TheLoneRider
a seeker in search of Easter Eggs
fitness

ABS Fitness Challenge Series
ABS Fitness Challenge

abs Saturday ABS Yoga Classes

This is open to the public and not limited to participants of ABS Fitness Challenge

Days: every Saturday beginning Jan 15 to Apr 16, 2022 (3 months)
Times: 1:00 pm - 2:30 pm (90 minutes)
Location Google Map: Nawa Saraan Hotel, Chiang Mai, Thailand
Fee: Baht 250/pax
Note: bring your mat, come on time

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.




ABS Fitness Challenge Jan 16 - Apr 17, 2022

ABS Fitness Challenge

(still open for joiners)

Location Google Map: 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
  1. 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.
    Bangkok Bank QR code
  2. 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.
  3. Weekly picture submission - pictures should be submitted by 12 noon Sundays. Pictures should cover face to hips with the abs flexed and contracted


PARTICIPANTS

(click on the pictures)

Class Picture Jan 22 class: Kris, Kris & Phu Khao
Jan 22 class: Gigit, Praew, Kris, & Phu Khao

--- Gigit (TheLoneRider)
YOGA by Gigit Yoga by Gigit | Learn English Learn English | Travel like a Nomad Nomad Travel Buddy | Donation Bank Donation Bank for TheLoneRider



Leave a comment?

ABS Workout videos:

  1. THENX
  2. Calisthenic Movement
  3. Saturno Movement

Abs Tips:

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