient_start_position=”0″ gradient_end_position=”100″ gradient_type=”linear” radial_direction=”center center” linear_angle=”180″ background_image=”” background_position=”left top” background_repeat=”no-repeat” background_blend_mode=”none” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” filter_type=”regular” filter_hue=”0″ filter_saturation=”100″ filter_brightness=”100″ filter_contrast=”100″ filter_invert=”0″ filter_sepia=”0″ filter_opacity=”100″ filter_blur=”0″ filter_hue_hover=”0″ filter_saturation_hover=”100″ filter_brightness_hover=”100″ filter_contrast_hover=”100″ filter_invert_hover=”0″ filter_sepia_hover=”0″ filter_opacity_hover=”100″ filter_blur_hover=”0″ first=”true” last=”false”][fusion_youtube id=”JPnVfHyJyuY” alignment=”center” width=”1080″ height=”1920″ autoplay=”false” api_params=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” css_id=”” /][/fusion_builder_column_inner][fusion_builder_column_inner type=”2_3″ type=”2_3″ layout=”2_3″ spacing=”” center_content=”no” hover_type=”none” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” border_size=”0″ border_color=”” border_style=”solid” border_position=”all” box_shadow=”no” box_shadow_blur=”0″ box_shadow_spread=”0″ box_shadow_color=”” box_shadow_style=”” background_type=”single” background_color=”” gradient_start_position=”0″ gradient_end_position=”100″ gradient_type=”linear” radial_direction=”center center” linear_angle=”180″ background_image=”” background_position=”left top” background_repeat=”no-repeat” background_blend_mode=”none” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” filter_type=”regular” filter_hue=”0″ filter_saturation=”100″ filter_brightness=”100″ filter_contrast=”100″ filter_invert=”0″ filter_sepia=”0″ filter_opacity=”100″ filter_blur=”0″ filter_hue_hover=”0″ filter_saturation_hover=”100″ filter_brightness_hover=”100″ filter_contrast_hover=”100″ filter_invert_hover=”0″ filter_sepia_hover=”0″ filter_opacity_hover=”100″ filter_blur_hover=”0″ first=”false” last=”true”][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”default” rule_size=”” rule_color=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””]

Muscles Worked:

Core
Back

Notes:

Keep head down, try not to raise
Raise opposite arm/leg as high as possible
Alternate to other side

[/fusion_text][fusion_separator style_type=”none” sep_color=”” border_size=”” icon=”” icon_size=”” icon_circle=”” icon_circle_color=”” alignment=”center” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” top_margin=”5%” /][/fusion_builder_column_inner][/fusion_builder_row_inner][fusion_separator style_type=”single solid” sep_color=”” border_size=”” icon=”” icon_circle=”” icon_circle_color=”” alignment=”center” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” top_margin=”20px” bottom_margin=”30px” /][fusion_builder_row_inner][fusion_builder_column_inner type=”1_3″ type=”1_3″ layout=”1_3″ spacing=”” center_content=”no” hover_type=”none” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” border_size=”0″ border_color=”” border_style=”solid” border_position=”all” box_shadow=”no” box_shadow_blur=”0″ box_shadow_spread=”0″ box_shadow_color=”” box_shadow_style=”” background_type=”single” background_color=”” gradient_start_position=”0″ gradient_end_position=”100″ gradient_type=”linear” radial_direction=”center center” linear_angle=”180″ background_image=”” background_position=”left top” background_repeat=”no-repeat” background_blend_mode=”none” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” filter_type=”regular” filter_hue=”0″ filter_saturation=”100″ filter_brightness=”100″ filter_contrast=”100″ filter_invert=”0″ filter_sepia=”0″ filter_opacity=”100″ filter_blur=”0″ filter_hue_hover=”0″ filter_saturation_hover=”100″ filter_brightness_hover=”100″ filter_contrast_hover=”100″ filter_invert_hover=”0″ filter_sepia_hover=”0″ filter_opacity_hover=”100″ filter_blur_hover=”0″ first=”true” last=”false”][fusion_title title_type=”text” rotation_effect=”bounceIn” display_time=”1200″ highlight_effect=”circle” loop_animation=”off” highlight_width=”9″ highlight_top_margin=”0″ before_text=”” rotation_text=”” highlight_text=”” after_text=”” content_align=”center” size=”2″ font_size=”32px” animated_font_size=”” line_height=”” letter_spacing=”” text_color=”” animated_text_color=”” highlight_color=”” style_type=”none” sep_color=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” fusion_font_variant_title_font=”” margin_top=”0px” margin_bottom=”5px”]Arien Smith[/fusion_title][fusion_imageframe image_id=”467|fusion-200″ max_width=”” style_type=”” blur=”” stylecolor=”” hover_type=”none” bordersize=”” bordercolor=”” borderradius=”” align=”center” lightbox=”no” gallery_id=”” lightbox_image=”” lightbox_image_id=”” alt=”” link=”” linktarget=”_self” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” filter_hue=”0″ filter_saturation=”100″ 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Arien is a web developer and personal trainer in Los Angeles, CA. He played college football at the UNC Chapel Hill, where he was a 290 lb offensive lineman. After graduating and moving to LA, Arien adopted a 100% plant based diet which he has followed for 3+ yrs. Arien’s interest include sports, tech, sci-fi, fitness, design and more.

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