The Ultimate 9 Minute Ab Challenge Workout (Mad Monday)

Written By: Todd Kuslikis
April 01, 2013


Happy Monday everyone! So it is the day after Easter and boy did I over eat. As you probably know I am a little of an extremist. I am an “all or nothing” kind of guy. Normally, I stay FAR away from processed foods, sugar, dairy, gluten, etc. Yet on Easter day to celebrate the Resurrection I went all out. I had cookies and breads and ton of other foods that add inches to my waist.

So how do we counter act this over-indulgence?

Two methods… exercise and detoxification.

The above Mad Monday Ab Challenge Workout can be used as a tool to strengthen and tighten our core. It only takes 9 minutes to do and is very effective.

1. What is the Ultimate 9 Minute Ab Challenge Workout?

This Mad Monday workout incorporates several different ab exercises in a unique sequence. We will again be using our interval timer.

Set 1 –
Hollow Body Leg Lifts: 30 seconds
Leg Bouncers: 30 seconds
–Rest 30 seconds–

Set 2 –
V Ups: 30 seconds
Leg Bouncers: 30 seconds
–Rest 30 seconds–

Set 3 –
On Arm Plank On Right Side: 30 seconds
Leg Bouncers: 30 seconds
–Rest 30 seconds–

Set 4 –
One Arm Plank On Left Side: 30 seconds
Leg Bouncers: 30 seconds
–Rest 30 seconds–

Set 5 –
Extended Push Ups: 30 seconds
Leg Bouncers: 30 seconds
–Rest 30 seconds–

Knee health score 3

Set 6 –
Apple Pickers: 30 seconds
Leg Bouncers: 30 seconds
–Rest 30 seconds–

You will see in the above outline of the workout that Leg Bouncers will be an exercise that you will go back to again and again. It will not seem too difficult until you piggy back it on some of the other exercises. You will seriously feel the burn!

I hope you enjoy the Mad Monday workout!

So now that you have the workout down… how do you lose that extra fat around your mid-section?

2. Detoxification for Fat Loss – How To Do It?

As mentioned above, yesterday I totally gorged myself on foods that are well known to bloat you out. How do you fight against the effects of these actions?


My wife and I are going on a 10 Day Detoxification that is designed by our natural doctor named Dr. denBoer to clean out the toxins that have accumulated over the winter months as well as lose body fat (which naturally does build up in the cold winter).

There are two components: elimination off food and supplementation. The first is to slowly eliminate foods from your diet throughout the 10 days. Here’s what you should eliminate. Obviously once you have eliminated a certain item… keep it eliminated throughout the entire detox:
Day 1: Refined sugars (cakes, cookies, candies, pastries, etc.), Caffeinated drinks (sodas, coffee, black tea), Artificial colorings, flavorings and sweeteners, Beef and pork
Day 2: Dairy products (you CAN do free range eggs)
Day 3: Gluten (wheat, rye, barley, spelt, kamut and corn)
Day 4: Peanuts and all other nuts
Days 5-10: Continue to eliminate all the above. Your diet will be vegetables, fruits, seeds, legumes, non-gluten grains and eggs. Consume a minimum of three servings each day from EACH of the following groups:
Group 1: Cruciferous vegetables (broccoli, cauliflower, kale, cabbage, brussel sprouts, chard)
Group 2: Raw greens (red, green and other lettuce, romaine, spinach, endive)
Group 3: Fresh apples and pears (whole or freshly juiced).

We are also supplementing the detox with 2-3 scoops of UltraClear Plus which helps eliminate toxins. If you stick to only apples and pears, limit your grain intake and make sure to eliminate each of the foods groups on the specific days you are well on your way to an amazing detox for fat loss and overall vitality.

The combination of the Ultimate 9 Minute Ab Challenge and the 10 Day Detox for Fat Loss will have your mid section lookin sexy for beach season!


Show/Hide Comments (3 comments)
  1. keithy

    I have to admit, when I first saw the Leg Bouncer exercise, I did think it had a “feminine air” about it. However, after doing the whole workout, I can vouch that it is very tough – but satisfying at the same time. Thanks for the workout.

  2. John

    Hey Todd, I went out myself, eating pasta and going to yogurt mountain. Program looks good. I will give a go. I have eliminated most everything on the list except caffeine and beef. How venison meat? I guess protein powder is out too. I do have some sunwarrior raw plant based powder. Can I use that? If not I will order some of the ultra clear. Is their a website that gives you the ingredients for this product? Thanks, and keep me update on your detox.

    • Todd Kuslikis

      Never heard of yogurt mountain John. Venison and sunwarrior should be fine. Although the UltraClear is not a protein powder but a detox mix. Here’s a list of ingredients: . Keep me posted as well! 🙂

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