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Warm up first – jumping jacks 3 x 30 seconds. Mountain climbers 3 x 30 seconds.

Set a timer for 10 minutes and get as many rounds as possible in! ⏱ 

🔸Full Body Pillow Pass

-10 reps 

🔸Alternating Cross Body Toe Touch 

-10 each side

🔸Russian Twist (elbows touch) 

-20 touches each side

🔸 Globetrotters 

-20 passes each side

📺 if you had to leave a show on in the background, what tv show would it be?? I’ve been leaving on Shark Tank 🦈 if I would have unmuted this all you would have heard was “we’ll do $100k for 10% equity” 😂


#ironstrengthandconditioning #gym #abworkout #fitness #weightloss #bodybuilding #athlete #athletetraining #strengthtraining #10minuteworkout #10minuteabs #athomeabs #athomeabworkout #athomeworkouts #sharktank

Paloff Press

Paloff press

This is an exercise I do once in the blue moon but should do more often. This is a great anti-rotation movement to create stability in the core and shoulders. You can switch up difficulty by using different bands or standing closer & further from the rack. There are multiple ways of doing this exercise but I chose this one today.

Tie up a band to a rack, I usually attach mine about even with my mid stomach area. I then grab the band and interlock my fingers. Stand with feet a little further than shoulder width to create a good base and have a slight bend in the knees. Extend your arms out with a soft bend in the elbows so that you make a “V” shape or triangle with your arms. Next you will simply press the band out and bring it back in. Keep the band in a straight line when its moving back and forth. The main reason we are doing this is because of it being an anti-rotation exercise, so our core really has to work and fire up to keep your torso from coming towards the rack. Try 10 reps on each side for 3 sets then work to tougher bands or more volume.

I hope everyone is having a great day!

-Alex Costa-

Throwback Thursday



Throwback Thursday with my dude Wes, one of my close friends.

This was a couple years ago, probably one of the best shapes I’ve ever been in. I was weighing in around 153-155. This was the biggest and most lean I’ve ever been. Also strongest. There was a lot I was doing to help but one thing that was a main source was my training partner.

Having a training partner is a huge key to success. That or a trainer. Someone who will push you to the next level. If there was one thing I had at that point, it was a solid training partner that would push me to be better in the gym and out.

I currently don’t lift with anyone and sometimes that’s just the way it is. Not a lot of friends like waking up early each morning. So if possible, grab someone that will better you and get to work 💪🏼

Core Workout Challenge

I have a challenge today! Perform this core workout and see how many rounds you can complete in 10 minutes! If you get 5 rounds the first time then come back and try to beat that with 6 rounds next attempt! Hope everyone had a great weekend! I will catch you guys tomorrow with another video.

    -Alex Costa-

5 Minute Ab Workout For Home

Todays video is a complete ab workout you can get done in just 5 MINUTES!! You do not need any equipment either so it can be done at home when you wake up or before bed. I hope you all like the content so far, thanks for the support, I will be back tomorrow with another video! If you want me to make a video over anything just send me an email or message!

         -Alex Costa-


1 Core Exercise You Need To Be Doing!

I want to start you off this week with 1 core exercise you should be implementing into your workouts for maximum strength and stability. This one will rock your world! haha

This exercise is called a long lever pelvic tilt plank, kind of a mouth full. The difference between a normal plank and this one is the elbow positioning. The elbows will come up to about eye level.  As you can see in the image below, a normal plank will have about a 70-90 degree holding position with the elbows. This will mean that with the elbows being practically right underneath of the heavy part of the body, it will be the easiest of the plank positions to hold up. I am not saying a plank is easy because if you have a weak core then you will think otherwise.


Now, with the long lever pelvic tilt plank, (image below) you will see how our elbow positioning will make about a 100-110 degree angle. This will lead to less stability underneath the base of our body in this exercise. Which in turn leads this to a more difficult exercise to perform. This leaves your core shaky and begging for a break because of how tight you have to keep the core. This will also leave the core in a very slight stretched position compared to a normal plank. This is an isometric exercise so usually the muscle will be neither stretched nor relaxed, it falls into the middle.

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This is an exercise that will active all areas of the core. Lower, upper, internal/external obliques, transversus abdominis, rectus abdominis. That is what I really like about this exercise, it hits the WHOLE core area even the lower back.

Try this out for a few weeks! If you only do it once, you won’t want to do it again haha so make yourself stronger and do it for a few weeks. I do about 3-4 sets of 30 second holds. You can do this exercise as many days as you want due to it being an isometric exercise, you won’t really be as sore as if you were to do a normal crunch with a complete eccentric and concentric movement.

I hope everyone is having a great Monday! Have an awesome week and hit me up if you have any questions!

-Alex Costa-

Get Abs With These 3 Training Tips!


Wondering if there is anything you can do to get those abs to pop for the rest of summer?

Don’t worry, I am going to give you 3 tips to help show those abs off before summer is over!

TIP #1) Are abs really made in the kitchen?

I’m sure you’ve heard the old saying “abs are made in the kitchen”? This is true but only to a certain point. First of all, they are not “made” I the kitchen, nutrition and cleaner eating will only help reveal the abs. Let me explain, you may see people that are able to scarf down 3 cheeseburgers and still have abs. Let me say that this could just be genetics or that they have such an incredibly fast metabolism that the moment they start eating, it seems to start burning. With that being said, you can see that some abs can be “made without a kitchen”. Now don’t get this thought in your head that you can eat whatever you want and have abs, a clean diet with less sugar and less bad fat can help reveal those abs quicker than you think.

I have always noticed a better set of abs when my diet and nutrition is in check. I notice when my fat intake is a little lower than normal, I notice better results. Do not cut ALL fats, just get rid of bad fats you have in the diet and drop the number very slightly. Healthy fats play a big role in your health like keeping your heart healthy.  Healthy fat is also a crucial part of every cell in the body. There are more benefits but we can cover that in a different article.

So in conclusion I want to state that tip #1 is if you want to reveal those puppies then the eating has to be clean.

TIP #2) Getting enough abdominal activation

Eating clean will NOT grow abs, it will help reveal them like I explained in tip #1 above. Training in the gym will be how you develop the abs. Training abs can be something that is boring and most of us just want to get done and over with. Like any other exercise and workout, it will take time to develop an area of muscles. With that being said, it is important that we pick out good ab exercises that will make up a good workout. Some of the best ab exercises with the most proven abdominal activation are

  • Crunches (full range of motion. See in tip #3)
  • Weighted crunches
  • Ab wheel
  • Hanging leg raise
  • Cable woodchoppers

Now these are just some of the best exercises based of of some studies I have seen and based off of experience and advice from fitness professionals. The studies were listed on ncbi.nlm.nih.gov links in Jeff Nippard’s abdominal science video on youtube. I have these exercises in the Vault of Gainz section on the website if you don’t know how to perform them. These would be a good spot to start if you are looking for efficient ab exercises!

Pick some out and get to work!


TIP #3) Get a full range of motion and contract the muscle

Tip #2 brings me to this tip right here. This can sometimes be the make or break point on having abs! A muscle will not grow as efficiently if you do not get a stretch in the muscle. I see this mistake so often in the gym but it is confused because it still burns when hitting half reps. I am not saying you can’t do short range of motion exercises but remember, you are reading an article on getting abs so a full stretch and squeeze will benefit you 100% here. Let me explain a little more with an example in this video below.




Thank you for checking out todays article. Please let me know if you have any questions.

1 on 1 online fitness coaching available  – email me at costafitness1@gmail.com

-Alex Costa-