Name: Playbook - Nathan Tsuji - The half Kilo Set #500abs
Uploaded: 2022-12-30T10:06:19.730Z
Duration: 9 min
Description: The half Kilo Set #500abs

I started creating this set after I broke my back to increase my core stability. After a few months, I had it figured out and I did it everyday during my elite gymnastics career. Since the reps of the full kilo set are really high, this is the half kilo set. Still It’s not easy and the reps are high, but if you can do this set properly, which means not letting your abs relax at the bottom of each rep, you’ll have a rock solid core!

The first part of the Kilo set is the pyramid of baby crunches. Don’t let the baby crunch name fool ya, your abs will be burning by the time you get through this!

Keep your belly button pushing down through your spine to the floor. Legs straight, toes pointed ;) feel each crunch initiating by pressing your belly button down harder to the floor. Remember to keep tour core engaged the entire time, don’t let it relax at the bottom! Make sure not to pull your head!

Lie flat baby crunches

Keep your belly button pushing down through your spine to the floor. Knees bent, feel each crunch initiating by pressing your belly button down harder to the floor. It’s important to never let your core relax. At the bottom of each rep keep engaging!!! Make sure not to pull your head!

Bent knee baby crunches

Keep your belly button pushing down through your spine to the floor. Knees bent roughly 90 degrees, feet off the floor. Your femur should be straight up and down. The further your knees are away from your hips the harder it will be. Feel each crunch initiating by pressing your belly button down harder to the floor. It’s important to never let your core relax. At the bottom of each rep keep engaging!!! Make sure not to pull your head!

Elevated bent knee baby crunches

Keep your belly button pushing down through your spine to the floor. Knees straight, (toes pointed please), and feel each crunch initiating by pressing your belly button down harder to the floor. It’s important to never let your core relax. At the bottom of each rep keep engaging!!! Make sure not to pull your head!

Elevated straight leg baby crunches

Each rep starts and ends in a hollow hold. Your feet should never touch the ground, and you’re shoulders only touch the ground at the top of the candlestick. Make sure you’re breathing as 30 reps of this one can really burn!

Hollow to candlesticks!

Keep your belly button pushing down through your spine to the floor. Legs straight, toes pointed ;) feel each crunch initiating by pressing your belly button down harder to the floor. Make sure not to pull your head!

Baby crunch pyramid! #kiloset

Do your best to keep your legs in the ground and not let them rise up. Your hands are behind your head but take care not to crank/pull on your neck. The crunch should initiate from your obliques (side abs). Do not let your abs rest at the bottom keep them engaged for the duration of your set! and as always, point your toes!

Side crunches (right)

Side crunches (left)

Side crunches

Side hollow ups will help burn out the obliques!

If you’re having trouble getting into the position, start in a regular hollow hold and try to roll into it. Stay engaged the entire time, and do your best to keep the burn in your obliques, not your main 8 pack!

Side hollow ups (right)

Keep your glutes tight!!! Lift from your side and back, your abs should be getting a well deserved rest during this exercise!

Side arch ups (right)

Side hollow ups (left)

Side arch ups (left)

Side hollow/arch ups

These two exercises are meant to be done in succession with no rest, but if you need to you can rest before the flutters but get back on it ASAP!

The hollow hold is a quintessential gymnastics position. Shoulders and legs off the ground, push your belly button down through your spine to the floor. Extend your arms and toes as far from your center as possible! Shaking is ok don’t worry about it :) you’re getting stronger!!!
If you need to make it easier you can put your hands at your sides!

Hollow hold

The hollow hold is a quintessential gymnastics position. Shoulders and legs off the ground, push your belly button down through your spine to the floor. Extend your arms and toes as far from your center as possible! Shaking is ok don’t worry about it :) you’re getting stronger!!!
If you need to make it easier you can put your hands at your sides!
Now that you’re in that position, flex yourself feet and push your heels away and flutter! Make sure to keep those feet off the ground!

Flexed feet leg kicks

Hollow hold + kicks

This exercise is one of my favorites! Keep your core and glutes engaged as tight as possible, and twist your hips side to side. Just barely tapping your hip to the ground or just above. It’s imperative that you keep your hips flat and that you push down through your shoulders/elbows the whole time! 
Also… oxygen is important so remember to breathe!

Plank twists

The half Kilo Set #500abs

Emily

The Kilo Set #1000abs

These exercises have been really fun to do. It was nice that you talked us through the exercise. In this way it was easy to follow. ⭐️⭐️⭐️⭐️⭐️. I notice that I’m getting fitter by the day and due to the daily fitness I do not crave anymore for “unhealthy” food.

Michel

It was amazing.  😃
After your Instagram post about setting the intention to improve at something this week I decided to work on my mobility and balance 🐻(in sport part of my life) So this exercises is rather useful, funny!

Anastasia

Quick leg workout!

This is seriously a nice set of shoulder exercises.

Nick Lucki

The shoulder workout is great to do after the 30 day and 14 day 2022 challenge (wenn you are a beginner). I feel I get stronger day by day and you get a good metabolism kick wenn you’re finished. Weight loss is also going good as well. ⭐️⭐️⭐️⭐️⭐️

This will be my “go to” routine for shoulder work. (along with the shoulder exercises in the physical therapy section). Nice burn! I will be doing these exercises wrong if I just looked at pictures from another source, but your precise instructions really is a game changer.

Shoulder burner!!!

Did not feel like I would be able to last for the intermediate one so I did the beginner one again and just added an additional set to it.

Matthew W Jones

I feel super out of shape lol but that’s just cause I haven’t done any exercise in awhile excited to stick with it and see how far I make it on this journey. 🥰

Beginner picnic table workout!

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The avalanche!!! (Core)

The avalanche!!! (Arms)

Loving the morning challenge, although trying to complete them with a needy French bulldog puppy is slightly more of a challenge 😅

Jessica Vitney

I discovered muscles which I didn’t knew I had before. You really do not need a gym anymore with these exercises!

The 12 days of Christmas!!! (Or any holiday you choose)

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It was good until the 100 twists. If I Don’t stop a little bit at 80 I die. Thanks for this routine

The half Kilo Set #500abs

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