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.


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