Module 36: The Ab Workout From Hell
This week I've got an ab workout from hell for you. I dust this off whenever I want to blast my abs for a short period of time. For example, if I've got a beach vacation coming up I'll perform this routine every night for two weeks straight). The result is that my abs get razor sharp in time for vacation and then I can just chill on vacation and let me abs recover while I'm on vacation.
Here's the routine:
#1) Elevated Feet Crunches
#2) Elevated Feet Twisting Crunches
#3) Reach Thrus
#4) Twisting Straight Leg Sit-Ups
#5) Leg Lefts with Straight Legs
#6) Leg Lifts with Bent Legs
#7) Crossover Crunch: Left
#8) Crossover Crunch: Right
#9) Leg Lift & Thrust
#10) Chin Tucks
#11) V-Ups
#12) Cobra Straight Leg Sit-Ups
#13) V-Ups with hands on floor
#14) Scissors
#15) Plank
#2) Elevated Feet Twisting Crunches
#3) Reach Thrus
#4) Twisting Straight Leg Sit-Ups
#5) Leg Lefts with Straight Legs
#6) Leg Lifts with Bent Legs
#7) Crossover Crunch: Left
#8) Crossover Crunch: Right
#9) Leg Lift & Thrust
#10) Chin Tucks
#11) V-Ups
#12) Cobra Straight Leg Sit-Ups
#13) V-Ups with hands on floor
#14) Scissors
#15) Plank
Do the exercises one after the other. Start with 5 reps per exercise. If you can do 5 reps per exercise and complete all the exercises without stopping, then do 10 reps per exercise.
Once you can do 10 reps per exercise without stopping, shoot for 15 reps. If you can do 15 reps per exercise without stopping, then start adding another round. So you'd run through the entire circuit one time, completing 15 reps per exercise, than rest 60 seconds and do it again.
Once you've gotten to the point where you can do 3 total rounds of 15 reps per exercise, your abs will be as good as they're going to get.
Here's a video showing the demonstration of each exercise.
Here's a video showing the demonstration of each exercise.
Matt Marshall, certified personal trainer and founder of Fitness Under Oath
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