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


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