Hi and welcome. My name is Justin Lord, and I'm going to be your fitness trainer and coach, a qualified fitness expert. I'm a nutritionist, but I predominantly work in four main areas, these being advanced fat loss techniques, bodybuilding, strength and conditioning, and hormone analysis. With all of this expertise combined, it's going to allow you to get the results that you want. I've worked with a large variety of clients, anyone from actors and models through to people who are simply just frustrated with the results that they're not getting. It's true to say that fascination with the human body is a full time job.

What I want you to do now is get yourself away, get yourself changed, grab some water, and be back here ready for your first workout. Hey guys, welcome to abs and core. This series of DVDs is designed to take you periodized and progressively through from a beginner workout straight through to advanced. If you purchased any of the other DVDs, these have great add ons the end of any of the workouts you could do through any of the other DVD series. They also work great on their own. You can also put them onto any workout you're currently doing.

Or just do them simply at home at your leisure. But don't do them every day. Make sure you do take a break between but least 24 hours. Let's work hard on these apps. We're going to begin simply and progress through to quite a difficult obsession in the advanced one. Good luck stick with it.

We'll see that beginner. Welcome to the warm up section of your TV. Today. We're going to pry this section down into three parts. First Section B mobility, second section, movement based flexibility. And the third section, I post rides that can further prepare ourselves for the workout ahead.

And I'll talk you through the whys and wherefores as we're going. Okay, so as I said, the first section is the mobility section so it gets nice and easy to the left, but going to stand on one foot, I'm just going to tell that both nicely forward and back, pulling back down, gradually increasing that range of motion. The reason we're doing these exercises is so exciting. It's great. The sino you're cluing in the joint Okay, much like a car has engine oil, all of our joints have their own particular oil to prevent wear and tear on the joint. Okay, so now I'm going to turn into a rotation and whichever way you're going to go the opposite way.

Sync is back support back and translate. Same exercise on the side quarterback. So good, nice and fast. The friction just causes the excretion of that fluid. Okay and rotate anyway and the opposite way. Okay, and putting these hands on guys.

One is short, sharp, shallow, up and down at the knees to pull it back, sit, sit forward and back. Short and sharp, but you increase the speed. So good now No good work. Just a touch lower. Say good job. Okay official with our hands on hips, routes to ride large hip joints with the true crisis or cancer.

They can join and get much out of these choices possible that highly move the opposite wide circles. Back, back. Good. Okay hasn't side's gonna go sothanks nice and shallow. Just up to the knees. Thumbs up as we go over further now, increasing that range of motion, keep it going all the way down further and further.

As far as you can go. Good, it's gonna turn into a twist. Now, we're gonna recite again so make sure you take the head with you know, so I'm not looking at you, I'm taking my head with my arms, drastically reducing the range of motion and increase that. Take it further down the road. Good. Now we're gonna wait and see the movement face to face.

30 Section Okay, we're gonna go through a woodshop we're gonna reach down to the left and reach up as a shower first, and we're actually further further good three holes saw that one and see which I saw now across the ground, reach high reach off good good good. Okay I'm gonna work on the hamstrings now. Okay, being shown with three points in forwards possibly afford nice bye factoid about chick fil a hamstrings, and it's going to come down to my real skin, right, Justin no not static stretching for workout. Well, the reason for that is what can happen is the body can start to lay down collagen in the muscle by increasing the risk of an injury. The only exception to this rule is that if you do have that will prevent you carried on the workout or you have an injury, he really needs to stretch every time so we do movements place flexibility.

You want to keep the muscles nice and elastic, not plastic. Okay, keep that in mind. We'll keep the mobile and bouncy. If we statically stretch them, we're going to tell them to stay in that position and then not going to protect your joints and they're not going to protect themselves. Okay, now we're gonna go into some forward lunges now. Okay, feet together, and we're gonna drive forward.

And good, nice and slow. feel the stretch down the front of the thigh. emphasize that stretch. Try that knee over the time. And back up. Stretch the glutes here.

And the quotes here. emphasize that stretch. Nice to work out now. So don't really stretch it out. Concentrate on movement based flexibility. Good.

I see FOMO that's one drive forward. That's it. Good. I'm for Philip stretch San Francisco. Okay, we're going to go into a site lunch. Now just quickly demonstrate.

We're going to go out to the left first, come down, straight leg, feet pointing forward, hands down to the floor. I'm looking forward to drive back up. And step out, big stretch. Side lunges. Okay, so let's first off we go and stretch. Stretch, back up.

Really feel that on the inside of thighs, and back up, be working on stretch. Back a good, stretch. Good, well done on and stretch and stretch. Okay, that's last for one and two. Right. For good, we're going to do now a quick demonstration in a step back I'd like to sign up to the Ria.

Coming up next we're going to be working on the tuxes and the glutes at the same time. some form of one and two, three and four. Good. Okay, quick demonstration. We're going to get to the left first. Step out, as you've done for the side lunge.

Big stretch on the end. Thought that as we come in, we're going to create the knee of extended Lacuna Coil come behind the heel of the static leg, drive this leg out to the side. You feel stretch here. Okay, so we're working on this leg alone. Stretch on the abductors, glutes. Okay, he puts up the side and it up to the side.

And it's going to work six sides. 60 opposite side. Okay, to my left, and off we go. We stretch it and that's one good stretch. And it's good to stretch. I can really feel it here.

Good for stretch. Sumo. They're out another. They're in stretch. Good. Okay, this time, the right exactly the same.

And off we go. Stretch. Stretch. is time good for good not too. Good. Excellent, good.

We're now going to go into a slot and price. Okay. Thanks Charlotte pass your score down. Press Briefing by now three oh Now where's the pulse rate detection? Okay, so you can see the crescendo all the way up. It started off not too slow, but as you get harder pulse rates now on five press ups, five squats, five punches in quick succession, three talks.

Okay, nothing too hard to push it just a little bit further than what we have come against the presupposition. Okay, the toes and off we go, let's go 543 to 54321 by crutches Off we go 54354354321 Excellent. Excellent last time through. I press up a little bit fast this time Okay, off we go five Once my squats as 543215 punches and I forgot 12305 good okay stand up jumping on spot okay jumping on spot okay don't any this was the axon between the toes and the floor shake up going okay this is me when I say sprint points you sprint for five seconds on my timing something like this pump the arms Okay, stop by Sprint's choking on spot check it out Okay, Sam, I think last time five seconds. Guys absolutely fantastic work. So you should feel mobile.

You should feel flexible as you post should be raised. Good luck with a workout has worked hard or working to apps and call begin a session. Okay Today we're going to be working four exercises. Each of them are going to work Three times through four simple exercises to begin with working your abs, full range of motion crunches, which will be on the floor. You also need for medical goals, which are three sets that we're going to go straight into flag, no cousin required. And then following three steps that I'm going to go straight into the first one back on the floor.

Okay, so we're talking through the first one of each, and then we'll expect you to just be able to pick up the teaching points and work as hard as you can for the following two sets. Okay, so the first one we're going to work is roaches. Okay, so when you say come place on floor Okay, and we're going to put our finger tips on our temple points. Okay, so what do we need to do is raise the upper body up to 30 two degrees, keeping the feet on the floor. And whilst doing so I'd like you to breathe out and empty this thoracic cage onto the air in your chest, allowing a large contraction onto the abdominal muscles or rectus abdominus. Okay, so hands on samples.

Take a deep breath in and raise up the body and breathe out. Slowly lower and back up. Do you want to hear exhale good. Slowly down. Before closing down. Five Parkway.

Good work. Good work out and slow it down. Last two parts. break downs and breathe out. Excellent for you exclude stone flow. Relax.

Okay, we're gonna take 30 seconds we'll go into set number two. Okay guys, here we go set number two exactly the same exercise should be able to pick up on the teaching points and work straight through the set another time. Here we go. We go. Good, good work. Excellent work was done for.

Good. Great. One. Excellent. So let's finish up the movement. Okay.

Great work well done. What do you know first and second. We're gonna get straight into step number three. Well done. Here we go the third and final set. Good, good breathing for 30 degrees only five should be really good at it now.

Following Well done. Good. And low, well done. Excellent work. Fantastic. We're going to do now is as usual 30 seconds and your regional medical Nexus, which is which.

Great work so far guys, you should be really filling now in the app. Now we're gonna work a little bit more into the core of the body and also onto the obliques. Okay, this one takes a little bit more coordination Okay, so we need the medicine ball. Okay, what have the side, I'm hoping to do so we can lower the ball with straight arms down to the left hand side of the body. With a straight arm, we're gonna raise up and across the board every time as soon as the ball to the stop position with a straight arm, on across the body and up to and down and cross up again through. Good work.

All the way down, and back up for straightaway back down, and back up. Good work keep it going. Bye guys. You're gonna get good information and keep nice write down Keep breathing. Six. Good work, guys.

Come on, keep it going. That's 8958 great stuff. Give you some 32nd rest back into step two. Okay, that's the left side. We go to. Great.

Now, that's good. 47 Well done. Three side. Good. On the right hand side, good and No. Good.

Got a six by three charge Come on three Last one, good work. Excellent. Another 30 seconds to see if I hit seven. Okay, third and final set which let's go No, not the body. Seven big rotation. Come on Come on.

All right And one of this time I know I will talk now. Six fine. Oh, oh, good. Three. One. Excellent work.

First, second first 30 seconds. We're going to move into our third exercise which is collect Okay, guys, we're getting ready to be working to call me out on this one. Okay, right the way through the spine and the rectus abdominus trying to stabilize a solid position for a set period. So first we're going to work for 30 seconds. Okay, I want you to keep a straight line through from the shoulder through to the fulcrum point which will be on the floor. And that is dependent on your ability as a standard moment.

You can either go to toes, or knees. Okay, I'll be demonstrating the easy version on the knees. The other guys, Mark Jones will be working on the harder version on the toes. Okay, so now we go for plank. Okay, we need to make a ball and socket with the hands, elbows into a B, okay, and stuff in position, and we're going to be working for 30 seconds. I just want you to hold that position.

Access of the app students keep your buck down for this period of time and a straight line from the shoulder through to the points that is on the floor. demonstrates in the easy version, the other guys in the back, Mark and Joe demonstrated a more difficult position, which you might find yourself shaking 30 seconds and just relax after that well done. That's good. 30 seconds. Okay, take 30 seconds and we'll come back Okay, guys, set number 230 seconds off we go. Good.

And hold that position, thumb down, when you want to be able to aim for that real straight back from the shoulder all the way through the toes. We don't want this at the end. Okay? You really want to keep that tucked down. Okay? And imagine a real straight line straight an arrow from shoulder through to the point that's on the floor.

54321 And relax slowly now. Excellent work. Okay, another 30 seconds, we'll come back and go to step number three. Let's go to step number three we go up against the clock. Okay, looking down the floor, okay, maintaining that straight on some of the facts up, we don't want it too low. Okay, we want to just okay for three pounds and really tense up the ABS during this 30 seconds.

Okay, we're also working with smaller muscles group all the way up the spine. Okay, all of those core muscles, and you can stand by your last game three to one, and relax slowly down. Well done guys. Excellent work so far. We've got one more exercise to go. And that is reverse crunches it takes 30 seconds, right?

I'll see that reverse. Okay guys, great work so far. Okay, fantastic. We've done three exercises. We're now coming into the fourth point one, crunch, no apps, but it's not only emphasize the lower abdominal muscles work through the whole of the rectus abdominus. Because you're gonna be fine on our backs.

We're going to be racing on legs, two options. We got 90 degrees, okay, and hands down by the side, want to maintain that 90 degree bend in the legs, okay? Once we've raised the pelvis slightly off the floor, again as the crunches are likely to emphasize three out of the last portion of the movement, obviously, emptying all of the of our lungs, allowing a larger contraction. Okay, we go Breathe. Breathe slowly down and slow down by six. Make sure you keep breathing last night and say Good work.

Well done. Take 30 seconds back here to set number two. Well done. Okay guys, here we go. Gonna go down for Set number. So if we go up to one that's good and down that's good work you could go right Oh, well done.

Excellent. Well done. That's great. It's like in front of 30 seconds, and I'll see you guys this is your last one of your four exercises. Okay, this last one and really feel that okay, off we go. Let's keep it going.

Fine. That's cool. 6733 extra work. Let's try to get four exercises complete. Now, really work hard on these. Keep it going all the way through.

And if you're not quite achieving those 10 reps, always work towards it. Once you've achieved it and you're working on these really, really well and achieving your goals, it's time to move on to a meat intermediate. I see that well done. Guys, well done and congratulations in completing your workout. I hope that you've gone away and taken a walk around for about five minutes just to slow the heart down to what it was before he started working out. What we're trying to achieve now is some developmental stretching, not only to aid you in the reduction of your delayed onset muscle soreness or Dom's, but also to aid you in your development through our workouts as you progress from beginner through to advanced.

What we're trying to achieve on the stretching also is to speed up your recovery rate. What we're trying to achieve is your muscle fibers laid down into their original position much like you would pull a T shirt down back and straighten out the creases in your T shirt. What you're trying to do is lay down the muscle fibers back into line and speed up the recovery. We're going to work on the lower body progressive up through the upper body, or I'd like to do is hold the stretch for around 30 seconds. And Joe is going to help me with that throughout as we progress on through the stretches. Okay, if you don't manage to get it straight away, just rewind it and play it again.

And you'll gradually build up the process in your mind and hopefully it will become habit, boy, you focus on software that is on cars, probably because this one's the hardest ones to do. You can alternatively do this one up against the wall, but what we're going to do is utilize the first opposition just to aid in our calf stretch. So if we just go down onto the floor, okay, so you bring yourself into a nice v position. I was trying to achieve is a flat field on law. You can see that stuff is nice and high and he's got a nice straight leg as well. If he has a bent leg, we're going to be stretching an alternative muscle that is in that region as well.

But what needs to do to this one is to spray positions down in the floor. And obviously after the workout even further, a lot more seated position to watch it is gonna keep one leg straight and one leg bends to kind of bring the deal nicely. No some clothes into the groin. That's gonna take a deep breath in and breathe out and reach down that spread back. Emotionally feeling it now is hopefully in the hamstrings in the back of the leg. Just it's gonna slowly ease out.

I want to do is try and achieve a longer stretch. It's gonna take a deep breath in and breathe out and try and discover. just for ease, what we're going to do is ease out of that one, I'm bringing the right foot then to meet the left. Really time for slows heels right? growing in size the likes is gonna force outwards on the elbows. really feel that stretching the groin, or the abductors.

Slowly easy. Let's find out just a little bit more. Just take the opposite leg now stretch out right now. Same to take on the opposite side. Just take these off While he was progressing through more tougher exercises where you're going to need to increase the range Okay, what can I say is keeping this leg up we're gonna just cross the legs over the knee joint. Turn to the side of the fence leg, forcing this elbow from outside of the knee and across.

It's going to get a big twist in there is going to kill us in the foot region, also down the side of the leg and the iliotibial band and up higher in the 10 seven fashion Lesson. Okay, great work and just released from there. Just for the benefit you guys at home what's going to do is come around for this stretch and reach for the cat with his right hand and class that one behind the hamstring and roll back hitting that leg behind the leg that is grasping. It's gonna feel it in the glutes of the right side. As soon as that stretch eases off, just make sure you are providing development by pulling in slightly more to increase that stretch. And if you have a slacker at home, this one's a beneficial stretch for you.

Release yourself from the stress roll back up. Remember, always Slowly on knees and Change legs to the opposite side. So we've got one stretch to do before that one is gonna place the leg over to the opposite side and twist round. Forcing that elbow across. Again, it's gonna be filling it in the glutes and all the way down the side of the leg, hopefully maintaining the breathing at all times, trying to regulate that and taking yourself back to normal. Your Workout realigning all those muscle fibers aiding you in your recovery and speed.

Slowly Can you just keep the leg crossed over? He's gonna do exactly the same as what it did on the off to the side reaching through the gap, taking hold of that hamstring of that leg and rolling back, pulling it nice and tightly. And again, this is Filling in the left hand side. Also, this stretch is easing off and what it's gonna do is just pull on that hamstring slightly more to increase that stretch. Okay, what we're gonna do now is move into the quadricep stretch. Muscles pretty sore for now.

Pull that leg up to the rear. Okay, what it's doing is keeping the knees dead along with each other as to increase the stretch of force up pelvis forward, really feel it in the rectus femoris muscle all the way down the front and also in around the need all of the rest of the quadriceps muscles. Realizing all of those muscle fibers, Jason, delayed onset muscle slowness slowly release that never have a thing that Lego gets to roll over onto the opposite side and do exactly the same stretch, good cycle the actual pull that leg up to the rear and keep the lead in line as if there was a big pulse going through the two of them locking them together. force that pelvis forward. really feel it in the hip flexors. rectus femoris, which crosses over this hip joint here, all the way down to the knee joint.

Time keeping notes from coming in. Okay, while we're on the floor, we're going to start moving into the upper body we're going to utilize the fact that he is on the floor. Okay, I want to this place is head towards the camera and cannot come down onto the floor. And what we need to do is waste that 40 Keaton they are on the floor. Need to increase the stretch, bring this hand in towards you, and push up and also bring the leg up to eight with the forcing the body Okay, and the reason we're doing this one is to increase it stretch across the pectoral muscle across the front's of the deltoids See that was part of a pressing movement. I press ups and military press and press OK. To switch over to the opposite side excellent answers always slowly.

I'm gonna work on the last pulling muscles now. Okay, so in taking hold of the right arm, the left arm, we're gonna pull over. Rich nice. Okay, um What's going on this isn't the large pulling muscles here. Okay, the Lexus Mr C and also in the obliques of the obliques down towards here if we have used our ab workout. Also get a little bit of rear delts stretch in there and also a slight amount on the triceps.

Okay, and again slowly after that one and the opposite side taken over the left on the side, pulling over again, the large latissimus dorsi muscle via rear deltoid muscle and slight amount of triceps and obviously right into the legs might even get a little bit on the back Okay, now we're gonna work on the rear deltoids. We're going to take the arm across the body and pull in nice and tight with a straight arm. Again, maintaining a good posture. Great rear deltoid stretch here. It's gonna add a slight stretch into the back here was pulling that scapula forward. You can feel it right in the center of the back as well towards that scapula.

Pulling muscles swimming Step one, into a tricep stretch. I'm going to show you from the front Jonathan shape from the rear where we want to add positioning. Okay, we should be able to put the censored spine prognosis strikes and hold the elbow with the opposite hand and force the hands on the center of the spine. To find a stretch in the triceps that that is easy enough you can say that stretch. Okay, let's stretch outside. Boston has done a central spine increasing the stretch Excellent.

Okay, what we're just going to do is just finish off on the abdominals with one simple exercise. Okay? And we'll go from the side, the side. Okay? And we just want the hands underneath the shoulders, looking forward, nice straight body, and we're just going to press up and feel that down front of the abdominals. Okay, rectus abdominus with big sheets of kind of fancy abdominal muscles that we've got.

Just holding that we're going to come down Release. And we're going to go one more time and press up. Stretching slowly back down. And backups will be excellent guys, that's fantastic, of CDs are really, really important. We want you to keep progressing on with those and keep doing the same routine every time and try and form a habit these become natural straight after a workout to go straight into your stretching routine. Hopefully you won't need to watch this pack too many times and it will be built into your mind about exactly what you have to do every time You need to keep doing them to aid in your development.

Never leave the mouse. Okay that will help you prevent injury, reduce the soreness, they may not cut it out completely but they will reduce it and also prevent scar tissue building up in the muscle laying down those fibers exactly where they were before Kiko good work with all of your workouts. I will see you again.