ABS Fitness Challenge Series
ABS Fitness Challenge Series
Saturday ABS Classes
Saturday ABS Classes
The ABS program is over, but Saturday classes continue with a different focus every week. For the latest, please go to this link instead:
Apr 16 Class
Class will be a mix of the full core muscles - front, side and back. HIIT, various Pranayama and Meditation are interspersed.
Apr 9 Class
Class will be a mix of the full core muscles - front, side and back. HIIT, various Pranayama and Meditation are interspersed.
Apr 2 Class
It rained hard and only Johannes could make it (his first time)
- Class Sequence
- stretching
- Wim Hof (3 rounds with breath-hold modifications) - 1st round, hold on exhale and inhale / 2nd round, mandukasana on the exhale hold, tri-bandha on the inhale hold / 3rd round, mandukasana on the exhale hold, tri-bandha on the inhale hold, exhale, inhale with 9 bandhas and keep breathing for 1 min
- Surya Namaskar A & B (1 round each)
- high plank / shadow boxing / Bhastrika (1 min)
- Russian Twist / high knee taps / Kapalabhati (1 min)
- leg raises / butt kicks / nadi shodan (1 min)
- crunches / jumping Jacks / ujjayi (1:15 min)
- side plank (left and right) / fast foot shuffle / shitali-lions breath (1:15 min)
- superman / mountain climbers / Wim Hof (1:15 min)
- Meditation - Anapana (observing breath)
- Savasana with body scanning
Mar 26 Class
Since no one showed up, I was free to do my own sequence spontaneously. Instead of ABS asanas, I did dynamic tension (isometric holds) for arms and legs + HIIT + Pranayam + Meditation.
Mar 19 Class
- Class Sequence
- stretching
- Wim Hof (3 rounds with breath-hold modifications) - last inhale 30-sec hold with mula bandha, exhale 30-sec hold with Mandukasana, inhale 30-sec hold with mula bandha, exhale 30-sec hold with 9 bandhas, inhale 30-sec hold and release
- Surya Namaskar A & B (1 round each)
- High Plank / shadow boxing / Bhastrika
- Russian Twist / knee taps / Kapalabhati
- Walking elbow plank / butt kicks / Ujjayi
- Bicycle / butt kicks / Anuloma viloma
- Leg raises / jumping jack / Ujjayi anuloma
- Boat (Navasana) / fast foot / Ujjayi viloma
- Mat dragging / mountain climbers / Surya Bhedan
- Leg flutters / surya burpees / Chandra Bhedan
- Lolasana / knee taps / Sitkari-Lion's breath
- Meditation - vipassana (body scanning)
- Savasana
Mar 12 Class
Asanas will be focused on the lumbar area (lower back) for a 360° fortification. The last asana will be a point-of-failure hold. 9 bandhas on kumbhakas (energy locks on breath-holds) will be done on bahya kumbhaka (empty lungs)
Mar 5 Class
Asanas will revert back to the side ABS (obliques, intercoastals) but the last asana will be a Point of Failure Addhitthana hold.
Feb 26 Class
In the ABS section of the class, I will introduce the Point of Failure Addhitthana holds. We hold an ABS pose for as long as we can...until we can't...we release on our own time. The objective is to break the repeating cycle of the mind and reset it where it can observe pain, discomfort and even suffering, while remaining calm and equanimous. When you master this, only a few things in life can hurt you. The Wim Hof breathing + HIIT + meditation will remain.
Feb 19 Class
The ABS asanas will focus on the side muscles (obliques, intercostals - Russian twist, bicycle, static/dynamic side plank, lying down oblique crunch), interspersed with HIIT (high intensity interval training - shadow boxing, knee taps, butt kicks, jumping jacks, fast foot shuffle, switching mountain climbers), followed by Wim Hof breathing. Meditation comes at the end to close the practice.
Feb 12 Class
The ABS asanas will focus on the front muscles (abdominus rectus, solar plexus, transversus abdominis - walking low plank, suspended knee lift, parallel tuck, leg raises, crunches, hip raises, boat pose, high plank, Russian twist, seated in&out), interspersed with HIIT (high intensity interval training - shadow boxing, knee taps, butt kicks, jumping jacks, fast foot shuffle, switching mountain climbers), followed by Wim Hof breathing. Meditation comes at the end to close the practice.
Feb 5 Class
The ABS asanas will focus on the back muscles and the obliques (locust front lift, locust twist, weighted half forward bends, weighted side bends, reverse table top, Russian twist, trap/rhomboid activation), interspersed with HIIT (high intensity interval training - shadow boxing, knee taps, butt kicks, jumping jacks, fast foot shuffle, switching mountain climbers), followed by Wim Hof breathing. Meditation comes at the end to close the practice.
Jan 29 Class
The ABS asanas will focus on the obliques and the intercostals this time (isometric/dynamic side planks, weighted side bends, Russian twist), interspersed with HIIT (high intensity interval training - shadow boxing, knee taps, butt kicks, jumping jacks, fast foot shuffle, switching mountain climbers), followed by Wim Hof breathing. Anapana Meditation comes at the end to close the practice.
Jan 22 Class
The ABS asanas will focus on the front abs (abdominus rectus, solar plexus, transversus abdominis - leg raises, crunches, hip raises, boat pose, high plank, Russian twist, seated in&out) but this time, interspersed with HIIT movement, followed by Wim Hof breathing. Chakra Mantra Chanting comes at the end to close the practice.
Jan 15 Class
Class dynamics will consist of sun salutations, pranamyama (Wim Hof, Bhastrika, Kapalabhati, Ujjayi), and standing energy meditation conducted by Shen Shuiying. After yoga class, she will also conduct a free acupuncture talk/demo/hands-on. She is also a qualified Chinese Medicine practitioner.
Jan 16 - Apr 16, 2022
ABS Fitness Challenge
Location 
: Chiang Mai, Thailand
What is ABS Fitness Challenge?
ABS Fitness Challenge is a 3-month long abs challenge beginning Jan 16, ending April 17, 2022. Participants engage in their own abs program (workout videos below) and submit pictures weekly to show progress. After 3 months, the 'before' and 'after' shots are compared and they can see how much improvement has been made.
You can have a pot belly and join. You are NOT competing with anyone else but your own 'before' picture.
Prize
The prize is how you look and how confident you feel about how you look - your body is your trophy - no polling, no voting, no followers, no social media. This is your personal journey.
Saturday yoga-based ABS Class
To complement the ABS Fitness Challenge program, I will be conducting a 90-min yoga-based abs class every Saturday at 1pm. This builds a community of like-minded people who are working on the same goal. Separate payment of Baht 250/session. Attendance is optional. This is open to the public.
Will I Have a 6-pack After 3 Months?
NO! Not unless you are already ripped to begin with. It takes about 6 months to 1 year to develop a 6-pack with dedicated practice and diet.
However, presumably, after 3 months, you are already established in your routine and can continue on your own. At this point, you should have already developed healthy habits, developed a strong core foundation, and have developed a strong mental resolve to commit to your program. You should already be halfway to a 6-pack.
TO JOIN
- Fee - Baht 500/pax, payable by QR code. This is a one-time fee that covers the entire 3 months. This amount does not include yoga abs classes - the classes are paid separately at Baht 250/session. You can still join at any time within the 3-month period (but the fee remains the same).
- Profile pic + Short bio (include country) - submit a picture with a clear face and a short bio (about 100 words), to my private Messenger account.
- Weekly picture submission - pictures should be submitted by 12 noon Saturdays. Pictures should show face to hips with the abs flexed and contracted
PARTICIPANTS
(click on the pictures)
JAN
16
16
JAN
23
23
Class Picture (01/22)
Jan 22 class: Gigit, Praew, Kris, & Phu Khao
JAN
29
29
Class Picture (01/29)
Jan 29 class: Gigit, Phu Khao, Arek, Kris, Praew and Arti
FEB
05
05
Class Sequence / Pictures (02/05)
- Class Sequence
- stretching (30 mins)
- Wim Hof (1 round with breath-holds)
- Surya Namaskar A & B (1 round each)
- Routine - 1 round consisting of ABS asana (1 min), Cardio (1 min) and Wim Hof breathing (1 min, no breath-hold)
a) low plank hold / shadow boxing / Wim Hof breathing
b) low plank walk / knee taps / Wim Hof breathing
c) superman front / butt kicks / Wim Hof breathing
d) superman side / jumping jack / Wim Hof breathing
e) superman back / fast foot-shuffle / Wim Hof breathing
f) reverse high plank / switching mountain climbers / Wim Hof breathing
g) half forward bend raises / knee taps / Wim Hof breathing
h) bicycle / butt kicks / Wim Hof breathing
i) Russian twist / jumping jacks / Wim Hof breathing - meditation - emptiness
- savasana
Gigit & Kris doing Mandukasana
High Knee-Taps for cardio development
Kris doing Rows with trapezius and rhomboid contraction
FEB
12
12
Class Sequence / Pictures (02/12)
- Class Sequence
- stretching (45 mins)
- Wim Hof (3 rounds with breath-holds)
- Surya Namaskar A & B (1 round each)
- Routine - 1 set consisting of ABS asana (1 min), Cardio (1 min) and Wim Hof breathing (1 min, no breath-hold)
a) high plank hold / shadow boxing / Wim Hof breathing
b) low plank walk / knee taps / Wim Hof breathing
c) Russian twist / butt kicks / Wim Hof breathing
d) bicycle / jumping jack / Wim Hof breathing
e) leg raises / fast foot-shuffle / Wim Hof breathing
f) crunch / switching mountain climbers / Wim Hof breathing
g) suspended knee lifts (from chair) / knee taps / Wim Hof breathing
h) lolasana (from chair) / butt kicks / Wim Hof breathing - meditation - anapana
Gigit & Kris doing wall-supported handstand
suspended knee-tuck on chairs
FEB
19
19
Class Sequence / Pictures (02/19)
- Class Sequence
- stretching (30 mins)
- Wim Hof (3 rounds with breath-holds)
- Surya Namaskar A & B (1 round each)
- Routine - 1 set consisting of ABS asana (1 min), Cardio (1 min) and Wim Hof breathing (1 min, no breath-hold)
a) high plank hold / shadow boxing / Wim Hof breathing
b) Jane Fonda bs / knee taps / Wim Hof breathing
c) Russian twist / butt kicks / Wim Hof breathing
d) left side plank on elbow / jumping jack / Wim Hof breathing
e) right side plank on elbow / fast foot-shuffle / Wim Hof breathing
f) lying down side crunches L / switching mountain climbers / Wim Hof breathing
g) lying down side crunches R / knee taps / Wim Hof breathing
h) side plank dips R / butt kicks / Wim Hof breathing
i) side plank dips L / jumping jack / Wim Hof breathing
h) reverse high plank / fast foot / Wim Hof breathing - meditation - anapana
- savasana
group shot: Amphika, Praew, Kris, Jason, Gigit
FEB
26
26
Class Sequence / Pictures (02/26)
- Class Sequence
- stretching (30 mins)
- Wim Hof (3 rounds with breath-hold modifications, using terra band and engaging all 9 bandhas)
- Surya Namaskar A & B (1 round each)
- High Plank - point-of-failure hold. No other asana was done because this hold took over 20 minutes
- meditation - anapana
- savasana
Kris reaching the 20min-40sec hold on the High Plank
MAR
05
05
Class Sequence / Pictures (03/05)
- Class Sequence
- stretching
- Wim Hof (3 rounds with breath-hold modifications, using terra band and engaging all 9 bandhas) + Bhastrika + Kapalabhati
- Surya Namaskar A & B (1 round each) + seated twist
- High Plank / shadow boxing / Wim Hof
- Russian Twist / knee taps / Wim Hof
- Bicycle / butt kicks / Wim Hof
- Side dips R+L / jumping jack / Wim Hof
- Side crunches R+L / fast foot / Wim Hof
- Side plank hold R+L (10 mins) / mountain climbers / Wim Hof
- Meditation - forgiveness
Kris, myself and Tom
MAR
12
12
Class Sequence / Pictures (03/12)
- Class Sequence
- stretching
- Wim Hof (3 rounds with last inhale hold no-bandhas, exhale, inhale, exhale hold bandhas, using terra band and engaging all 9 bandhas) + Bhastrika + Kapalabhati
- Surya Namaskar A & B (1 round each) + seated twist
- Bicycle / shadow boxing, limbering / Wim Hof
- Russian twist / surya burpee / Wim Hof
- Superman weighted / high knee taps / Wim Hof
- Crucifix weighted / butt kicks / Wim Hof
- Locust weighted / jumping jack / Wim Hof
- Half forward bend, crucifix weighted / fast foot / Wim Hof
- Side plank crunch L R / mountain climbers / Wim Hof
- Reverse plank Failure hold / surya burpee / Wim Hof
- Meditation
weighted back, side and front bends for spinal mobility
MAR
19
19
Class Sequence / Pictures (03/19)
- Class Sequence
- stretching
- Wim Hof (3 rounds with breath-hold modifications) - last inhale 30-sec hold with mula bandha, exhale 30-sec hold with Mandukasana, inhale 30-sec hold with mula bandha, exhale 30-sec hold with 9 bandhas, inhale 30-sec hold and release
- Surya Namaskar A & B (1 round each)
- High Plank / shadow boxing / Bhastrika
- Russian Twist / knee taps / Kapalabhati
- Walking elbow plank / butt kicks / Ujjayi
- Bicycle / butt kicks / Anuloma viloma
- Leg raises / jumping jack / Ujjayi anuloma
- Boat (Navasana) / fast foot / Ujjayi viloma
- Mat dragging / mountain climbers / Surya Bhedan
- Leg flutters / surya burpees / Chandra Bhedan
- Lolasana / knee taps / Sitkari-Lion's breath
- Meditation - vipassana (body scanning)
- Savasana
ABS-flexing with Kris and Kevin
post-class chillout at a neighborhood eatery
MAR
26
26
Class Sequence / Pictures (03/26)
Since no one showed up, I was free to do my own sequence spontaneously. Instead of ABS asanas, I did dynamic tension (isometric holds) for arms and legs.- Class Sequence
- stretching
- Wim Hof (3 rounds with breath-hold modifications) - last inhale 30-sec hold with mula bandha, exhale 30-sec hold with Mandukasana, inhale 30-sec hold with tri-bandha, exhale 30-sec hold with 9 bandhas, inhale 30-sec hold and release
- Surya Namaskar A & B (1 round each)
- palms strongly pressed together by chest with bent elbows (for pecs) / shadow boxing / Bhastrika
- interlaced fingers strongly pulling away from each other w/ bent elbows (for pecs, traps & deltoids)/ knee taps / Kapalabhati
- palms strongly pressed together by LEFT waist with bent elbows, left pushing up, right pushing down (for pecs, biceps, triceps) / butt kicks / Ujjayi
- palms strongly pressed together by RIGHT waist with bent elbows, right pushing up, left pushing down (for pecs, biceps, triceps) / butt kicks / Anuloma viloma
- bent legs pushing OUT, knees pointed up, straight arms on the OUTSIDE of the legs pushing IN / jumping jack / Ujjayi anuloma
- bent legs pushing IN, knees pointed up, straight arms on the INSIDE of the legs pushing OUT / fast foot / Ujjayi viloma
- ROWS using terra band / mountain climbers / Surya Bhedan
- Meditation - vipassana (body scanning)
- Savasana
ABS-flexing by the yoga board with Kris
APR
02
02
Class Sequence / Pictures (04/02)
It rained hard and only Johannes could make it (his first time)- Class Sequence
- stretching
- Wim Hof (3 rounds with breath-hold modifications) - 1st round, hold on exhale and inhale / 2nd round, mandukasana on the exhale hold, tri-bandha on the inhale hold / 3rd round, mandukasana on the exhale hold, tri-bandha on the inhale hold, exhale, inhale with 9 bandhas and keep breathing for 1 min
- Surya Namaskar A & B (1 round each)
- high plank / shadow boxing / Bhastrika (1 min)
- Russian Twist / high knee taps / Kapalabhati (1 min)
- leg raises / butt kicks / nadi shodan (1 min)
- crunches / jumping Jacks / ujjayi (1:15 min)
- side plank (left and right) / fast foot shuffle / shitali-lions breath (1:15 min)
- superman / mountain climbers / Wim Hof (1:15 min)
- Meditation - Anapana (observing breath)
- Savasana with body scanning
Navasana with JohannesAPR
09
09
Class Sequence / Pictures (04/09)
I thought about 6 people would show up, but no one did. By myself, I felt free to do Dynamic Tension using the Terra Band + Pranayama + Meditation. It was good to exercise these muscles not normally accessed.
-
Class Sequence
- stretching
- Wim Hof (3 rounds with breath-hold modifications) - 1st round, hold on exhale and inhale / 2nd round, mandukasana on the exhale hold, tri-bandha on the inhale hold / 3rd round, mandukasana on the exhale hold, tri-bandha on the inhale hold, exhale, inhale with 9 bandhas and keep breathing for 1 min
- Dynamic Tension using the Terra Band + Pistol Squats
xxxxxxxx
APR
16
16
Class Sequence / Pictures (04/16)
I thought about 6 people would show up, but no one did. By myself, I felt free to do Dynamic Tension using the Terra Band + Pranayama + Meditation. It was good to exercise these muscles not normally accessed.
-
Class Sequence
- stretching
- Wim Hof (3 rounds with breath-hold modifications) - 1st round, hold on exhale and inhale / 2nd round, mandukasana on the exhale hold, tri-bandha on the inhale hold / 3rd round, mandukasana on the exhale hold, tri-bandha on the inhale hold, exhale, inhale with 9 bandhas and keep breathing for 1 min
- Dynamic Tension using the Terra Band + Pistol Squats
Tom, Praew and me
ABS-flexing withTom
FINALS
Before and After (Jan 16 - Apr 16, 2022)
Kris: Jan 16, 2022
Kris: Apr 16, 2022
Kris blogs:
- 2023: A Year in Review Dec 31, 2023
- Kris Visits Siquijor Mar 17 - Apr 15, 2023
- 2022: A Year in Review Dec 31, 2022
- Peoplescape Mar 31, 2022
- Pizza Nite with Kevin, Jamie and Kris Mar 10, 2022
- Pizza Nite with Kris, Simona and Mary Feb 15, 2022
- ABS Fitness Challenge Jan 16 - Apr 16, 2022
- Welcoming the New Year Jan 31, 2022
Gigit: Jan 16, 2022
Gigit: Apr 16, 2022
Ending Thoughts
It's been 3 months of challenging 90-minute ABS-Yoga per week - a journey if you will, of taking yourself to that uncomfortable realm where the body and mind begin to complain and find clever ways of 'stopping the torment'. It's a test to see how much one can find balance and equanimity while going through an increasingly difficult task. At the end of it, you strengthen your resolve, the mind and body are fortified, confidence is enhanced and a 'feel good' sense of accomplishment prevails.
To all those who participated in the ABS Fitness Challenge or just attended the Saturday ABS classes, I hope it was as enriching for you as it has been for me.
...until the next challenge!
--- Gigit (TheLoneRider)
YOGA by Gigit 
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ABS Workout videos:
THENX
Calisthenic Movement
Saturno Movement
ABS Benchmarks:
- Beginner: standards like crunch, leg raise, V-sit, bicycle (when you can do more reps or hold longer, it's time to level up)
- Intermediate: lolasana, L-sit (leveling up)
- Advanced: manna (very few people on the planet can do this)
ABS Tips:
- drink lots of water (with pinch of salt and juice of 1 lime) instead of soda or fruit juice
- avoid fatty foods, deep-fried dishes, or food with visible fat (pork chops)
- decrease your food consumption but eat healthier
- you can't do it just by doing mega-crunches. you need to diet and do lots of cardio.
- to measure your progress, you can do a fixed number of abdominal reps/week and increase the number every week. by the end of the program, you should be able to do 600 reps/session - a combination of side-bends, crunches, leg-raises, sit-ups, etc.
- ideally, you should only use body weight 'coz you want your waist slim and lean...not wide and bulky
- high rep/low load is ideal until you feel the burn...and then continue until you feel fire!
- best to take the photo shot with a uni-directional yellow light pointing down...it highlights shadows
Next story:
Fitness in Cebu
(Oct 3 - Dec 4, 2022) Starting a new life in Cebu made me more disciplined and organized. That also meant being more regular with my practice...daily practice...more »»
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