Show Your Abs Workout

Oct 4, 2011 by

Six Pack Abs Workout

 

Today’s workout left my abs extremely sore, and it’s very rare I get my abs sore, so get ready for this one! This workout also incorporates great cardio which uses full body movements ( and cardio is a must if you want your abs to show ).

Today the workout is broken down into 3 parts and it’s only 20 minutes long.  The first 2 parts are interval training ( but you won’t be having any breaks between the interval, so get ready it will be tough ).  The 3rd part is done as a countdown, you will have 10 minutes to complete 3 exercises with as many rounds as possible.

In the first 2 parts you will not have any time to write down your reps, so try to remember an average amount of reps you were doing ( if you can ).

I am also going over all of the exercises in the video including variations for beginners.  All of my workouts use dynamic movements so if you commit your self with healthy eating and 4-5 days of training you will be in great shape very fast, it is just a matter on how hard you are pushing.

 

A reminder:  If you want results faster, don’t eat at night ( 4 to 5 hours before sleep ).  This is one of my favorite tips for getting in shape, it never fails!  I included this tip in my post ” My List Of Top Weight Loss Tips “.

Now on to today’s workout!

 

 

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

Workout explanation

For this workout I was using my 8lbs medicine ball ( I’ve used a medicine ball in my training for many years and I am It never fails to provide me with great resistance.  I wrote a post about why I love a Medicine Ball so much. ).  If you are a beginner, you will not be needing a medicine ball, you can just use your own bodyweight.

 

Part one

Set your timer ( I am using Gymboss Max ) for 2 intervals, both for 25 seconds and the total of 6 rounds.  You will be doing 2 exercises back to back with no breaks, you will go through both exercises 6 times.

  •  1. Stretching Reptile Extensions
  • 2. High Knees

 

Part 2 

Your timer Gymboss Max stays the same, with two intervals of 25 seconds. You will again do 2 exercises back to back.

  •  1. Squat & Jump Up with a medicine ball
  •  2. Pike press

 

Part 3

Set your timer for one interval of 10 minutes.  You will be doing 3 exercises, and the goal is to complete as many rounds as possible in the 10 minutes.  Try not to take any breaks here, I kept the reps low, this way you will not hit failure and will be able to just keep going.

 

  • 1. Low Jack ( with hands behind the head ) – 10 reps
  •  2. Tuck Jumps – 5 reps
  •  3. Side Plank Push-up on a medicine ball – 5 reps each side ( this one is a killer )

 

My scores

For the first 2 exercises I averaged between 8 to 6 stretching reptile extensions, 45 – 50 high knees.

The second part I averaged 14 -12 squat jumps and 14 – 11 pike presses.

The 3rd part I finished with 5 full rounds, 10 low jacks and 5 tuck jumps.

 

Share your scores!

 

 


Related Posts

Tags

Share This

  • http://www.facebook.com/people/Francisca-Nwoke/100002459303967 Francisca Nwoke

    Definitely thursday’s workout!! Thanks Tatiana!:-)

    • http://www.lovingfit.com Tatianna

      You’re welcome Francisca :)

  • Laura Dias de Almeida

    Hi Tatianna,
    I did this routine yesterday and really enjoyed it; I like the short intervals: you can really power through, telling yourself, once it hurts, that you’re nearly there already! I just about managed to finish part 3, albeit by making the push-ups easier…^_^

    • http://www.lovingfit.com Tatianna

      Hi Laura, 

      I will be doing a themed week this week :) .  It will be ” fat loss and six pack abs week”.  Today we are shooting a workout where I will combine moderate skipping in between the intensity intervals ( the short intervals :) , you are definitely going to like it! 

  • http://www.facebook.com/people/Francisca-Nwoke/100002459303967 Francisca Nwoke

    Mentally and physically hard.  I was exhausted during and afterwards took a walk because I was so tired.  I don’t know how you did it without crying.

    • http://www.lovingfit.com Tatianna

      Ohh, I remember this one.  It was tough, I picked new exercises for extra challenge.  You have to always make sure you practice the exercises before you do them so you don’t over tax your body.  You should always be able to do at least 6 reps without feeling pain, if it hurts, you have to modify.

      • http://www.facebook.com/people/Francisca-Nwoke/100002459303967 Francisca Nwoke

        Yeah this is the second time I did this, Last time it was soooooo hard too and it felt just as hard this time, only this time I knew what i was in for yet in the middle of the part 3 challenge I was lying in a pool of sweat telling myself to keep going.

        • http://www.lovingfit.com Tatianna

          At least you kept going, next time try to modify the exercise if it gets too hard, you should’t feel pain.

          I always try to pick really challenging body moves to change up, so the body can keep evolving. I think if you are having a hard time, it’s a sign that you should keep going. I believe everything that we don’t seem to like doing is what we should do to overcome a barrier of our mind.
          But as you said, you already prepared your self for it, thinking it was going to be hard. Next time just tell your self, this time I am going to crush this workout! And you will :)

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

    Once again, the ease of this video is deceptive.

    Warm up: 10 mins, Good Posture Challenge: 3mins

    Part 1: Averaged 8-6 reps Stretching Reptile extension and 50 reps HK.

    Part 2: Averaged 10-7 reps Squats & Jump and 7 reps pike press.

    Part 3: 6 full rounds + 3 jacks

    Cardio: Pyramid burpees & Mountain climber combo: 10 -1 then 1 -10.
    Cool down & stretching: 10 mins