The Ab Shredder Throne Workout & Water Technique To Help You Drop Body Fat (Ab Thursday)

Written By: Todd Kuslikis
April 18, 2013

Hi again!

I have another ab challenge workout for you. I hope you have been consistently doing the other ab workouts. Remember that if you follow these workouts 3X each week and incorporate the advice underneath the workouts you will see your abs popping out as you have never seen them before. And heck, it’s almost beach season so let’s get cranking! 😉

For today’s workout, we will be using two chairs or thrones. Place the chairs so they are facing each other with enough room for you to be in between. The workout will take 5 minutes to complete. If you want to go through it 2 or even 3 times, that’s totally up to you stud muffin.

The Ab Shredder Throne Workout

I call this workout, “The Ab Shredder Throne Workout” because you will be using a chair (or 2 chairs to be precise) for the workout. The main exercise will be ab bicycles while you are pressing up from the chairs. You will be doing this exercise for 20 seconds in between all the other exercises. This will be your “rest”. Its not actually a rest as you will see. Its actually extremely challenging but lets trick ourselves into thinking that its a rest so we can work out harder. 😉

Whats The Workout Look Like Todd?

Exercise 1: Bicycle on Chairs – 20 seconds

Exercise 2: Extended Sits Ups w/ Leg Lifts – 40 seconds

Exercise 3: Bicycle on Chairs – 20 seconds

Exercise 4: Leg Kicks Over Chair – 40 seconds

Exercise 5: Bicycle on Chairs – 20 seconds

Knee health score 3

Exercise 6: Crunches – 40 seconds

Exercise 7: Bicycle on Chairs – 20 seconds

Exercise 8: V-Ups – 40 seconds

Exercise 9: Bicycle on Chairs – 20 seconds

Exercise 10: Flutter Kicks – 40 seconds

–Repeat 2 or 3 times in order to reach full fatigue–

Do You Struggle With Losing Fat? Incorporate This Fat-Loss Water Technique…

If you have struggled with losing those last 5-10lbs (or need to lose more than that) I have a technique that will help you. You may not realize it but water can be your best friend in your fat loss journey. There are two main reasons…

1. Fill up on water before meals so you eat less (seriously, this is more effective than you think)

The single reason that you (or I) have a body fat higher than we want is because we have consumed too many calories. Our stomach tells us that we are hungry and our brain tells us to grab some grub. However, even after we have consumed enough food we often look for that feeling of being “full”. It may be subconscious or innate desire of “complete satisfaction”. I’m not sure but if you have ever found yourself reaching for more and more potato chips and hummus (yep, this is my downfall and admittedly did this a few days ago) than you know what I am talking about. Potato chips fill you up fast. When I start eating potato chips I feel like I am a man on a mission. My only goal is to fill up my tank as high as I can possibly get it. A little preventative action can go along way to eliminate this problem and still give you a feeling of fullness.

*Todd’s Tip For Feeling Full Without The Calories:  Drink one 12 oz glass of filtered water before every snack and two 12 oz glasses of filtered water before every meal. Drink it within 5 minutes of eating and you will eat quite a bit less and still have a feeling of fullness. I have been experimenting with this technique lately and have been shocked at how full I will feel after only small portions of food.

How Much Water Should I Be Drinking Every Day?

Most articles online state that you should drink 8-12 glasses of water every day. My research has shown me to advocate for this approach: “Take your body weight in lbs and multiple it by 0.6. Then drink that amount of water in ounces every day.” For most people if you use the technique described above of drinking the prescribed amounts before every snack and meal than you’ll be right on track.

2. Water Is Needed For Proper Muscle Function Which Burns Fat

Nutrition consultant and author Chris Aceto explains: “The consensus in the bodybuilding community is that high water storage within muscles acts as an anabolic factor. This allows the muscles to maintain a positive nitrogen balance, which directly impacts muscle growth.”

We have seen from past research that more muscle increases resting metabolic rate which burns fat. So drinking water will enhance your ability to burn fat.

*Please Remember!

Whenever you are changing a lifestyle habit you never want to try to change more than 1 or 2 things at a time. We are creatures of habit and will fall back into our old habits if we try to incorporate too many lifestyle changes at once. Practice something for at least 21 days straight and a habit will begin to form. Only after this initial 21 day period is over should you think about adding something new to the mix.



Show/Hide Comments (9 comments)
  1. paco

    the video doesn’t show the last exercices (from exercice 6)

  2. Ben C.

    Hi Todd,
    Great tips! Here is one I’d like to throw out there. For determining how hydrated you are. I learned this in the Army and it’s never failed me. Check the color of your urine. Clear= hydrated , yellowish- is ok, dark yellow/ Orange= drink water ASAP. With that said vitamins and energy drinks will make urine darker. As will some other things…so just look and learn about yourself.
    Keep up all the great work.

    • Todd Kuslikis

      Hi Ben,

      Excellent tip! Yes, some vitamins can make the urine darker. If its a good one however your body will absorb most of the vitamins and not leach into your urine.

      Thanks for the insight!


  3. mike

    Hi Todd,
    Your approach and your exercise methods are excellent. One take it account that you experimented with them on yourself first. That means a young men with wery well developed physics and a very flexible body. Me with much less flexibility and strength can only imitate what you show , but that is evident. One have to follow the gurus.

    About nutrition, it is but a slippery subject. Every man is different. For example you are a water drinker, even during exercise. Me never ever drink during forceful activities, even marathon. So, to me to drink as much water as you advise is simply impossible. What is good for somebody can be much less beneficial to somebody else. Better to avoid mixing nutrition and exercise forms.

    • Todd Kuslikis

      Hi Mike,

      Thanks for the comment. I appreciate your thoughts and can certainly respect them. How did you come to the conclusion that you should not drink water during exercise? I am curious to hear your thoughts.


  4. Elaine

    Todd, Love the way you do your workouts so anyone who wants to can follos along without starting and stopping your exercisses on the internet. Thanks for doing the exercises for the whole time and than going to the next or stopping for the rest when its time.
    I have tried to get your book and download video for free but they keep telling me I have already registered I did not recieve it and was wondering if you could e mail it to me? I like how you do your exercises and help people lose weight. I am trying to lose weight and need all the help I can get.Your exercises are helping me stay focoused.and Thanks for your exercises you send on my e mail they help very much.
    Your follower,

    • Todd Kuslikis

      Hi Elaine! So nice to meet you and glad you like the workouts. Thanks so much for the feedback!

      Email me and I can send you the program. Its digital so nothing will be mailed


  5. AVI


    • Todd Kuslikis

      Awesome AVI! Yes, that is definitely a challenging exercise. 🙂

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