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Horribly Awesome Deep Core Training - Anti-Rotational Lactic Acid Nightmare

1,597 views · Published 2 November 2017 · 6:47 · Indexed 23 October 2026

Channel: Nick Nilsson - the Mad Scientist of Muscle · 2017 · Sports

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I'll be right up front with you...2 days after doing this one, you're going to be afraid to sneeze.

And the reason for that is you'll feel like you're going to twist in half if you do.

This workout hits just about every muscle group in your body with a very special focus on the deep, anti-rotational muscles of the core...the obliques and the transverse abdominis.

If you're not familiar with the concept of "anti-rotational" as it applies to abdominal training, it's simple...one of the primary functions of your deep core muscles (those two I mentioned that sit underneath the rectus abdominis "6 pack" muscles) is not necessarily to rotate your trunk (like you would see during a twisting exercise)...it's to PREVENT that rotation.

For this workout, you're going to perform two exercises...one for the upper body and one for the lower body...that force you to engage those deep core muscles to prevent rotation of your torso while you're doing them.

And you're going to do them with no rest...repeatedly...until Lactic Acid literally burns you down to the ground (this Lactic Acid burn is a potent stimulator of Growth Hormone in your body which a key fat-burning hormone).

And yes, this workout sounds horrible...and it is...but it's awesome, too.

Here comes the nightmare...

Repeat the two exercises...cycling through them again...and again...and again...

Go through the same non-stop cycle that you just finished 2-4 more times (3-5 total rounds, in other words). This will absolutely CRUSH your cardiovascular system as it works every single major muscle group in your body as your body is struggling to deal with the flush of Lactic Acid building up literally everywhere.

The deal here is that we're strategically shifting that build-up around so that you can keep going for as long as possible...all while trashing those deep muscles of your core the entire time.

In the demo video, I show going through 5 cycles of the exercises, alternating limbs. I've sped it up to double time for the first round then 5X speed for the next 4.

The nightmare isn't over.

Take 3-5 minutes rest. 

After this first round, you will be struggling to catch your breath for quite awhile after...it's called "oxygen debt." Because you're working at or above your Anaerobic Threshold (the point at which lactic acid starts to build up) the entire time, your body has to play catch-up to get oxygen back into the muscles. That's the debt.

And that's why you need a fairly long rest period here. If you go into the next set too soon, you'll run out of gas FAST.

For the next round, I recommend reducing the number of cycles through. I did 3 on my second round then 1 on my third round. 

If, for example, you did 3 cycles on your FIRST round, drop it to 2 on your second round, then 1 on your third round.

And definitely take the full 3-5 minutes rest in between each one. You'll need it and it'll make the training that much more effective by helping you to recover more (so you can do more reps) than if you take very short rest.

I would suggest doing just three rounds of this. The last round should take everything you've got, grinding out as many reps as you can while the burn courses through your limbs...

...in a good way.

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