Workout for Abs

Workout for Abs

I’ve got a killer workout for abs for you, but first, we must be clear on something.  First and foremost, you must understand that nutrition is 80-90% of the game when it comes to showing off your six pack.  Word?  (that’s my cool, hip way of saying “you understand?”).  Also, this is what gave me the right to post such an article.  For it was who was almost 300 lbs.  Now I don’t have abs of steel (stupid old-fat boy skin), but considering I lost 105 lbs, I am thankful for the abs I got.  No surgery, no funky diets… just eating right and workouts like the one I’m about to show you.

This workout won’t be packed full of crunches or sit-ups either.  As a matter of fact, you won’t find a single crunch in this program because crunches don’t work.  You also won’t see any cardio, either.  I’m crazy, that’s why.  Seriously, since I’ve been a trainer, I have found more effective ways to burn off belly fat then mind-numbing cardio.  Sit-ups and crunches are decent for beginners, but will lead to neck and back problems.  Instead, we’ll be incorporating ab exercises that work like the plank, ab wheel rollouts and stability ball jackknifes.  Good times during this workout for abs … dramatic pause… good times.

The truth behind most programs that are supposed to shed belly fat is that there are too many “vanity” exercises like bicep curls and leg extensions.  Moves that don’t use a lot of muscle won’t burn a lot of calories.  This workout for abs will challenge you mentally and physically.  That’s what it takes to shown off a leaner midsection and finally reveal the abs you’ve been trying to show off.  There is no easy way out.  There are no shortcuts home.  Those are two cool sentences, and they are some of the lyrics to a Rocky IV soundtrack tune called, “No Easy Way Out”.  I’m getting off track.  Let’s move on…

 How to Work Out Efficiently and Effectively

 A true workout for abs will use a combination of metabolic resistance training and a workout finisher to help elevate your metabolism both during the workout and afterwards for hours.  Doing endless cardio and using silly exercises like crunches and sit-ups won’t cut it.  You want to use big, compound movements like pushups, lunges and rows to set a turbulence across your body.  Your body will have to utilize hundreds and hundreds of calories to recuperate from such a workout, which leads to a leaner waist line.  And you know what they say about leaner waist lines.  Actually, I don’t know what they say either.  I just know that it’s pretty cool to have a leaner waist line, ok?  Awesome.

 How this Workout for Abs is Set Up

First, you will need to perform a solid warm-up.  This will allow you to perform the main workout better.  This will “prime” your body for the main event.  It’s kind of like the previews at the movies, but not.

You will then perform the main workout that will utilize a combination of metabolic resistance training and a metabolic workout finisher to elevate your heart rate and burn a substantial amount of calories.  Let the good times roll.

 The Workout for Abs Warm-up

Do the following circuit twice, resting for 30 secs to 1 minute between circuits.

Jumping Jacks (20)

Arm Crosses (15)

Squats (12)

Pushups (10)

Plank (20 secs)

Waiter’s Bow (12) – Standing with your feet about shoulder width apart and a slight bend in the knee, bend over until you feel a slight stretch in your hamstrings or until your upper body is parallel to the ground.  Be sure you bend over using the upper body and that you keep your shoulders back.  Do not round out your back!  Keep your back flat.

Leg Swings (15 ea) – swing your leg back and forth

 The Main Workout

 Do the following superset as shown:

1A) DB Bulgarian Squat (8 ea leg)

1B) Decline Pushups (1 short of failure)

Rest 1 minute and repeat 2 more times


Do the following superset as shown:

2A) DB Row (8 ea arm)

2B) Stability Ball Leg Curl (12)

Rest 1 minute and repeat 2 more times

 Do the following Ab Circuit as shown:

3A) Stability Ball Plank (30 secs)

3B) Renegade Row (8 ea)

3C) Cross-Body Mountain Climbers (8 ea side)

 The Total Body Ab Finisher

Tell your body that you’re sorry, and then proceed.  Do the following circuit as shown:

4A) Burpees (20 seconds)

4B) Side Plank (20 secs ea side)

4C) DB/KB Swings (20 secs)

Rest 30 seconds and repeat up to 3 more times

Now THAT’S a workout for abs.  You’re burning tons of calories both during and after the workout, allowing your body to burn off that excess belly fat.  By progressing through a workout like above, the afterburn will last for hours, which is a big key to flat abs success.  It’s about elevating your resting metabolism.  There are also “hidden gems” that work your abs without you knowing it.  Why did I use “quotations” around “hidden gems”?  I “don’t know”.  Now I’m “out of control” with the “quotes”.

One of the hidden gems in this workout for abs is the DB/KB swings.  When done properly, you will utilize your core to swing the db or kb.  Big moves like the burpee also use your core.  By performing the plank on the stability ball, you work your abs approximately 30% harder then a standard plank.  Again, more bang for your buck regarding time invested.

 Why Does this Workout for Abs Work So Well?

Metabolic resistance training, which utilizes a lot of muscle in a little bit of time, has been shown numerous times in studies that it is far superior than standard workouts using boring, straight sets.  Plus, you get to get in and out of the gym.  There is no reason you can’t be out of the gym in 50 minutes or less.  This leads to consistency, which leads to that six pack look you’re looking for.

 Get lean for summer,

Mike Whitfield, CTT

Certified Turbulence Trainer

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Leave A Reply (3 comments so far)

  1. Frank A
    12 years ago

    You stated “Good times during this workout for abs … dramatic pause… good times.” I guess it is personal as to what makes for “good times”. haha

    Thanks. Make it the most wonderful day ever! – David “Avacado” Wolfe

    • Mikey
      12 years ago

      Thanks man! I nailed this post at 5:30 this morning – whoop whoop!