Free Workouts
ABS-DOmination Crew challenge
welcome to our quarantine fitness family
Hi family, friends & NEW friends! During times like these, isolation can take a toll on us mentally, emotionally and physically. I struggle to stay motivated working out on my own, as I am accustomed to the gym and amenities. I worked out with my one of my besties one day (social distancing of course) and it was so much fun and gave me a sense of normalcy! So then I thought let’s keep doing this virtually so we can hold each other accountable. Thank you guys so much for being part of this judgement-free community. I am here for you guys and will be sure to encourage, push and remind you to work on those abs! Glad everyone is enjoying the workouts and I welcome any feedback to make it more enjoyable for you guys. :) Feel free to share with anyone else you feel can benefit from this time.
*New crew*
If you are new to our group, first off kudos to you for joining! I will become your Abs drill sargeant (hopefully a fun one) daily. There are just a few things I recommend before you join one of our classes:
Step 1. Take a photo of your current abs front and side. We will have 2 winners at the end of this challenge and gift them a free photo session! You must send me a before photo in order to qualify.
Step 2. I recommend reading this article and taking the free quiz to understand your body shape: https://www.bodybuilding.com/fun/becker3.htm
Step 3. (OPTIONAL) Text me at 954.854.4660 to be added to our WhatsApp Group if you would like to be sent reminders 1 hour and 15 minutes before every workout. Here is a video that demonstrates the exercises we will be doing the first 14 days. :) I made this with my phone, nothing fancy to prepare you for the exercises.
https://youtu.be/zkGTDCj0EMI
Step 4. Participate from anywhere via mobile, tablets, desktops and laptops. Don’t worry if you are late for class or have to leave early because since it is virtual you can enter in quietly without disrupting others.
*Existing crew*
Here is the schedule below and I have also included links to previous workout sessions in case you missed and want to do on your own. I know it’s not the same as when you do it live because you can’t control your view, but I record it this way so I can check everyone’s form daily and also give kudos to those who are killing it! Don’t worry if you are late for class or have to leave early because since it is virtual you can enter in quietly without disrupting others. Please keep your mic off (already automatically set-up this way) so that it does not affect the sound quality for others and camera (optional). And if you miss a session - you can watch and do it along with us later! Workouts are 6:30pm-7pm.
click here to workout
REcommended equipment
Items we recommend for our workout sessions: Any type of resistance bands, discs for glutes, abs and upper body. Dumbells and weights - learn How to Make Your Own Fitness Gear at Home. Waist trainers and sauna shapers are encouraged as well.
current schedule
Send an email to vivo@vivianvo.com for current schedule as this is subject to change during pandemic.
Do you see your inspiration below?
Workout videos
ALL ABS - Focused on core upper abdomen and lower abdomen mixing yoga stretching, HIIT and athletic bootcamp style exercises. Monday, Wednesdays & Fridays are focused on Glutes, Legs & Abs. Tuesdays & Thursdays: ALL ABS + Upper Body Days will be targeted at biceps, triceps, shoulders and back.
Videos: Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14 Day 15 Day 16 Day 17 Day 18 Day 19 Day 20 Day 21 Day 23 Day 24 Day 25 Day 26 Day 28 Day 29 Day 30 Day 32 Day 33 Day 34 Day 38 Day 42 Day 43 Day 45 Day 46 Day 47 Day 48 Day 49 Day 50 Day 92 Day 93
SOUND THERAPY - Learn the Ujayi breathing technique aka. Ocean Breath or Breath of Fire. Wake up to a fusion of gentle yoga stretching, channeling chi, sound therapy & inner self-awareness of the body and core. This is good way to increase flexibility, slow down the mind, release toxin and allow muscles to recover.
Videos:
VIXEN WORKOUT - Ladies you do not want to miss this! Certified VIXEN Instructor Nanette and is donating the class for free. Empowered Hip-Hop Dance Class for women. Sweat into that sexy body you desire! All levels welcomed. High Impact Cardio & a great fat burner!
Videos: Basic Moves Confident Baila Conmigo Attention Scream + Shout Nanette - Part 1 Nanette - Part 2 Nanette - Part 3
JOhn’s Recommended supplements
Turbo Boost Your Immune System (Fight Any Virus/Corona) - Boost your immune system with these bad boys.
Nutrition and Health Essentials - For everyday health and recovery whether you have inflammation, chronic pain and areas of weaknesses that develop with age.
healthy food recipes
what to eat to burn that belly fat?
Avocados - Bananas - Yogurt - Berries - Chocolate Skim Milk - Green Tea - Citrus - Whole Grains
Good Carbs:
Vegetables: All of them. It is best to eat a variety of vegetables every day. This includes potatoes & sweet potatoes.
Whole fruits: Apples, bananas, strawberries, etc.
Legumes: Lentils, kidney beans, peas, etc.
Nuts: Almonds, walnuts, hazelnuts, macadamia nuts, peanuts, etc.
Seeds: Chia seeds, pumpkin seeds
Whole grains (not too much as are trying to lower our carb intake): Choose grains that are truly whole, as in pure oats, quinoa, brown rice, etc.
Bad Carbs:
Sugary drinks: Coca cola, Pepsi, Vitaminwater, etc. Sugary drinks are some of the unhealthiest things you can put into your body.
Fruit juices: Unfortunately, fruit juices may have similar metabolic effects as sugar-sweetened beverages.
White bread: These are refined carbohydrates that are low in essential nutrients and bad for metabolic health. This applies to most commercially available breads.
Pastries, cookies and cakes: These tend to be very high in sugar and refinedwheat.
Ice cream: Most types of ice cream are very high in sugar, although there are exceptions.
Candies and chocolates: If you’re going to eat chocolate, choose quality dark chocolate.
French fries and potato chips: Whole potatoes are healthy, but french fries and potato chips are not.
what should you eat based on your blood type?
Here's what D'Adamo recommends for each type:
Type O blood: A high-protein diet heavy on lean meat, poultry, fish, and vegetables, and light on grains, beans, and dairy. D'Adamo also recommends various supplements to help with tummy troubles and other issues he says people with type O tend to have.
Type A blood: A meat-free diet based on fruits and vegetables, beans and legumes, and whole grains -- ideally, organic and fresh, because D'Adamo says people with type A blood have a sensitive immune system.
Type B blood: Avoid corn, wheat, buckwheat, lentils, tomatoes, peanuts, and sesame seeds. Chicken is also problematic, D'Adamo says. He encourages eating green vegetables, eggs, certain meats, and low-fat dairy.
Type AB blood: Foods to focus on include tofu, seafood, dairy, and green vegetables. He says people with type AB blood tend to have low stomach acid. Avoid caffeine, alcohol, and smoked or cured meats.
These are the muscle groups we will be focusing on with this challenge.
The Inner And Outer Abdominals
The abdominal region is composed of internal and external muscles. The external muscles are known as the Rectus Abdominus and the External Obliques. Crunches cause the Rectus Abdominus to flex. Crunching forward, 1/3 of the way up, targets the entire Rectus Abdominus. Once the movement goes past this active zone, your hip flexors come into play. Your obliques are targeted to a greater degree when any twisting action takes place, such as twisting crunches, where you bring your elbow to the opposite knee.
The Real Inner Abdominals
The Transversus Abdominus and Lumbar Multifidus are the inner abdominal muscles. These muscles are rarely discussed, and the most neglected. These muscles lie beneath the Rectus Abdominus and External Obliques. The inner abdominal muscles support posture and control deep breathing during power movements, such as heavy squats. They are responsible for back support. Since they are rarely targeted, they are often weaker. By building a stronger inner abdominal wall, you can limit and relieve back pain, create a tighter midsection, and add explosive power to your training.
The Stomach Vacuum - How To Do It.
Relax, we are not going to pump or vacuum your stomach. The Stomach Vacuum is an isometric contraction (tenses the muscle without moving it) of the Transversus Abdominus. A stronger Transversus Abdominus can create a stronger Valsalva Maneuver (the powerful exhale necessary to contract a muscle during an intense workload). This is one of the best exercises you can perform to shrink your waistline in a very short amount of time. Many can knock 2 to 4 inches off their midsection in as little as 3 weeks with this technique. Also, building this area of the abdominal muscle will help you gain more control over your "abs" and assist you better in explosive lifts. Stomach Vacuums take practice, but they are extremely effective.
To execute the Stomach Vacuum, stand upright and place your hands on your hips, and exhale all the air out of your lungs, completely. Expand your chest, and bring your stomach in as much as possible, and hold. Visualize trying to touch your navel to your backbone. One isometric contraction of "X" seconds is one repetition.
Once mastered, the Stomach Vacuum can be performed in a standing, kneeling, seated, and lying position. Now you will have no excuse to avoid abdominal training if you are stuck in traffic.
As an added bonus, you can use the Stomach Vacuum when doing your regular abdominal work. Focus on pulling in on the Transverse Abdominus. Simply do this by pulling in your stomach as far as you can and flex your groin muscles, as if you are trying to stop the flow of urine.