This "no rest" circuit abs workout starts slow, but builds in intensity with each circuit. You will utilize 2 plank variations, and 2 resistance exercises.
Workout Summary
  • Main Goal
    Build Muscle
  • Workout Type
    Single Muscle Group
  • Training Level
  • Program Duration8 weeks
  • Days Per Week
  • Time Per Workout15-30 minutes
  • Equipment Required
    Cables, 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
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.

Posted on: Tue, 10/01/2013 - 14:29

Wow thank you soo much..
I've used this program and I have lost 35lbs in 9 weeks

Posted on: Thu, 08/29/2013 - 02:39

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.

Posted on: Sun, 08/18/2013 - 03:17

How long do you rest between each set?

Posted on: Sat, 11/02/2013 - 23:34

It says in two different places that you don't rest between the sets.

Amy Lin
Posted on: Thu, 05/30/2013 - 10:23

Nevermind, I see its repeating the same exercises

Amy Lin
Posted on: Thu, 05/30/2013 - 10:20

Should this circuit be repeated? If so, how many times?

Posted on: 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

Posted on: 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 on: Fri, 04/05/2013 - 15:47

now this realy helped me alot

Posted on: 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

dharmendra singh
Posted on: Fri, 01/18/2013 - 12:29


Posted on: Mon, 12/10/2012 - 14:32

can i do this daily??

M&S Team Badge
Posted on: Thu, 01/03/2013 - 15:30

I would do it 2-3 a week max.

Posted on: 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 on: 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 on: Thu, 01/03/2013 - 14:43


you can just add a lower ab targeting excersise to the workout if you want to specifically target that region.

Posted on: 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?


Posted on: Tue, 08/28/2012 - 02:02

How many times should this circuit be performed in a workout?

Posted on: 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.