Workout Summary
Main Goal:
Build Muscle
Workout Type:
Single Muscle Group
Training Level:
Intermediate
Days Per Week:
2
Equipment Required:
Cables, Other
Target Gender:
Male & Female
Author:
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.
Comments (13)
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Posted Thu, 08/09/2012 - 12:29
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.
Posted Tue, 08/28/2012 - 02:02
How many times should this circuit be performed in a workout?
Posted Tue, 09/11/2012 - 07:48
Is there a substitute for the cable crunch, because I workout at home and can't do the cable crunch?
Thanks
Posted Sun, 09/16/2012 - 20:56
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?
Posted Thu, 01/03/2013 - 14:43
Anthony,
you can just add a lower ab targeting excersise to the workout if you want to specifically target that region.
Posted Wed, 10/31/2012 - 12:11
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.
Posted Mon, 12/10/2012 - 14:32
can i do this daily??
Posted Thu, 01/03/2013 - 15:30
I would do it 2-3 a week max.
Posted Fri, 01/18/2013 - 12:29
good
Posted Sun, 02/17/2013 - 23:25
can we use these ab workouts in the 20mins core strength exercises of 6 Day Weight/Cardio Cutting Workout
Posted Fri, 04/05/2013 - 15:47
now this realy helped me alot
Posted Tue, 04/09/2013 - 11:27
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
Posted Tue, 04/09/2013 - 21:26
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
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