It is a faith based 33 day total body challenge. It's supposed to be 33 minutes a day for 33 days. The videos are each about 7-8 minutes so I'm not sure how the whole 33 minutes comes about, unless they expect you to repeat the 4 videos they have each day, which is not the way to train.
The first video is the intro and warm up--it ends kind of abruptly. There is a strength workout and cardio workout, but since today is trunk and core day, I included the ribbed abs workout below as well. In each video, you perform a series of exercises for 33 seconds each and then repeat the circuit once. Each video ends with a 33 second challenge as well. Only the first video has a warm up, so if you continue with the series on another day, you can repeat that one or do your own.
A couple of form cues for the abs work: On the reverse curl, if you feel your back arching as you lower your feet, modify either by doing one leg at a time, or keeping your feet more elevated--as soon as you feel your back starting to arch, that's where you stop your legs.
When you have your hands behind your head, keep your elbows back behind your ears, especially when doing the double crunches--do not bring your elbows to your knees--lead with your chest. This will protect your neck.
When doing planks, keep your butt down--his could be lower. You could also be on your hands instead of your forearms.
On that challenge--faster is not better! That guy going fast was snapping his knees way too much. Form always trumps speed. If you lose form while doing something too fast, the risks outweigh the benefits.
Also, do not repeat this tomorrow! As I've said over and over again, your abs are muscles, they need that day of rest to recover too.
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