Workout Summary
- Main GoalBuild Muscle
- Workout TypeSingle Muscle Group
- Training LevelIntermediate
- Program Duration8 weeks
- Days Per Week2
- Time Per Workout15-30 minutes
- Equipment RequiredCables, Other
- Target Gender Male & Female
- Workout PDF Download Workout
Workout Description
Perform the following abs workout circuit 2 to 3 times per week. Do not rest in between any of the exercises. For cable crunches and weighted situps, start with a moderate weight. Increase the resistance over time as your conditioning improves.
This abs workout will help to build up your overall abs size, but also your core conditioning and stability.
Abs Workout | ||
---|---|---|
Circuit | ||
Exercise | Reps | Static Hold |
Weighted Sit Up | 5 | |
Plank | 10 Seconds | |
Cable Crunch | 5 | |
Side Plank (Left Hand Down) | 10 Seconds | |
Weighted Sit Up | 10 | |
Plank | 20 Seconds | |
Cable Crunch | 10 | |
Side Plank (Right Hand Down) | 20 Seconds | |
Weighted Sit Up | 15 | |
Plank | 30 Seconds | |
Cable Crunch | 15 | |
Side Plank (Left Hand Down) | 30 Seconds | |
Weighted Sit Up | 20 | |
Plank | 40 Seconds | |
Cable Crunch | 20 | |
Side Plank (Right Hand Down) | 40 Seconds | |
Weighted Sit Up | 25 | |
Plank | 50 Seconds | |
Cable Crunch | 25 | |
Side Plank (Left Hand Down) | 50 Seconds | |
Weighted Sit Up | AMAP | |
Plank | 60 Seconds | |
Cable Crunch | AMAP | |
Side Plank (Right Hand Down) | 60 Seconds |
AMAP = As much as possible.
On side planks, alternate your starting hand each workout.
19 Comments
Wow thank you soo much..
I've used this program and I have lost 35lbs in 9 weeks
should I do my cardio before or after working out? I like to do my fat burn after strength training usually 12 to 15 min. on the elliptical or bike.
Thanks
How long do you rest between each set?
It says in two different places that you don't rest between the sets.
Nevermind, I see its repeating the same exercises
Should this circuit be repeated? If so, how many times?
if i do this workout on mon,wens, & friday for say about 2months and maintain a good diet will it give me a 6pack, btw im fairly skinny and only have like 9-10% body fat so yeah plz reply i got to know
Will this get me a six pack I'm fairly skinny s
So I doubt I have to do any cardio so if I follow this workout for maybe 2month and do this workout Mon, wens, and fri and maintain a good diet will it get me abs please someone reply thank you and goodnight
now this realy helped me alot
can we use these ab workouts in the 20mins core strength exercises of 6 Day Weight/Cardio Cutting Workout
good
can i do this daily??
I would do it 2-3 a week max.
I have substituted an exercise for the cable crunch to make this suitable for the home. If you assume the press-up position and bring your right knee to your left elbow, back, then left knee to right elbow and back. It works your obliques reasonably well but isn't a very intense workout, so I would recommend a reasonably high number of reps. This makes the workout suitable for anywhere, without the need for equipment.
shouldn't there be an exercise to target lower abs such as leg raises or the "v-up" i know crunches target all 8 abs but why have 2 versions of crunches?
Anthony,
you can just add a lower ab targeting excersise to the workout if you want to specifically target that region.
Is there a substitute for the cable crunch, because I workout at home and can't do the cable crunch?
Thanks
How many times should this circuit be performed in a workout?
I love this circuit gets every muscle in the core all 8 and the obliques... Has that good burn to it and I like that it's nonstop.