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Warrior Challenge 34.2 - Beach Bods pt2


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Beach Bods


pt. 2


 


Hello Warriors! Welcome back to the Beach Bods Challenge! In these next few challenges, we're going to take a look at how to level up your beach bod. How to get a good "pump" on some of your most noticeable muscles while you're out there styling and profiling on the beach circuit. 


 


Now normally, we don't like to boost our own egos here in the Warrior Hall. But here's the thing, we're the strong ones, the tanks of the party, we take bruising every once in a while for the sake of our teammates. So, every once in a while, we like to strip down and show off dem muscle groups which help us deal damage and make our saving throws against constitution.


 


Each week, we'll give you a new exercise or two that we'd like you to throw into your programming. Get your pump on and gain a point for both Strength and Constitution.


 


 


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Next up, we're going to start looking at those big ol' core muscles. You've got a lot of stabilizer muscles firing every time you go for a heavy pull, now lets start showing them off. Sure, we can try beefing up your abs, or... we can get a little creative. 


 


I'm going to give you two movements, both will be hitting a muscle group called the obliques. Those little muscles that run up the side of your core around your stomach, they tie your pecs to your abs, they're the stitching that allow for that weird pressure you make right before a big squat(also known as the valsalva maneuver). 


 


Also, they look pretty sexy. 


 


zyzz%2Bbiceps.jpgcC7MPg4.jpg


RIP Zyzz. Also, her name quite literally translates to "Thor's Daughter". How cool is that?


 


 


These muscles are strengthened by rotating your core around the spinal column. The more you can squeeze across your body, the more you strengthen that side of your obliques. 


 


The two movements I'm going to show you are essentially the same twisting motion. One is called the

and the other is a
. They both rely on a tool to properly hit the muscle group. The chipper uses a cable machine while the twist uses whatever form of weight you have around. If you don't have a medicine ball or a kettle bell or a plate handy, use what you have... a jug of milk, a sandbag, a small child... whatever. 

 


These sort of muscles need high reps to strain the muscles in a way to force them to adapt. Look to get between 15-25 reps at a low weight for as many sets as you can manage before you hurt. 


You ever see those guys who look like they totally used to be in shape?
I'm working to get back to that...

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This will work for what my Dr told me to do.  Don't expect to see any pics of my abs, they are not ready for the Beach yet.

May Br0din bless you with mighty gains, and may your shaker bottle always be full.

Wheymen

 

...and, if you die...  Walk it off - Captain America

 

Level 13: 1/4 Giant Warrior

STR - 50 | DEX - 19 | STA - 19 | CON - 14 | WIS - 28 | CHA - 24

My food logging is here*: MFP: tyrsnbdr

 

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Added to Monday's workout... excerpt from log:

Russian Twist

  • 30 @ 10lb Medicine Ball
  • 30 @ 10lb Medicine Ball
  • 30 @ 10lb Medicine Ball

Notes:  Definitely got the core going.  Last 10 were brutal in every set.

 

Wood Chopper

  • 20 @ 30lbs
  • 20 @ 50lbs
  • 20 @ 50lbs

Notes:  Half reps on each side.  Didn't feel this one as much.  Not sure if I wasn't using enough weight or what.

Daily Log ]

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Wood Chopper

  • 20 @ 30lbs
  • 20 @ 50lbs
  • 20 @ 50lbs

Notes:  Half reps on each side.  Didn't feel this one as much.  Not sure if I wasn't using enough weight or what.

 

I like doing these slow and imaging my golf swing. Then they start to hurt. 

You ever see those guys who look like they totally used to be in shape?
I'm working to get back to that...

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I was sort of doing them like a very level baseball swing, but was probably doing them with too much speed (fast out, slow in). 

Same idea. It's more about the visualization of lat -> oblique -> abs -> oblique -> lat muscle sequencing. If you go slow out and in,  you'll be able to really target the sequencing.

You ever see those guys who look like they totally used to be in shape?
I'm working to get back to that...

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