15 Min Quick Ab Circuit for Shredded 6 Pack Abs w/ Gerardo Gabriel

M&S Team
Written By: M&S Team
June 15th, 2018
Updated: March 30th, 2021
Categories: Articles Training
Tags: Video
In this video, Men's Physique Pro & Nutrex athlete Gerardo Gabriel takes us through his quick 15 min ab circuit that helped him build his shredded 6 pack.

In this video, we asked team Nutrex athlete Gerardo Gabriel to shed some light on how he built and maintains his shredded 6 pack.

So, he shared his 15 minute ab circuit workout with us.

This is the same circuit he used to build his 6 pack for the Orlando Europa.

Give it a shot for yourself and shape up your midsection!

Gerardo Gabriel’s 15 Min Ab Circuit

Exercise Sets Reps
1. Decline Crunch 4 30 Secs
2. Cable Crunch 4 30 Secs
3. Hanging Leg Raise 4 30 Secs
4. Medicine Ball Twists 4 30 Secs

*Perform all one right after another then take a 1:30-2 Min break in between rounds. Perform 4 rounds.

The first exercise you’ll do in the circuit is the decline crunch. The key to this exercise is keeping your back straight and chest out. Too many people sacrifice form on this exercise to get in more reps. But, you end up not targeting your abdominals when you do so – and even put strain on your low back.

The second exercise in this circuit is the cable crunch. Instead of performing these with a rope, Gerardo likes to do these with a V-bar. This is a great exercise to keep constant tension on the abdominals.

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Third in the circuit is the hanging leg raise. When performing these, Gerardo likes to add an extra little crunch at the top of the movement by bending the legs slightly. You can perform them this way or by keeping your legs straight.

The final exercise in this quick ab circuit is the medicine ball twist. When doing this exercise, don’t bounce the ball. Just let it touch, pick it up, and move it to the next side.

Give this circuit a try and let us know how you like it in the comments section below!

Mario farah
Posted on: Mon, 11/19/2018 - 03:10

How many time should i make this circuit in one week?

M&S Team Badge
Posted on: Mon, 11/19/2018 - 09:14

Hi Mario,

Start off with 3xs per week and increase the frequency as it gets easier.

Hope this helps!

Posted on: Sun, 11/18/2018 - 13:30

I train 6 days a week, how many times a week do you recommend I preform this? Thanks Lee

M&S Team Badge
Posted on: Mon, 11/19/2018 - 09:14

Hi Lee,

I'd suggest starting out with 3xs per week and increasing frequency as it gets easier.

Hope this helps!