Workout Summary
Workout Description
We all know that abs are made in the kitchen, right? While that's true, it's not the complete story.
Ever seen pictures of experienced bodybuilders who have thick, rope-like abs that can be seen at 15% bodyfat or more? These athletes are certainly not "ripped." They have an advanced level of muscular development that allows the abdominal muscles to "pop" despite the extra weight they are carrying.
This intense abs workout is designed to help you build thicker abs; abs that can be seen more easily with a higher bodyfat percentage. This process certainly can't be accomplished in a manner of weeks, but if you work your abs with a greater degree of intensity over time, you will start to see noticeable improvements.
Be warned, this is not as easy workout.
10 Minute Intense Abs Workout
This workout will be performed as a circuit. There is no structured rest in between exercises. It's ok to rest a bit to catch your breath, but try to limit rest as much as possible. Get your bearings and keep going.
You will be working from the ground up, starting on the floor and finishing with hanging knee raises. Use straps if you have to for this exercise. Don't let a poor grip stop you from hammering your abdominals.
Keep performing this circuit for 10 minutes. Do as much as you can. If you want to use this abs workout multiple times per week, it is recommended that you perform it every other day. This will give you 48 hours of recovery time between sessions.
Workout Notes
- Sit up, stand up: Lay on the floor is a conventional sit ups position. Sit up slightly, then quickly rock back to the floor. From this position rock back forward and explode up to a standing positioning.
- Weighted sit ups: Can be performed with a dumbbell on your chest, or with a 10, 25, or 45 pound plate.
- Goblet squats: Might seem out of place in an abs workout, but you will find that your abs workout very hard during this exercise.
| Intense Abs Workout | ||
|---|---|---|
| 10 Minute Circuit | ||
| Exercise | Sets | Reps |
| Weighted Sit Ups | 1 | 10 |
| Sit Up, Stand Up | 1 | 5 |
| Hanging Knee Raises (Knees to Elbows) | 1 | 10 |
| Goblet Squat | 1 | 10 |
| Barbell or Ab Wheel Roll Outs | 1 | 10 |
| Plank | 1 | 30 seconds |
Comments (31)
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Posted Thu, 08/30/2012 - 19:37
Would you recommend this for women?
Posted Thu, 08/30/2012 - 21:34
Absolutely.
Posted Sun, 09/02/2012 - 16:31
Defo be using this fella,I've hit a brick wall in the gym,I work continental shifts 2days 2 nights,then 4 off,I'm struggling to get a decent routine goin,can u help,want to build muscle but my main goal is to lose body fat,cheers fella:)
Posted Sun, 09/09/2012 - 02:16
okay, my stomach is pretty strong, so if after I complete the circuit would it be okay to throw in a couple sets of exercises for v lines/obliques?
Posted Sun, 09/09/2012 - 10:49
If you can't do the hanging knew raises is there a good substitute for that?.
Posted Mon, 12/10/2012 - 01:44
reverse sit ups are an excellent substitute
Posted Sun, 09/09/2012 - 10:50
I mean I can do it , I.jpeg don't have a bar
Posted Fri, 09/21/2012 - 11:51
Hey Reagan,
You might try the knee raise on a decline bench. http://www.muscleandstrength.com/exercises/decline-bench-knee-raise.html
Posted Sun, 10/28/2012 - 16:30
is there an alternative for rollouts?
Posted Thu, 11/01/2012 - 18:38
Try cable crunches.
Posted Mon, 11/12/2012 - 10:09
I'm not sure if I understood this "sit up, stand up" exercise. I do a slightly sit up and then I stand up?
Posted Sun, 12/16/2012 - 22:22
I need a little help I am 20 years old six feet three inches and 230 lbs I am athletically built but my stomach isn't defined or chiseled what can I start out with
Posted Sun, 12/30/2012 - 21:23
is there any alternate exercise for sit up, stand up
Posted Tue, 01/01/2013 - 17:52
If you don't have a partner how do you do the sit up, stand up?
Posted Thu, 01/03/2013 - 18:55
I went from 2 pack to 6 pack in 2 weeks but I did it 4 times a week. get ripped!!!!!!!
Posted Mon, 01/21/2013 - 23:34
So this really is enough to build abs? I'm just under 6 foot and about 165 pounds and I alot more body fat then I'd like to have but I'm still pretty thin. This could really help me to build abs?
Posted Tue, 02/05/2013 - 04:22
dont do sit up stand ups. i average out 200 crunches a day 3-5 days a week just doing weighted decline crunches,regular decline crunches and twists. do 4 sets of 25 weighted with about 2-3 min rest in between then do 2 sets of 25 regular decline and 2 sets of 25 twists. or you can just do 4 sets of 25 regular decline and forget the twists if you hate doing twists. this takes like 15-20min to do and its VERY effective!
Posted Wed, 02/06/2013 - 15:21
Hello sir
I was to much thin and my weight was 56KG, so i gain weight to 70KG and build some muscles. Now i just want to get abs, So, which workouts should i perform to only burn fat too see the abs?
Waiting for your kind reply.
Regards
Posted Fri, 02/15/2013 - 01:13
just do weighted decline crunches. really squeeze your abs together when you come up and at least average 100 a day. dont cheat yourself.
Posted Fri, 03/08/2013 - 05:26
How do I arrange this workout with other workouts? I'm going for the ex hardgainer workout so when should I do this one? on off days or right after I finished my workout?
Posted Fri, 03/08/2013 - 18:27
Either would work, though you'd probably want to include abs on the off days.
Posted Thu, 03/14/2013 - 10:48
what would happen if you did this but had a "beer bell" would you still loose weight and get abs or woud it be useless without fat loss
Posted Thu, 03/14/2013 - 12:16
This would help to work your abdominal muscles, but fat-loss is dependent on your diet. Here is a helpful guide:
http://www.muscleandstrength.com/expert-guides/fat-loss
Posted Mon, 03/18/2013 - 15:11
Would you say this is better to do than abs ripper x??
Posted Tue, 04/02/2013 - 15:11
Am going to start on this routine what's the best time to take the supplements
Posted Tue, 04/02/2013 - 15:12
Am going to start this routine when's the best Time to take the supplements
Posted Sat, 04/06/2013 - 11:23
If your doing the right exercises you won't need to take supplements.
Posted Mon, 04/08/2013 - 03:11
Can you do this workout twice, because my routine calls for 20 mins of abs?
Posted Wed, 04/17/2013 - 14:54
Hi I'm just posting for some "good" advice I weight 16 stone 8 pound and having trained for a while I've just started training again what's the best way to loose fat and gain muscle at the minute I've been just doing weights and sit ups on a healthy diet of protein and some carbs 2 times a week I'm loosing weight but not gaining muscle as quick as the weights going I've been doin 100 sit ups a day 200 reps of 15 kg on peks a day 100 bench of 15 kg 150 reps on shoulders and back a day can any1 help??
Posted Wed, 04/24/2013 - 19:14
Hi there! I need your help please. I am 5'8" tall and i have a thinned body. I want to take some exercise that fit to my body to build strong muscles and abs. We have small gym set in our building but i don't know how to use them and to start a prproperly. Please help me, i want to gain strong body and muscles. Thanks, and God bless.
Posted Wed, 05/01/2013 - 16:39
Do you only do this routine/circuit once or as many times as you can in a 10-minute period?
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