Work It For A Six Pack Abs Workout

Aug 19, 2011 by

Six Pack Abs Workout

 

Today’s workout was super fun, I was really exited to do it :). I got really sore from yesterdays workout, but I also know to help your muscles recover faster it’s great to keep moving.
This was a whole body workout. I am so amazed that with only few great exercises you can target every muscle in your body. The more muscles we target during each workout, the faster our metabolism and our whole system works.
I posted my scores at the bottom of the post.

 

Work It For A Six Pack Abs Workout Video

 

 

Workout explanation

This workout is about 20 minutes long and consists of 2 parts. First part is Interval Training, second part is 2 sets of elbow planks, 1 minute each with 2 minutes rest in between.
I did my planks of the medicine ball, you can also do regular planks if you are a regular elbow planks, as well as planks off a chair.

The reason I love doing planks, it’s because they target your whole core without placing pressure on your back. If you want to develop abs and strength in your core fasts, do 2 sets of planks before and after each workout.

 

First Part Of The Workout

Set your timer ( I am using Gymboss Max ) for two intervals of 15 seconds and 45 seconds, for the total of 16 rounds. First interval is 15 seconds, which is your rest and your time to write down your reps. The second interval which is 45 seconds is your maximum effort.
You will be doing 4 exercises.

  • 1. Chop & Hop

Notes: Stay low through out the whole time, this is the key to this movement. Every time I did a chop to one side, the other leg turns inward, squeeze your glutes.

  • 2. Walking Triceps Bridge

Notes: Every time you drive your leg up, the leg you are standing on should always be tight, as you go up squeeze your glutes.

  • 3. The 7 push-up

Notes: This is not like a regular push-up, you are starting in a position with your body in a number 7. Every time you push off to one side, you will use your abs to turn, the leg just steps over. In the push-up position, you will go much lower than a regular push-up, as you can see my face is almost touching the floor, LOL. This gives you more Range Of Motion, and the movement is more challenging this way.

Beginners – you can do just a regular push-up off your knees.

  • 4. Leg Lifts, Butt Lift & Hanging Bicycle Combo ( the whole combo is 1 rep )

Notes: Every time you lift your legs up, it is followed by a slight butt lift off the floor.

Beginners: – you can just do the hanging bicycle exercise without the leg lifts.

 

Part 2 of the workout

Make sure you rest 2 minutes after the first part of the workout. You will do 2 sets of 1 minutes planks, with 2 minutes rest in between.

Another really important part detail I want to share with you. When you workout with your body, you have to engage your mind as well. With every movement you do, picture your muscles working, building and burning fat. I never listen to music during my workouts, because I find it very distracting. Your body does’t function the same without your mind, if you distract your self with music then it will take you a really long time to get results ( that’s why so many people work out for years and look the same ).

 

My scores

Chop & Hop – 13, 11, 9, 11

Triceps Bridge Walk – 26, 23, 22, 21

The 7 push-up – 11, 10, 10, 10

Leg Lifts, Butt Lift and Hanging Bicycle – 7, 7, 8, 7

 

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

 


  • inmotion

    Hi Tatianna,

    Even though it’s called “Six Pack Abs”, this really is a total body, interval routine. Do you also do workouts that are targeted to a specific muscle group?

    Btw., nice web site and some interesting posts!

    • http://www.lovingfit.com Tatianna

      Hi,
      I just try to come up with creative ways of calling my workouts, but I always engage Abs in every movement and workout. What I meant to say was ” Work It ! ” if you want a six pack abs :).

      Yes, I do specific muscle groups as well. But in every workout I target some muscle groups more than others, still focusing on the whole body movement ( that’s the way acrobats and dancers workout, and I found this very effective ).

      I also do that because I noticed better results with these type of workouts, they made me more athletically fit, with lean muscle all over.

      I’ve tried working out before the old traditional way ( work on specific only muscle groups every day ), but it always gave me a bit of a bulkier look than I liked. With these workouts my metabolism is racing like crazy, and I love that.
      This week, I am going to make 2 really tough workouts, using weights and at least 8-10 exercises per round and much longer intervals. I will also explain which muscles it targets most.

      • inmotion

        Thanks for the quick response!

        I get it – I already had a hunch that you meant it that way. I guess six pack abs is what most people are after… “work it for a rear deltoid” just doesn’t sound the same :-).

        You obviously get great results with the total body moves, and I know interval training is good for speeding up metabolism. I personally still prefer the “traditional”, isolated exercises for several reasons: I can give some muscles a rest day while working on other muscles; I can concentrate on the muscles that need more attention, etc.

        I am curious to see your workouts this week. Btw, is there a reason you don’t film the whole workout?

        • http://www.lovingfit.com Tatianna

          You are so cute and funny ” work it for a rear deltoid “, this is so funny!

          I think it’s good to know your own body and do what works for you, I think it’s the best way.

          There are a reason we don’t show the whole workout, but I actually do the whole thing while filming. The problem is the uploading time to youtube, and exporting as well. It takes hours and hours. Last week it took me 2 hours to export the video and then 7 hours to upload it ( because I want the videos to have the best quality they can ).
          The other reason is that Youtube doesn’t allow longer than 15 minutes of videos to be uploaded unless you are partners with them. Since I just started on youtube about 6 weeks ago, it will be a while until I can apply for that. But the uploading time is what really been killing me, I literally sleep by my computer waiting for it to be done.

          • inmotion

            Yes, “front deltoid” isn’t nearly as funny as “rear deltoid” :-). Wow, thanks for the compliment! But just in case you want to re-consider the “cute” part, I am a guy :-).

            Seriously though, it shouldn’t take 2+7 hrs to export and upload an 11-min long video at 720p. Especially uploading… something is not right. What format and video size (in Mb) was it? I can try and see how long it takes me. I am not an expert, but I’ve uploaded a few videos of similar size / quality before and I am sure I wouldn’t have had the patience or determination to sleep by the computer like you.

            15 min limit shouldn’t be an issue if you split the video in two parts. As you said, it’s the uploading time that is the problem.

          • http://www.lovingfit.com Tatianna

            No-reconsideration :), you are so cute!
            Yes, the uploading nightmare is crazy. Not only that, you wouldn’t believe what happened to me today. I made a video, I edited which took me several hours, then I started to export it, when it was almost 4 minutes left, poof it’s gone! With no way to retrieve it ( I called the technical support for Mac ). So, I had no choice but to edit everything all over again. I am still a little shocked.
            I think the reason it takes so long to export because I export in HD. I saw so many different tutorials on video settings and exporting, and it’s the same most of the times. I tried downgrading the quality from High to Best, this did help a bit, but the quality of the videos just suck. So here I am sitting by my computer, I haven’t slept at night at all, and I just finished editing.
            I will post the video tonight.
            I think I will post short routines in real time one of these days for sure.

          • Fr911422

            Hey, you have my wheels turning, you got me so excited about trying new intervals, and your intervals are so creative, especially your abs ( I hate crunch workouts)  how much time do you spend creating?  I’m so busy that I get stuck in a rut of doing the same intervals over and over!

          • http://www.lovingfit.com Tatianna

            Yes, the same intervals are boring. I always have to switch it up. Depending on the difficulty of exercises I am putting together. If it’s something that will get your heart pumping super fast then the intervals are shorter. If you are working on resistance training then the intervals will be much longer and sometimes it’s great to combine both, the short and long intervals into your workout!

            I also do not like crunches, I feel like they are a complete waste of time. I think it’s the funnest and best way to workout, I never get bored.

          • inmotion

            I am sorry to hear that! S..t happens… the only thing I can say to make you feel better is that it could have been worse, like a hard drive crash. I’ve experienced that. Not much of a consolation, I know. I guess from now on you’re going to be paranoid about saving your work :-).

            You are really dedicated. Once I spent a whole day redoing and reuploading a video until I got everything right, but I wouldn’t stay up all night for that. I hope you can catch up on your sleep.

            Anyway, I experimented with a 15 min video to see how long it takes me. Exporting was 45 min on my laptop, which is not a powerhouse any more, and uploading was 10 min + 1 hr for YT processing (that’s right, YT took a while to digest my video):

            I made it private, so you’ll need to log on with your YT account to see it. You obviously don’t need to watch the whole video, but you can take a look  if the quality is OK. If not, I can re-try with higher quality. Else, which settings did you use (codec, resolution, fps) and how large are your files? How fast is your upstream connection?

            I don’t mean to push my help on you, and I don’t even know much about video processing, but I believe it shouldn’t take that 7 hrs to upload a 10-15 min video, so that you won’t have to sleep by the computer :-).

          • http://www.lovingfit.com Tatianna

            You are so sweet, thank you so much for all of your help I really appreciate it so much :)
            I saw the video, but it’s pictures, I think that brings down the file size.

            My file sizes are about 1G and sometimes a little less. I am not sure about the codec I am using, but I am using HD resolution, I am not sure what fps is. I don’t know much about video settings. Right now, this is how I export for best quality: I export using quick time, I use h.264, frame rate 24, HD definition, quality – best, sound quality – better.

            I tried playing with different options by watching youtube tutorials, and the only way I was able to upload faster if I change the quality of the video from Best to just High. But when I saw how it turned out I didn’t like it, it was blurry and I looked one dimensional.

            I definitely learned my lesson with saving obsessively, but the weird thin is that I noticed imovie saves by it self. I just got a weird message that asked me to restart imovie and I did, when I started it again everything was gone. But now, I was still able to edit it again and uploaded, I got no sleep at all, but thankfully I still got it done!

          • inmotion

            And you are too nice :-). Especially because I am not sure yet if I can be of much help. I am a programmer, but video processing is a gray area for me.

            So I basically followed the same steps as you, yesterday I tried to educate myself and experiment a little. The short answer is that your file size is about right if you need the best quality. However, you may be able to bring it down and still get HD-like quality for YT playback, if you make some compromises. Can you tell me what bitrate you are using? Have you tried different bitrates?

            I am going to write you in more detail later, most likely after the weekend (I need to take care of a few things). For now I just wanted to say that I didn’t forget about you :-).

            Is it OK to e-mail you or should I post here? Either way is fine for me, I just don’t know if I should clutter your blog with an off-topic conversation.

            Happy Friday, and have a great weekend!

          • http://www.lovingfit.com Tatianna

            Hi you are so sweet, and I am so thankful you are trying to help me. You can email-me, to the same e-mail that I have on yourtube or here, which ever is easier for you :).

            I think the bitrate that I am using is automatic, if I restrict it to a certain number then the quality goes down to High not Best. I tried experimenting with 7000 and 8000 but it was the same.

            Thank you so much again for all your help :).

          • inmotion

            Hi Tatianna,

            I promised to get back to you today with more details, but I couldn’t finish my tasks during the weekend and unfortunately it is something I cannot postpone. I have to ask you to wait another day or two for full details, sorry about that!

            In essense, I was going to suggest that you keep all the other settings and reduce the bitrate to about 4500 – 5000 – i.e. “best” quality except the bitrate. That should reduce your files to a more reasonable size. While you will probably see a difference in quality between the exported videos, there shouldn’t be too much difference after you upload them and they are re-encoded by YT. It seems that YT streams the 720p videos at between 2000-4500 on average anyway, even if your original bitrate is higher. Although, the higher the original bitrate, the more room YT has to work with while re-encoding.

            If you haven’t tried it yet, I’d recommend that you export and upload a shorter video at 4500 – 5000 kbps and the best bitrate and compare them. There are a few other settings that you can change, but they are less important.

            P.S. thanks for always answering so quickly :-).

          • http://www.lovingfit.com Tatianna

            Thank you so much InMotion :), I am going to try that tonight. I tried the bitrate at 7000 before, but the quality did reduce a lot, because it was High not Best. I think I am just going to do much shorter videos until I can figure something else out. I think imovie won’t let me export in Best quality if I restrict the bitrate. Thank you again for all your help I will keep trying different things.

            Tatianna

          • inmotion

            You’re very welcome :-). Well, my suggestion doesn’t help if you are unhappy with 7000 kbps – then 5000 would look really ugly to you. I am surprised, though, because anything over 5000 at this resolution is supposed to look good, unless your video has lots of motion and different colors.

            Also, as I said, even if you upload at much higher bitrate, YT is still going to reduce it to about 2000-4500 for playback. I experimented with downloading one of your videos from YT and it was a bit over 2000. So, I’d give it a try, just make sure to keep all the other settings (if inmovie lets you do that). If not, perhaps you can tell me which other settings are automatically changed as you reduce the bitrate?

            If you don’t mind, I would like to take a look at the two versions you upload and see if I notice much difference on my screen. Just upload a short video, so that you don’t spend the whole night on it :-).

            Other than that, as far as I can tell, there is not much else you can do. If you want the best quality so bad, you’ll need to either upgrade your internet plan to a higher upload speed, or schedule overnight uploads.

          • http://www.lovingfit.com Tatianna

            Hi :)

            I did experiment before with the bitrate and I notice a pretty big difference in quality, it’s so grainy. I do have cable internet connection so It should be fast, I didn’t know I can make it faster. I think the only solution so far is try to call my cable company and also make shorter videos. But if the cable company is able to upgrade to faster upload, then I’ll just stick to video length I have now.

            Thank you again for all your help :), you are so sweet and such a great person!

          • inmotion

            Hi :-)

            I suppose that either you have a very good screen or you are very demanding :-D. Before you read the rest of my message, can you please take a look at the following video and see if you find it too grainy:

            ———————-

            OK, I admit the quality is not great, but it looks acceptable on my screen… and now consider that the source video is only 1200 kbps, at 688 x 368, not even HD, 46 MB for a 5 min clip! Before uploading to YT, I have re-encoded it to 1280 x 720 @ 3000 kbps, which obviously did not improve the quality, – in fact, upsizing the video further degraded it.

            Within the next few days I am going to upload a sample at 5000 kbps, which I find to be of much better quality than this one. I just didn’t get to it yet.

            One more thing, the final file was about 118 MB for 5 min., which took me less than 10 min to upload. Therefore, 1 GB should not take more than 2 hrs. My connection speed is average, not too fast or too slow, at between 2 and 4 mbps upstream.

            I thought you had cable Internet :-), but you may want to call your cable company and find out the upload speed, which is typically a lot slower than the download speed. They are going to tell you the max speed, and you can find the actual speed (that varies at any given time) by running a quick test. Just google “internet speed test” and run any one you like… those are safe to run and you don’t need to download and install anything. Can you tell me how fast your upstream speed is? Then I can comment on whether it is too slow and worth upgrading.

            On a personal note, I feel bad that you thank me so much when I haven’t done anything to help you, not yet at least. Who’s thanking you for all the work you’ve been doing with your web-site?

            I hope I am not pushing anything on you – I just like to finish what I’d started :-). However, I really appreciate your nice words… lol, you’ve given me so many compliments that between the two of us, it seems like I am the girl!

          • http://www.lovingfit.com Tatianna

            Hi InMotion :)

            I tried to view the video but youtube has blocked it, the message reads for copyright reasons. I do think it could be my internet upload speed, I am going to call my cable company in the morning.

            I think I am just so picky with the quality of the videos, I think even in HD definition they look terrible, and I am using HD camera. I checked some of the sizes of my videos and most of them are even 2G. I played around with the settings a bit, and changing the quality of the sound is bringing the file down, but as far as resolution the settings I am using are correct.
            I think you are right about the upgrading the internet upload speed, someone mentioned this to me about a month ago, but I did’t think that upload time was different from an overall connection speed, but now it totally makes sense.

            You are helping me a lot, and I thank you so much because I know that you are taking up your personal time to help me, and that is so nice of you.

          • inmotion

            Hi, Tatianna :-). Do you ever sleep? How can you always reply so quickly?

            You don’t watch your videos on a 72″ HDTV, do you :-)? I can’t believe you consider them terrible-looking. Even if they don’t win any Oscar awards for visual quality (perhaps only for Best Actress in a Leading Role :-D), I find their quality excellent.

            I am surprised that you couldn’t see my video. It is indeed blocked in some countries (it’s a Pixar mini-cartoon), but it is available in the US. I assume you live in the States? Or Russia, perhaps?

            Actually, that does not matter. Today I uploaded a couple of other videos:
            http://www.youtube.com/watch?v=mzylMgwxj4Yhttp://www.youtube.com/watch?v=rYYpvc5I2U0

            Can you please comment on their quality? Then I am going to tell you the settings for both of them. (Please use your YT account to view the videos).

            With your videos, I wouldn’t take the route of reducing the sound quality. It won’t significantly bring down the file size, because most of the file is for video and only a small portion for audio.

            Did you find out your upload speed? If you can upgrade, it would save you some time, even though it would still take a while to upload a 2GB file. Again, when I uploaded my videos today, the speed was about 6-7 min per 100 MB – that would be just over an hour for 1 GB.

            Don’t worry, I am going to send you a bill later! Just joking :-). Have a great evening!

          • http://www.lovingfit.com Tatianna

            Hi InMotion :)

            I don’t sleep as much as I should for sure, because I love working so much. I reply quickly because I don’t like to make people wait for an answer, because so many bloggers do that and it drives me crazy.

            I did check my upload speed it is 0.97. I am not sure if it’s good or bad, I don’t understand much about that.

            I tried viewing your videos that you sent me but youtube will not let me view them, it says the video is private.

            For now I am just going to make the video’s shorter, I think people probably would like that as well, I am not sure if someone wants to watch 10 min of working out, it’s kind of boring, LOL. The other day when I was trying to watch the whole video on camera which was 30 something minutes long, I got so bored I almost fell asleep Ha Ha Ha.

            Thank you again for being so sweet and trying to help me :)

          • inmotion

            Hi Tatianna :-),

            Sleep is important if you exercise a lot, isn’t it :-)?

            You probably did not sign in with your YT account before watching the videos. I understand that you are tired of the whole thing… just in case you still want to check out the quality, I’ve made the videos public.

            http://www.youtube.com/watch?v=mzylMgwxj4Y
            and
            http://www.youtube.com/watch?v=rYYpvc5I2U0 If your upload speed is about 1 mbps, then it’s not bad, but could be better. Mine, for example, is between 2-4 mbps – that’s why it takes you about 3 times as long to upload a file of the same size. Of course, it’s up to you whether you want to upgrade. Here, 2-4 mbps is my actual (tested) speed that varies all the time, but is always lower than the max speed advertised by the internet provider. For example, my max speed is 5 mbps.
             If your upload speed is about 1 mbps, then it’s not bad, but could be better. Mine, for example, is between 2-4 mbps – that’s why it takes you about 3 times as long to upload a file of the same size. Of course, it’s up to you whether you want to upgrade. Here, 2-4 mbps is my actual (tested) speed that varies all the time, but is always lower than the max speed advertised by the internet provider. For example, my max speed is 5 mbps.

            If you ask me, I’d rather watch a longer video in OK quality than a short video in great quality. A longer video is more informative. Other people may disagree. But even if you make the videos shorter, you could still benefit from a faster upload.

            Of course, nobody would watch a whole 30 min workout… they should follow along, not watch other people exercise from their couch :-D.

            Thank you for being so nice and always responding so quickly!

          • http://www.lovingfit.com Tatianna

            Hi :)

            I did see the videos, I like that cartoon :). It was a good quality. But I think it’s different if you upload cartoon than video, because when I import the video into imovie, it ruins the quality a little bit, and by the time I export it, the quality get’s even worst. But I’ve decided to upgrade anyway, because I want the best HD I can get.

            I think I will just start posting pics of all the exercises, this way it will be easier for some people to follow. Thank you again for your help :)

            Sleep is important if you exercise, I just have to dedicate my self to it a bit more :).

          • http://www.lovingfit.com Tatianna

            You are so sweet, thank you so much for all of your help I really appreciate it so much :)
            I saw the video, but it’s pictures, I think that brings down the file size.

            My file sizes are about 1G and sometimes a little less. I am not sure about the codec I am using, but I am using HD resolution, I am not sure what fps is. I don’t know much about video settings. Right now, this is how I export for best quality: I export using quick time, I use h.264, frame rate 24, HD definition, quality – best, sound quality – better.

            I tried playing with different options by watching youtube tutorials, and the only way I was able to upload faster if I change the quality of the video from Best to just High. But when I saw how it turned out I didn’t like it, it was blurry and I looked one dimensional.

            I definitely learned my lesson with saving obsessively, but the weird thin is that I noticed imovie saves by it self. I just got a weird message that asked me to restart imovie and I did, when I started it again everything was gone. But now, I was still able to edit it again and uploaded, I got no sleep at all, but thankfully I still got it done!

  • tee_w

    Hi Did this workout earlier, had to switch out the seven roll to walkover pushups with knee ins, as I’m finding they kind of make my wrists ache. I followed it with one of Zuz’s old ones of close to the same name :)
    Wood chop shuffle – 10,9,10,11 6 lb ball
    Walking crab kickup – 24,28,26,26 (kept losing count)
    Walkovers – 5,5,5,5
    Legraise/butt lift/bike – 9,6,7,8
    Plus the two sets of 1 min planks
    Thanks, tati!

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

    Warm up: 2 rounds of 25BK; 25 JJ; 25 Squats; 25 Heisman; 10 knee push up; 15 wall presses; 25 SSL and 2 mins Skipping. Followed by 5 mins dynamic stretches.
    1. 10-9-9-10 (6lbs Ball)
    2. 26-24-24-21
    3. 7-8-8-8
    4. 7-7-6-7
    Part 2: At first I thought 2 mins break in between rounds …wow was I happy for the long break after round 1. :)
    Cardio: Real Time Cardio #2
    Cool down and Stretching 10 mins

  • http://www.facebook.com/iris.gomez.31 Iris Gomez

    I did it at the gym today. I followed with Reese Whitherspoon leg workout. My cardio was 20 minutes interval training on the treadmill. Your site is full of great workouts. I think that you should be more famous.
    Thanks!