Natalie Jill and Brett Hoebel demonstrate core exercises with capoeira-inspired twists: knee tucks with kicks, single-leg planks with leg swings, and crunch punches for obliques. They emphasize short, intense workouts over long gym sessions.
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February 24, 2015
20 Minute Body (contact/info: 20minutebody.com)
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Hi, guys. Natalie, Jill here. Welcome back to Happy, healthy and Fit. Today I'm with my good friend Brett Hobel. You might know him from the biggest loser, season 11. He is awesome. And again, Brett, I asked you for abs today. I wanted to see the abs for everyone. He's not showing them, but he's amazing. Amazing. This guy knows abs like no other person. And what I love is that he knows fast abs, fast workouts. You don't have to spend hours, you don't talk about hours at the gym to get abs right. It's just a few of the right exercises. So today he's going to abcellarate my workout. Right? Abcellerate.
She doesn't need that much help, guys. Right? Really? But I am going to teach you some more accelerated movements to typical ab training exercises for them that I'm sure you've seen. So we're going to change it up. Now, when it comes to body weight, there are three things that you can really do to make the move harder. Number one, we can add a little to it. As you add a little bit of movement, it's going to be harder to control. It's going to work your core. More core is where the abs are. Number two, we can add speed to the movement. And number three, we can reduce the stability or make it more unstable again. All of these things are going to challenge your core more. More core activity. We get more abs.
Love it. I'm ready to go. I'm a little scared, but I'm ready.
First move, we're going to come down for a knee tuck. Sit up. Alright. So I'm just going to start cranking away at these as I go to my left. My left hand reaches out as I go to my right. So if you guys want to make this eas, watch. I'm going to stagger my legs and I'm just going to come up with one foot on the ground and I switch whichever knee is up. I just come up on that side. But since both legs are on the ground, I get the weight of my legs. It's a lot easier as soon as I lift my leg up. Single leg, less stability. Harder. Now here's how we're going to brazilify it. Add a little capoeira move as you come up to the left, push that kick straight out and then come down, pull the knee to the chest just like you did that move. And then drive the kick out. Not going to pick up the pace. And a little bit more.
I could do another kick, turn onto my side. Boom. A lot of kicks that we can do on this. This is a push kick. Maybe you want to turn over, do a little hook kick. I'm just kidding. I'm getting fancy on it. But that's how we do it. You come up and as I add this instability, then I throw a kick. It's going to make me crunch down a lot harder on the abs. That is how we brazilify a knee tuck. Number two coming up.
All right, I'm ready.
Ready for number two. I like your colors. You're so bright. It's so good. All right, mountain climber. Hold. So when I do ab training, remember, it's not just about building the muscles. You got to burn the fat on top of the belly, baby. So we're going to do some little bit of intervals with an ab focus. So we're going to come up here, you're going to give me two of these. One, two, right? And then I'm going to have you drive the kick all the way back. And then one, two, drive the kick. So when you're in here, pull it in tight. Bounce a little bit. Kick. Pull in tight, bounce a little bit. Kick. Keep going tight, tight. Let's make them four. So this is 1, 2, 3, 4, and we'll kick. Let's make it 4, 4, 3, 2, 1, kick. Another four. 4, 3, 2, 1st, kick. Now, when you come up for these, I really want you squeezing. Just hold here. Hold it and squeeze and crunch down on your abs. Switch. This is a single leg plank and we're having that little bounce. Switch, switch. Now we're going to do the kick. Give your abs a little break. Come back. Four of them. One, two, three, and four. Time. So that's taking a normal.
Mountain climber and adding a real ab focus where you take the front foot off the ground. You're pulling it in tight. You're really here in the hip flexion. The abs are going to kick in for that. You get a little break by doing that reverse kick.
Because most mountain climbers, it's just toes touching the ground. So you're really not working those abs.
Yeah, you're just doing this. It's more shoulder. This is a way again, instead of doing isolated ab training over and over and over again, you add a little bit of a cardio element, so you get a burn. So you actually are burning a lot more calories just doing crunches, guys. It's not going to burn a lot of calories. So this is a great way to sneak in some extra calories as you're doing ab Training. Now let's go to one legged plank because you got to sneak in those calories. So we're going to turn this way. Now, you can do this on the forearms or on the wrists. I'm going to go down onto my forearms because I just did a wrist move. The mountain climber. Now, most of you guys have seen a one legged plank. You take one foot off the ground like this. Here's how I'm going to add a little bit of movement and instability. I do a leg swing all the way out and then I'm gonna bend it and do a scorpion kick. This is how we get into Brazil. Brazilify. So I'm gonna do one of these kicks here and then a scorpion kick. Good. I swing it out as far as I can and then I'm gonna come up. Now, if the single leg plank was too tough or the other one, just hold right here. If that gets too tough, you can obviously go down and ease. But remember, no pitching a what? Oh, no pitch in a tent, no falling bridge. And don't come up into the turtle back. You're not going to be working those abs. So I hope you enjoyed that little single leg plank with a little capoeira variation.
What do we have next?
We got the fourth move. I'm sweating, guys. I'm paying some dues. It's not Photoshop. Crunch punches. Here we go. So I know you guys have seen a typical crunch, crunch up. And you do a little oblique twist. I know you've seen those. We can make it a little harder. You add a little punch. So this is about getting those obliques with rotation. Now if this was too hard, I could just do this, just a little crunch. Or I could do a little side crunch, little rocking crunch. Now to Brazilify it, you're going to come up, we turn toward the camera. Boom. And whatever leg is in the air, I strike with it. I pull it right in. And I'm going to come back. I'm going to get the heart rate. So I will sit up. Let me throw those punches in. Turn over. Notice how one leg is in the ground and I'm going to strike. So I'll turn a little faster up.
So we do this in capoeira. In jiu jitsu.
We love it. You can come out, knee strike, back kick. A lot of fun stuff you can do. It's gonna get the heart rate up, it's gonna get the arms and shoulders. I guarantee you this is gonna get your abs too. So that's our fourth move. We spiced up little crunch.
That was awesome. Okay, well, you can't do what I just was. I'm guilty. I was watching you for a little bit. That will not get abs. I know that. Those are awesome moves. I love them. And I love it that your whole thing about just having them be quick. It doesn't have to take all day. It's just intense moves. It was awesome.
Thank you.
I love it.
Yeah.
Brett's got a new program coming out. Tell us about it.
20 minute body. It's all 20 minute workouts and 20 minute recipes. Very proud. You can find out all the information@20minutebody.com.
I'll put the link below, too. Put the link below and you can find him on YouTube as well. Brett Hobel.
Yep. Correct all my social media in my name.
I'll put all the information below. Thanks, guys. And thanks, Brett, for having me.
