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Have you ever tried the Bretman Rock ab workout? It’s deemed to be an effective way to improve core strength and tone the abdominal muscles. However, it needs to be paired with a healthy diet and lifestyle.
Usually, the workout targets the obliques, rectus abdominis and transverse abdominis muscles. These are the primary muscles that make up what's popularly known as the abs.
The Bretman Rock ab workout focuses on doing the exercises by implementing the principles of high intensity interval training, which helps burn excess calories and promote weight loss. Do you want to know more about the Bretman Rock ab workout? Let’s dive in.
Who is Bretman Rock?
Before knowing the Bretman Rock ab workout, we must know about the inspiration behind the name.
Bretman Rock is a social media personality, beauty influencer and content creator. He was born on July 31, 1998, in the Philippines and raised in Hawaii. Rock first gained fame on Vine and later became popular on Instagram, Twitter and YouTube. He's known for his humor, personality and makeup skills, and has collaborated with several major brands in the beauty industry.
Bretman Rock's YouTube channel has over eight million subscribers, and he has over 16 million followers on Instagram. He frequently shares videos about his life, beauty routines and fitness workouts and has won several awards for his social media presence.
Rock is also an advocate for LGBTQ+ rights and frequently uses his platform to raise awareness and support for important causes.
The Bretman Rock ab workout
The social media influencer has a popular catchphrase - Bretman Rock Absolutely Not. However, while it’s a popular catchphrase, you won’t find a particular routine associated with him. Similarly, several exercises and routines have been inspired by the Bretman Rock ab workout.
As mentioned above, the Bretman Rock ab workout puts focus on training and toning the core muscles by using the foundation of high intensity interval training. Here's what an intense full body workout as a part of the Bretman Rock ab workout looks like:
Burpee
Start in a standing position, and drop down to a plank position and do a push-up. Jump your feet back towards your hands, and jump up explosively. Repeat for 30-60 seconds.
Mountain climber
Start in a plank position, and bring one knee towards your chest while keeping the other leg straight. Quickly switch legs, as if you were running in place. Do that for 30-60 seconds.
Jumping lunge
Start in a lunge position with your right foot forward. Jump up explosively, and switch your feet in mid-air so that your left foot is now moving forward. Land in a lunge position, and repeat for 30-60 seconds.
Plank jack
Start in a plank position, and jump your legs out wide and back together, as if you were doing jumping jacks. Do that for 30-60 seconds.
High knee
Stand in placem and quickly bring your knees up towards your chest, alternating the legs as if you were running in place. Do that for 30-60 seconds.
What is the Bretman Rock ab challenge?
There are certain ab challenges that have been inspired by the Bretman Rock ab workout:
Warm-up
Start with a 5-10 minute warm-up, like jogging or jumping jacks, to get your heart rate up and prepare your body for exercise.
Circuit 1
Do each exercise for 30 seconds, and rest for 10 seconds between exercises.
Russian twist
Keep your feet pressed onto the floor, and sit on the floor. Ensure that the knees are bent. Lean back slightly, and twist your torso to the right, touching the left elbow to the ground. Twist back to center, then to the left, touching your right elbow to the ground.
Bicycle crunch
Lie down on your back, and bend your legs from the knees. The thighs and calves should make a 90-degree angle at the knees. Bring your right elbow to your left knee while straightening the right leg; switch sides, and repeat.
Leg lift
Lie on your back, and keep your legs extended but off the floor. Slowly lower your legs down towards the ground, and lift them back up.
Plank jack
Plank jacks are a variation of jumping jacks. To do them, start in a plank position, and jump your feet out wide and back together, as if you were doing jumping jacks.
Circuit 2
Do each exercise for 30 seconds, and rest for ten seconds between exercises.
Mountain climber
Start in a plank position, and bring one knee towards your chest while keeping the other leg straight. Quickly switch legs, as if you were running in place.
V-up
Lie on your back with the arms extended overhead. Lift your legs and torso up towards each other, forming a 'V' shape.
Reverse crunch
Keep your feet flat, and press onto the floor. Keep the knees bent, and lie on your back. Lift your hips up towards your chest, and lower them back down.
Side plank dip
Start in a side plank position with your forearm on the ground and the body in a straight line. Lower your hips down towards the ground, and lift it back up.
Cool-down
End with a 5-10 minute cool-down, like stretching or a slow walk, to lower heart rate and help the body recover.
