INTENSE FLAT STOMACH + Love Handles Workout \\ Home workout

INTENSE FLAT STOMACH + Love Handles Workout \ Home workout

Welcome to your workout today, we’re going to be focusing on doing a flat stomach and love handles killer You’re gonna love this workout. It’s intense It gets very intense very quickly, but we’re gonna start off nice and slow with some side bends Keep your feet about hip width apart just a little bit wider than hip width apart and Lean from side to side really engage your core. As you do this. I want you to feel good throughout your warm-up You are doing so awesome keeping up with your workouts, I’m happy to see you here. I’m happy You’re here do some body rolls time to get sexy with it Keep that back flat Make a nice big circle with your torso. We’re going to be doing a lot of work on that belly area So we want to make sure it’s nice and warm. I’m gonna waist is ready to move That was good give me some trunk twists just twist from side to side and reach like Grandma. Oh Where’s my cane? Stretch good just tap your foot tuck your abs in Last warm-up move We’re going to do some good mornings with the hyperextension listen to your body on this one Keep your back flat when you lean forward and lean back just a little extra when you stand up You know that stretch you do when you’ve been sitting for a long time That’s the this is the one you stand up and just lean back a little bit Perfect our first move for today is Macarena taps If you’re not able to jump or hop, like I’m doing on the left you the modified version on the right way you are stepping Instead of hopping. Are you ready? Let’s go make a nice big circle with your waist and jump your legs in together Make a nice big circle jump your feet in together when you’re making that circle with your hips, really Toot your booty all the way to the back all the way to the side all the way to the front I want a big old circle Yeah, baby Very good, you don’t have to jump too high as long as your toes clear the floor. It counts And Time Next up we have squat jacks also known as bunny jacks also known as Bugs Bunny jacks If you are ready you can start right now you want to have your knees slightly Bent and you’re just jumping your feet in and out Make sure your core is tight your arms are in an active position and your legs. Just keep moving. That’s your goal If you get tired, you can start to step. Otherwise just push through you can do it. You have 10 seconds to go Keep moving keep moving. You can do it. We are almost at the break. I know that went by really fast It feels like you just started right? Keep going Perfect Next up we have ball shots if you’re unable to jump Do the modified version on the right where you are? Just throwing the ball in the air like a Jeep? If you’re ready, you can start working right from the preview Let’s go pick up that ball from next to your foot and just throw it in the basket Tuck your abs in when you land You want to land with a soft bend in your knee on the front part of your foot? Make sure you have good shoes on as you’re doing this core engaged very good After this you have one more exercise and then you get a break Keep going through that ball and time. That was perfect. That was so good. Next up We are going to do a boxer shuffle This is the same boxer shuffle, you know and love from our warm ups, but now you’re going to add some more energy Pick up the pace a little bit and just go for it. Go ham Because we have nothing after this other than your break before we do round to move that waist move those hips Good, you’re landing on the ball of your foot? Keep that bend in your knee. Keep your arms moving. You’re doing great You showed up for your workout today 99% of people did not show up for their workout today. You are part of the 1% Keep going tuck your abs in You’re doing so well. Yes, go ahead and catch your breath drink some water. I’ll be right back Hi, just a kiss. You’re new here. I’m Cola just like coca-cola and I am married I have a son with my husband now. We live in Texas. I love pizza with no tomato sauce I am a certified personal trainer I am also certified in nutrition and I wanted to personally invite you to check out my website Kabocha fitness calm on there. You can find an All-inclusive all-access pass to all of my workouts and this includes premium 30-minute workouts that are not available on YouTube My eight-week booty program my 21-day belly fat focus program and get this your whole year of workouts planned for you January Through December you never have to think about it ever again you can access all this content directly from my website by logging in or You can download the iPhone app or the Android app and just have everything in one place in your pocket It’s so convenient. Go ahead and check out my website cocoa fitness comp. It’s totally free to try. So give it a shot See if it’s right for you Welcome back grab your mat. We are going to the flow. I told you this work I was going to start off nice and easy and increase in intensity. Well, here you go Are you ready? Do your best that’s all you can do right your best You start off in that full plank position and then raise one arm at a time Suck your abs in your core should be nice and tight Your feet are going to be sliding this is part of the challenge of this exercise Squeeze your abs Raise one arm at a time go at your own pace You’re almost there less than 10 seconds to go. It’s all good. You’re doing good. Just keep going That was so good we are going to do a plank crunch If you’re unable to do a plank crunch you can do the modified version you see on the right where you are on your knees Instead of the full plank. Let’s go Start in a full plank position and bring your knee in and you crunch three times before you put your foot down Switch legs do the same thing Pull your knee to the left middle to the right put it down do the other leg Good you are crunching in all three directions Perfect do the other leg pull it to one side to the middle to the other side. That was so good Okay, if you could do all of that you can do the next move. We are going to do a full plank Because deep breath. Don’t listen to that voice in your head decide how many seconds of this you’re gonna do and then do that amount Ain’t no shame in your game Do your best don’t let your hips sad toward the ceiling Don’t let your hips sag toward the mat. Don’t be discouraged hold this plank. You can do it I believe Hope this plank is all you have to do you have five seconds to go. You got this. You’re almost there And yes You didn’t give me a plank with a twist whose idea was this who programmed? This workout. Are you ready? Again, it’s better though. It’s an elbow plank. So let’s go just twist from side to side This is better than the first thing we did which was the plank with arm raise Keep those feet together. They will slip but that’s okay. It doesn’t mean you’re doing anything wrong. That’s just part of the exercise Tuck your abs in Bring your hips low to each side Try to keep your elbow underneath your shoulder five seconds to go We have one more movement and this workout is complete. Give me some plank jacks You may want to get rid of your mat for this one because you don’t want to slip while you’re doing these jacks Are you ready? It’s your movement and we cool down Let’s do it Your full plank position just jump your feet in and out Tuck your abs in Don’t listen to that voice in your head Listen to the voice from the future telling you that you are awesome. You’re about to be snatched jump out in out in Bring your hips as low to the floor as you can manage Good keep those arms firm on the floor Slight bend in your elbow time you did it you you did it you worked out today you survived I’m a survivor. I’m not gonna give up. I’m now gonna stop who knows that song if you know that song comment comment below When you are done laughing at me I want you to slowly roll up take your time There is no rush here. You have done the hard work now. It’s time to just relish the feeling of being That girl that woman that person that does your workouts roll your shoulders Stretch out the back of your thighs. You just want to go into a lunge a deep stretch Hold it hold it. You should feel this in the back of your thigh Switch your legs Go as deep into the stretch as it feels good to your body, you can even hold the floor to really get in there Really stretch out the back of your thighs. This is an area that gets very tight from sitting And you did a lot of movements today using that muscle Finally and when she put a slight bend in your knee give yourself a big hug today I just want to let you know that your effort is always making progress your effort is always moving you forward even if you don’t feel like you’re doing a lot you’re doing something and Something is better than nothing. So be proud of that because I’m proud of you. Thank you so much for working out with me today Subscribe to my youtube channel if you haven’t done so already and I’ll see you in my next recover da. I apologize So my UK viewers, that was inappropriate Mmm, I’ll see you my next workout video


  1. Kola killing it with the consistency she like “I ain’t playing with y’all in 2020!!“ 😩😍😂🏋🏽‍♀️

  2. I am following your exercise everyday I wanna lose weight and reduce my belly fat.. So tired but I love it!

  3. The following comment is what I posted on a video of yours (1st one ever) that caught my attention in my feed. I am adding it here because that video is an old one w/a chance that you may not see it…"I'd first like to say, thank you for your video. However,  what you said @6:28-712 is not entirely truth. I was naturally flat in my belly however, years of stress caused me to gain wait in my midsection that made me look as if I were 7 months pregnant. Speaking of "pregnant". No disrespect however, it is deceitful for your before pictures to be shown w/o indicating that that is "pregnancy belly" (which is obvious from the stretch marks and the toddler vs time). It is a known factor that that belly will most likely reduce, especially with breast feeding. I believe I heard you say that you are a trainer now therefore, what I would like to see more with trainers is regimens for those with cortisol fat and those who have adrenal fatigue because, I have been advised not to workout because the stress will make the condition worse. So, then what does folks like me do? Also, trainers should learn about CANDIDA (yeast fungus initiated and maintained by sugar and starches) and offer solutions (meal plans, workouts, and minerals), that will counter act this effect. THE MAJORITY OF "OBESE", LARGE BELLIES, AND DIABETICS ARE SUFFERING FROM THIS FUNGUS. Sure, I can study and implement what I have learned regarding my situation however, with busy worrisome lives, of adrenal fatigued people like myself would gladly pay a reasonable fee for someone to burden some of that load, and just help us reach our healthy fitness goal. I'm just sayin. And by the way, I want that white crop top that says "NOPE", that you are wearing at the beginning of this video. There; if you want to know the progressive business direction that you can go for 2020…there it is".

  4. Hi I'm only 11 yrs old weighing 230 pounds this is my mom's account and I want to lose at least 50 pounds I been trying too long but not getting any results. But now I've came across you're channel today I subscribed turned post notifications on and everything and even did 3 workout videos in my room.i really think you're gonna help me with my goal so can you please make videos that can suite me and others asswell? I really don't want to spend the rest of my life feeling horrible soo there's no time like the present I thought that I would start being healthy and making more good decisions. I think you're tips like dosn't matter how long you can do a plank and as long as you work out for even 5 minuets. I find that you're pep talks actually help me carry on and have the powered to not take a break. All I want to say is i love you very much you're probably gonna make such a big impact on my life😄😄😄😄😄😊😊☺☺☺😀😀☺😄😄☺😁😁☺😃😃💖💕💗💘💟💝💞❤💙💗💖💚💛💜💓💕💖💘💝💗💟💗💟💘💞💞💘💞💘❤❤❤❤❤❤❤💕💕💕💕💕💕💖💖💖💖💖💖💖💖💖💖💕💕💖💕

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