Killer Six Pack Workout

Oct 8, 2011 by

Six Pack Abs Workout

 

Today’s workout was focused on all of the abs muscles. I added a great amount of cardio into it and overall this was a very challenging workout. I originally set out to do 5 rounds of this routine, but by the forth round I was done and my body was aching, maybe because I was quite sore from yesterdays ” Surfer Booty Lift Workout “. Next time I am definitely going to push for the full 5 rounds.

I explain all of the exercises in the video, including variations for beginners.

 

If you are having a hard time viewing the video on the site, you can watch it here on YouTube.

Workout explanation

In this routine I used a jump rope, a mat, and my own bodyweight :) .

This workout is a circuit and it is done for time, but always watching the proper form.
Proper form will give you fast and great results. In the past I wasn’t always perfect with my form, but what helped me improve it was placing mirrors in front of me while I work out. This had improved my form a lot.

Set your timer ( I am using Gymboss Max )as a stopwatch and complete the following sequence for 4-5 rounds.

 

  • 1. Side to side jump rope skips – 100 reps
  • 2. Up and down jump rope skips – 100 reps
  • 3. Walking Crab & Side Plank LIfts 6 reps each

Notes: Start at one side of the mat, walk to the other side in crab position. Get into side plank and do 6 side plank lifts. This is one rep.

  • 4. Cross Mountain Climbers – 50 reps
  • 5. Power Jumping Rope Jacks – 50 reps ( this one is really a killer )

Notes: I explain in the video that this exercise is NOT a regular jump rope jack, so watch the video to see how to do it correctly.

  • 6. Myostatic Crunch – 20 reps
Always remember that your nutrition is 80% of your effort, because without good nutrition the workout efforts is just a waste of time.  You can read about my nutritional approach in my post ” My Complete Guide To Nutrition “, this is the plan that I follow.
To find out more about my workouts and how I put them together you can read my post “ About My Workouts “

It took me 31 minutes and 55 seconds to complete 4 rounds, if you can push for 5 do so, but listen to your own body first.

 

Share your scores!

 


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  • Bibi

    Hello,

    Unfortunately, I don’t have such a ball you use during the workout anymore and would like to buy one. Would you tell me the size the ball should have?

    • http://www.lovingfit.com Tatianna

      It depends on your height, how tall are you?

      • Bibi

        about 175 cm … i think this is around 5.7 ft, right?

        • http://www.lovingfit.com Tatianna

          175 is about 5.8.  I am 172 and I’m 5.7.  I use the medium size ball.  I know that up to 5.7 it is recommended to use  55 centimeters.  If you are taller than 5.7 then 65 centimeters will be a better choice for you.  Also if you have a chance to test out the ball, here is how you can see if it’s the right size:  While sitting on the ball, place your feet flat on the floor.  The angle of your legs should be at 90 degrees.

          But don’t worry if you don’t have the ball at the moment, you can always substitute all the exercises.  Like here instead of myostatic crunch, you can do regular crunches, but make sure you stretch your abs before doing a crunch.

          If you ever have any trouble with figuring out how to substitute any exercise, just let me know and I will get back to you right away.  You definitely don’t need all the equipment I am using.

          • Bibi

            Thank you very much!
            I often substitute the equipment.  But I want to buy such a ball anyway and I think that the effect of the (myostatic) crunch is less intense without a ball, right?

          • http://www.lovingfit.com Tatianna

            You are welcome any time,

            Yes it is right. It’s not that it’s less intense, it just the way your muscles work that’s different. Because the ball gives you the ability to really stretch back the muscles before you contract them, this way it gathers more muscle fibers.

            I think the ball is a great investment, you can get a really good quality ball for under 15 dollars. Ohh, make sure you get the ” Anti Burst ” kind, those are much more safe.

            I use is for so many things, I just love that ball. I also used it to rehabilitate my back when I injured it ( not from working out ).

          • Bibi

            Yes, I had a ball when I was younger and used it for lots of things, like sitting on it when I studied and do workouts with it. I have already found a shop near my home where I can buy a good one on the cheap.
            Thank you for your advice!

          • http://www.lovingfit.com Tatianna

            You are always welcome Bibi :)

  • ltwin

    Hello Tatianna,
    just wanted to thank you (again ;) ) for this workout-great one!!!

    • http://www.lovingfit.com Tatianna

      You are welcome, have a wonderful Easter! :)

  • http://delightfultastebuds.com Jos

    I’m looking forward to do this workout sometime this week or maybe on my active rest day tomorrow (already did your Round of Fire Upper body workout this morning!). Question on the power jump rope jack, how do you count the rep? Every time your feet jump apart only or all jumps count as 1 rep?

    And for the crab and side plank lift do 6 sets of 2 crab walk and 6 side plank lifts as one rep per side?? 

    Thanks!

    • http://www.lovingfit.com Tatianna

      Hi Jos, 

      For Power Jump Rope Jacks every time your feet go out and inn counts as one rep.  Crap walk and plank lift it’s every time you do 2 crab walks then the lift per side counts as one rep :)

      • http://delightfultastebuds.com Jos

        So total 6 sets for the crab walk for each side or total?

        • http://www.lovingfit.com Tatianna

          Hey Jos, it’s 6 total all together. :)

  • Swiss_BodyRocker

    Just finished this, great WO. Love the Cross Mountain Climbers (killer) For the PowerJumping Robe Jack, i did regular Jumping  Jack. 
     Have a nice sunday!

    • http://www.lovingfit.com Tatianna

      Hi, thank you for sharing :)

  • erlingtonjames

    Hello Tatianna, going to give this a go tomorrow. I am starting to do planks everyday and seeing results through your workouts. Thank you. 

    • http://www.lovingfit.com Tatianna

      I am so happy to hear that or read it since I am reading he he he :) , let me know how it went tomorrow :)

  • erlingtonjames

    Hiya, well I went for it but I could only do 80 reps Side to side jump rope skips and Up and down rope skips I afraid. But I pushed hard. I realise that one side (abs) is weaker than the other when I was doing the walking crab and side planks. I find its a great cardio abs workout, get my heart racing very good and my abs working hard. Going to do this one again. Thank you.

    • http://www.lovingfit.com Tatianna

      Yes this one is definitely cardio and abs, it is normal for everyone to have one side weaker then the other, for me it’s my left side :)

  • erlingtonjames

    Oh it took me around 35.00 mins to do : D

    • http://www.lovingfit.com Tatianna

      Thank you for sharing :)

  • http://delightfultastebuds.com Jos

    4 rounds is already super challenging and I completed it in 29:47. Next goal is to complete 5 rounds under 30 minutes, if possible :D

    • http://www.lovingfit.com Tatianna

      You’ll do it Jos :)

    • tee_w

      I like watching your videos Jos!

      • http://delightfultastebuds.com Jos

        Thanks! :)

        • tee_w

          I’ve actually tried a few that you have done from random places.

  • Evaleen

    This one looks fun! Might be some time before I get to try it though, but that’s good since I need a lot of practice for the jumping rope. I can’t even do regular jacks yet, the coordination it takes just boggles me. :/

    And I love side planks and crab walks, but I must warn anybody trying them for the first time, to watch their shoulders!!! Cause I’m certain I strained/twisted my right one wrong (this was months ago) while doing these very moves… pinched a nerve that required about two weeks rest to heal up. Oh well, a lesson learned :) quality over speed as always.

    • http://www.lovingfit.com Tatianna

      That is a great tip Evaleen, I am gonna need to include this info into my Proper Form 2 video.  You are very right about the shoulders.

  • marienchenkäfer

    Hi Tatianna,
    I really like the combo of exercises in this workout will definitely try this soon and hopefully remember to post my scores! Right below my flat is a hairdresser, who really does not like me that much as I continue to annoy their clients with stuff like Power Jacks ^^ It’s just too much fun to not do them. You look great in this one, love the outfit aswell!
    Best, Karoline

    • http://www.lovingfit.com Tatianna

      Thank you girlie :)

  • Vivi

    This was a fun WO! I’m really good at jumping rope, so I zoomed right through the first two exercises every round. But boy are those power jacks tough for the cardiovascular system. Plus they make me pee a little. Heehee. Oh well. That’s what happens after giving birth a time or two. Anyway, I completed this WO in 25 minutes. Be well everyone!

  • Kristin

    Oh my gosh! This one was a killer, but it was a fun and awesome workout! It made me think of your Monday Mingle question this week about motivation. I was not motivated this morning to do my workout, but I pushed myself through all 5 rounds anyway. My time was so slow I’m not going to post it, but I’m glad I got this done today and I’d love to see more cardio workouts like this!

  • http://www.lovingfit.com/ Lvette_1

    I completed 2 rounds in 25:16 as my cardio after doing Light As Air.

  • Annebel Wind

    Really.. I just can not take this.. I could do every workout in about the same time as you could Tati.. Take or leave a few minutes.. But now.. This one.. 2 rounds took me 32.26 minutes!? That is not normal.. i do not know what to do anymore.. I will probably do the bubble butt again tomorrow and than take a week of.. See what happens.. But I am really sad at this point..

  • Gerri Lee Schafer

    morning Tati, did this one for a Sunday cardio wo…nothing else, just this…did 4 rounds and used my rope for all of the skipping, took 25:47

  • tee_w

    Hi! Did this workout today! Good cardio! I did two rounds then did “Hot Mess” by Z( since I did one called that by you the other day) then finished up with two more rounds of this! And then cooled down with 5 min of hula hoop! Soooo sweaty now! :)

    I changed the walking crab/side lifts to walking crab/side crunch
    Thanks for a great workout!

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