5Dollar Gym Quick Insane Home Ab Shredder Workout

5DollarGym – Build the body of your dreams in the middle of your living room. The Ab Shredder

In today’s day and age with our hectic schedules, finding time to hit the gym can be challenging. The Ab Shredder was created to develop full body power and stability.

Often times we have families we need to take care of and this prevents us from exercising.

No more excuses, now you can work out in the privacy of your home with your family and get strong together.


Working the abs, chest and shoulders together makes sense. This insane Ab Shredder exercise does it all!

Equally important, this workout was created to develop full body strength and functionality through the entire range of motion

Again when building a program is to consider all of the muscle groups working together.

“Programming is key to improvement” – Ninos I.

In brief, working the kinetic chains in a synergistic manner maximizes muscle spindle activation, while delivering

  • Speed, Coordination, and Agility
  • Strength, Power, and Explosiveness

Instructions for this 5DollarGym Home Ab Shredder Workout

Full Body Ab Shredder with 5DollarGym 
{
Butt-Ups 
Plank Slide Outs 
Plank Pull-Ins 
Weighted Pullover into Sit-Up Thruster
Weighted Pullover into Oblique Sit-Up Thruster
V-Ins with Pause
} 3 - 5 x

Try to Pause for a moment at the Eccentric point of motion during each exercise. In short this will help to deliver the best results.

3 – 5 supersets is optimal, aim for 15 reps per set and work within 50 – 75% RM (rep max)  for maximum speed and power.

Working over 75% with anything less than 10 reps will bulk you up, reducing speed and flexibility. In summary, A good fighter has a balance of all athletic traits.

Instructions:

  • Complete One Superset
  • Rest 1 – 2 Minutes (If you are more advanced, decrease the time between each superset)
  • Repeat this 3 – 5 Times


A superset is a circuit. To sum up, once you finish each exercise in order, that is one superset. 

Other notes:

Generally speaking, remember to warm up with at least 2 non working sets. This means going through the movements with little to no weight at all.

In essence, warming up ensures optimal blood, oxygen and nutrient flow to the muscles at are about to get torn and shredded from exercise.


On the same note,training in this manner has advantages over conventional strength and conditioning

Firstly there is need for investing in costly equipment making the 5DollarGym cost effective

Secondly, supersets are efficient, helping you save time in your weekly schedule. In essence, time is money.

Moreover, One 25 – 45 minute session of supersets in this manner train all five elements of fitness.

  • Cardio
  • Strength
  • Endurance
  • Flexibility
  • Body Composition

Long Term Health Benefits of Practice 

  • Increased Bone Density
  • Neuromuscular efficiency
  • Lymphatic System, Increased Immune System Efficiency
  • Enhanced Beneficiary Hormone Production of the Endocrine System (HGH, Testosterone, Estrogen)
  • Cardiovascular Cardiopulmonary System Efficiency, Lowered Blood Pressure and Heart Rate. Decreased Hypertension
  • Enhanced Soft Tissue Tensile Strength, Muscles, Tendons, Ligaments, Fascia, and Skin. This helps to Improve Flexibility and Range of Motion through the Joints

Coupled with a WholeFoods based Diet and Exercise, Getting a sixpack is a breeze

All in all, stay away from these foods at all costs. In short, these foods are directly linked with the stress response.

  • White Russet, Yellow Potatoes
  • Avoid All Sweets During the Healing Phase
  • Flour
  • White Rice
  • Sugar, High Fructose Corn Syrup, Artificial Sweeteners
  • Refined Starches
  • Avoid Anything Pre Packaged, Most are Carcinogenic
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Let food be your medicine – Hippocrates
  • Eat four to six times a day with meals the size of your fist. Try to get as many fruits and vegetables in as possible. You only need to eat grains and starchy vegetables once per day.
  • When it comes to protein, one serving of lean fish, or chicken per day is ideal. Try to avoid eating animal products in excess. Fats from animal products have been directly linked to arterial wall health.
  • Eat the right fats, A guide on the Endocrine system and healthy fats.
  • Drink 3 liters of filtered water per day
  • Limit alcohol consumption, alcohol destroys muscle
  • Quit Smoking, it’s  a leading cause of inflammation

On the whole, spices give tons of flavor while benefiting the body.
    • Turmeric, Curcumin, and Black Pepper natures science lab in the spice world.
    • Capsaicin is a compound found in peppers and helps the spices mentioned above work better.

Overall developing will power is as important as developing the Body, QiGong guides on Meditation


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Ninos Ibraham

Ninos Ibraham has over 10000 hours of training in QiGong, Yoga, Bodybuilding, Weightlifting, Nutrition, Body Mechanics, The Human Movement System, Eastern Psychology. Ninos Used to weigh in at almost 400lbs over a decade ago. With research into nutrition, human movement science, martial arts and yoga, Ninos had an amazing 200 lb weight loss in 9 months. What makes it more amazing is that Ninos did this without the aide of doctors, personal trainers, surgical procedures, and magic weight loss pills. Ninos has been a plant based vegan athlete 95 % of the time over the last 11 years.

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