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Vadym Cavalera
This FREE Abs Workout Course is presented by Calisthenics World Champion Vadym Oleynik and BUFF Academy/Udemy Instructor Vadym Cavalera. This abs training course will teach you how to get a beautiful core and nice 6 pack- over 50 unique effective exercises, nutrition information and training program are included. We have put 20 years of combined experience to create this unique course - now it all depends on you, - it's time to make changes and achieve your goals. The abs course combines bodyweight and weighted exercises to achieve shredded look and increase the muscles on your core. Also, the nutrition information will help those that need to get rid off the belly fat.
Register for this course and see more details by visiting:
OpenCourser.com/course/iezcla/abs
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What's inside
Learning objective
Improve core strength, gain knowledge about proper nutrition
Improve core strength, gain knowledge about proper nutrition
Syllabus
Exercises and progressions Part 1
Curls
Kicks - Raises
Sambo Crunch
Read more
Syllabus
Exercises and progressions Part 1
Curls
Kicks - Raises
Sambo Crunch
Read more
Twists
Toe Touches - Curled Toe Touches
Side Weight Crunches
Weight Lift
Plank
Compressed Hold
Jumping Jacks - Mountain Climbers - Twisted Mountain Climbers - Burpees - Kicks
Abs pull over
Part 2 Exercises and Progressions
Bicycle - Scissors - Wall Climbers
Bar Knee Raise - Bar Side Knee Raise
Toes to Bar
Advanced toe to bar
Bar Lsit
Advanced Bar Lsit
Bar Lsit to bicycle - bar scissors - bar wall climbers
Around the world - windshield wipers
Lsit hold - Lsit to bar
parallel bar exercises
Dragon flag
Exercises and progressions Part 3
Bench body curls
Bench leg raises - dragon flag bench raises
Bench Weight Crunches - bench side weight twists
Bench Weight pull over
Bench weight push
Bench rowing
Bench bar push - crunch - curls
Theory
Theory Part 1
Theory Part 2
Theory Part 3
Theory Part 4
Theory Part 5
Theory Part 6
Theory Part 7
TRAINING PROGRAM
Program
Good to know
Good to know
Know what's good ,
what to watch for , and
possible dealbreakers
Teaches core and abdominal exercises, which is standard in the fitness industry
Taught by Vadym Oleynik, a Calisthenics World Champion, who is recognized for their work in fitness
Develops strength and flexibility in the core, which are core skills for aesthetics, athletics, and overall health
Examines nutrition, which is highly relevant to getting a six-pack
Save this course
Save Abs Workout - How to lose Belly Fat and Get a Six Pack to your list so you can find it easily later:
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Activities
Be better prepared
before
your course. Deepen your understanding
during
and
after
it. Supplement your coursework and achieve mastery of the topics covered
in Abs Workout - How to lose Belly Fat and Get a Six Pack with these
activities:
Practice Bodyweight Exercises
Show steps
Engage in bodyweight exercises to enhance your core strength prior to starting the course.
Show steps
-
Perform bodyweight planks for 30 seconds, rest for 30 seconds.
-
Complete 2 sets of push-ups, with 30 repetitions per set.
-
Do 20 squats, rest for 30 seconds.
Read 'The Abs Diet'
Show steps
Gain insights into proper nutrition to support your core training.
Show steps
-
Read Chapter 1 to understand the basics of the Abs Diet.
-
Apply the nutritional guidelines in your daily meals.
Perform Core Strengthening Exercises
Show steps
Strengthen your core muscles to prepare for the advanced exercises in the course.
Browse courses on
Core Strengthening
Show steps
-
Do 3 sets of Russian twists, with 20 repetitions per set.
-
Perform 2 sets of leg raises, with 15 repetitions per set.
Four other activities
Expand to see all activities and additional details
Show all seven activities
Follow YouTube Tutorials on Core Training
Show steps
Enhance your understanding of core exercises by watching expert demonstrations.
Show steps
-
Search for YouTube videos on exercises for the rectus abdominis.
-
Follow along with the instructions provided in the tutorials.
-
Record yourself performing the exercises for self-assessment.
Write a Journal on Core Exercises
Show steps
Document your core training journey to track your progress and identify areas for improvement.
Browse courses on
Journaling
Show steps
-
Create a spreadsheet or notebook to log your exercises, sets, repetitions, and weight used.
-
Include notes on your form, any muscle soreness, and any modifications made.
-
Review your journal regularly to see your progress and adjust your training plan as needed.
Develop a Personalized Core Training Plan
Show steps
Create a customized training plan that aligns with your goals and fitness level.
Show steps
-
Assess your current fitness level and core strength.
-
Set realistic goals for your core development.
-
Research different core exercises and create a plan that incorporates exercises from various categories.
Join an Online Fitness Community
Show steps
Connect with like-minded individuals and receive encouragement and support throughout your core training journey.
Browse courses on
Peer Support
Show steps
-
Search for online fitness communities or forums dedicated to core training or calisthenics.
-
Join the community and introduce yourself.
-
Engage in discussions, share your experiences, and offer support to others.
Practice Bodyweight Exercises
Show steps
Engage in bodyweight exercises to enhance your core strength prior to starting the course.
Show steps
Show steps
Show steps
- Perform bodyweight planks for 30 seconds, rest for 30 seconds.
- Complete 2 sets of push-ups, with 30 repetitions per set.
- Do 20 squats, rest for 30 seconds.
Read 'The Abs Diet'
Show steps
Gain insights into proper nutrition to support your core training.
Show steps
Show steps
Show steps
- Read Chapter 1 to understand the basics of the Abs Diet.
- Apply the nutritional guidelines in your daily meals.
Perform Core Strengthening Exercises
Show steps
Strengthen your core muscles to prepare for the advanced exercises in the course.
Browse courses on
Core Strengthening
Show steps
Show steps
Show steps
- Do 3 sets of Russian twists, with 20 repetitions per set.
- Perform 2 sets of leg raises, with 15 repetitions per set.
Four other activities
Expand to see all activities and additional details
Show all seven activities
Follow YouTube Tutorials on Core Training
Show steps
Enhance your understanding of core exercises by watching expert demonstrations.
Show steps
Show steps
Show steps
- Search for YouTube videos on exercises for the rectus abdominis.
- Follow along with the instructions provided in the tutorials.
- Record yourself performing the exercises for self-assessment.
Write a Journal on Core Exercises
Show steps
Document your core training journey to track your progress and identify areas for improvement.
Browse courses on
Journaling
Show steps
Show steps
Show steps
- Create a spreadsheet or notebook to log your exercises, sets, repetitions, and weight used.
- Include notes on your form, any muscle soreness, and any modifications made.
- Review your journal regularly to see your progress and adjust your training plan as needed.
Develop a Personalized Core Training Plan
Show steps
Create a customized training plan that aligns with your goals and fitness level.
Show steps
Show steps
Show steps
- Assess your current fitness level and core strength.
- Set realistic goals for your core development.
- Research different core exercises and create a plan that incorporates exercises from various categories.
Join an Online Fitness Community
Show steps
Connect with like-minded individuals and receive encouragement and support throughout your core training journey.
Browse courses on
Peer Support
Show steps
Show steps
Show steps
- Search for online fitness communities or forums dedicated to core training or calisthenics.
- Join the community and introduce yourself.
- Engage in discussions, share your experiences, and offer support to others.
Career center
Learners who complete Abs Workout - How to lose Belly Fat and Get a Six Pack will develop knowledge and skills
that may be useful to these careers:
For more career information including salaries, visit:
OpenCourser.com/course/iezcla/abs
Reading list
We haven't picked any books for this reading list yet.
For more information about how these books relate to this course, visit:
OpenCourser.com/course/iezcla/abs
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Effort
2 total hours
Via
Udemy
Instructor
Vadym Cavalera
Language
English
Good to know
Teaches core and abdominal exercises, which is standard in the fitness industry
Taught by Vadym Oleynik, a Calisthenics World Champion, who is recognized for their work in fitness
Develops strength and flexibility in the core, which are core skills for aesthetics, athletics, and overall health
Examines nutrition, which is highly relevant to getting a six-pack
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