A SHORTER ABS WORKOUT CAN BE MORE EFFECTIVE
Did you know ab workouts should follow a specific progression of exercises for best results?
Or that if your ab workout is good enough it can get the job done in under 7 minutes?
Today I want to take you through a 6 minute and 30 second ab workout like the ones 7 days per week. Don’t think that’s long enough? I’m about to prove you wrong!
With just six ab exercises, I covered my lower abs, obliques and core stabilizers. When I was finished, I felt like I couldn’t have completed another rep.
This home workout is just another example of two things that give ATHLEAN-X training the advantage over others:
- Workout INTENSITY trumps LENGTH when it comes to getting results.
- There’s a SCIENCE and a SEQUENCE to what we do.
For this routine, we’re going to use the 6 Pack Shuffle feature that comes with all of our ATHLEAN-X programs. You’ll see that the abs exercises shown here follow what I call the ‘Six Pack Progression’ as do all the workouts in the 6 Pack Shuffle.
I’ll explain what I mean before we begin the workout, but I wanted to include a graphic to help familiarize you with the main abdominal muscles.
It’s important to point out that the rectus abdominis is a single abdominal muscle. What this means is that there’s no ‘lower abs muscle’. Instead, the rectus abdominis has regions which can be targeted with movements that emphasize them: upper and lower and middle ab exercises.
HOW TO USE THE 6 PACK SHUFFLE
The 6 Pack Shuffle feature is built into all of our ATHLEAN-X workout programs, so when you purchase one you’ll have instant access to it.
It allows you to indicate at what level you want to train, how often you want to train the core muscles and what equipment you have available to use. This means you can do your ab workouts literally anywhere, including at home.
For the purposes of today’s workout I’m going to choose Max Level and no equipment so that you can follow along with me at home. I’ll just indicate my level, choose ‘no equipment’ and hit ‘START’ and it brings up a shuffled workout.
THE IMPORTANT ‘SIX PACK PROGRESSION’
All my favorite abs exercises for building a stronger core are included in the 6 Pack Shuffle. But, the order of exercises that it deals up is not random!
I programmed it so that every single shuffle workout follows my ‘Six Pack Progression’ which is a specific sequence in which you should train your abs for best results.
Below is the exact sequence I use to build abs in every one of the sixpack abs workouts the Shuffle generates.
My ‘Six Pack Progression’ works the ab muscles in this sequence to get optimal results:
- Lower abs
- Bottom up
- Obliques
- Mid-range
- Top down rotation
- Top down
The core workout below will be following that important ‘Six Pack Progression’ and I also optimized the shuffle algorithm to make sure you’re getting your rest periods exactly when you need them – when you can’t take it anymore!
my exact six pack abs workout
With just 6 ab exercises and very little space on the floor, you can do each of the movements in this abs workout and be well on your way to getting an impressive six pack.
1.) One Up One Down for 60 seconds (Lower Abs)
Exercise Notes: Lie flat on the floor and raise your legs straight. Initiate a reverse crunch movement by lifting your hips off the floor to return to the start position. Then begin to lower one leg as you reverse the movement, bringing the hips back down to the ground. Raise that leg again as you lift the hips off the floor and lower the opposite leg in the same manner. Repeat for 60 seconds.
2.) Twisting Pistons for 60 seconds (Bottom Up Rotation/Obliques)
Exercise Notes: Starting position is in forearm plank position. Begin by jumping both feet in toward your right elbow. Jump them back out to the starting position and then jump them in toward your left elbow, and repeat for 60 seconds.
30 SECONDS REST
3.) Hands Free Tucks for 60 seconds (Mid-Range)
Exercise Notes: Start in V-sit position and lower your torso and lower your legs outward at the same time and then raise your torso and legs again bring them together. Repeat for 60 seconds.
4.) Starfish Crunch for 30 seconds (Top Down Rotation)
Exercise Notes: Starting position for this exercise is lying on the floor with arms and legs extended out in ‘starfish position’. Raise your legs off the ground first, and then raise your torso, using your core muscle to rotate your body, left hand toward the right foot. Lower your torso and repeat, this time rotating your body the opposite direction. Repeat for 30 seconds.
5.) 90-90 Crunch for 60 seconds (Top Down)
Exercise Notes: Starting position is lying on the floor with knees tucked at a 90 degree angle from the torso. Perform crunching movements toward the knees and repeat for 60 seconds.
30 SECONDS REST
6.) Starfish Crunch for 60 seconds (Finisher)
Exercise Notes: Starting position for this exercise is lying on the floor with arms and legs extended out in ‘starfish position’. Raise your legs off the ground first, and then raise your torso, using your core muscle to rotate your body, left hand toward the right foot. Lower your torso and repeat, this time rotating your body the opposite direction. Repeat for 30 seconds.
PROOF THAT SHORTER WORKOUTS CAN BE HARDER
6:30, that’s all it takes. My abs are fried! This is exactly why I tell you guys, you don’t have to work out forever to get a hard workout in.
By stringing the ab exercises together in this specific ‘Six Pack Progression’ sequence, we target your abs’ strengths and weaknesses in a more efficient way. That’s how I’m able to help you get much more from every ab workout you do and in a much shorter period of time.
Six pack abs are made from the combination of two things: a locked in fat burning meal plan and an abs workout plan that pushes you past your point of comfort. In order to get a ripped strong core, you have to be willing to increase the intensity of your workouts. The 6 Pack Shuffle feature will definitely help you to do that.
This is only one example of the ab workout routines that 6 Pack Shuffle can serve up. The possibilities are endless! You can adapt it to whatever equipment you’ve got available to you on any given day. Keep switching it up to get even better results!
The exact 6 Pack Shuffle workout creator I show you and use for this workout is available with all of our ATHLEAN-X Training Programs. Get yours now (along with your day by day nutrition and workout plans) and get a ripped six pack while building athletic muscle from head to toe in just 90 days.
- One Up One Down for 60 seconds
- Twisting Pistons for 60 seconds
- Hands Free Tucks for 60 seconds
- Starfish Crunch for 30 seconds
- 90-90 Crunch for 60 seconds
- Starfish Crunch for 60 seconds
WAGING WAR ON YOUR ABDOMINALS
You’ve likely heard about the “300” workout. It was the famous workout used by the cast of the movie “300” during training for their roles.
But that workout wasn’t so tough on the abs.
So I fixed it!
I didn’t want anyone to miss out on this one, so I created both a beginner and advanced version.
The structure of the ab workout is similar but scaled depending on your ability level. In the beginner version of this abs workout you will use nothing but your own bodyweight and the floor.
For the advanced version, we’re breaking out the barbell! If the 300 reps don’t get you in the beginner version, perhaps the weighted ab workout in the advanced version will! I’d like to challenge you to see if you can complete the 300 Abs Workout with the best form and minimal to no rest between moves.
This routine is going to WAGE WAR on your obliques, upper abs and lower abs. Ready to get started?
THE 300 ABS CHALLENGE
The goal with every ab exercise in this workout is to try to get through all of the reps without resting.
That said, I realize that this may be very difficult for many who will attempt this routine. In that case, do as many as you can and keep your rest to a minimum in an attempt to get through all the reps without sacrificing form.
When you are ready to step up the challenge, remember to move onto the advanced version. This one incorporates a barbell and weighted ab training, making it perfect for the gym.
You’ll never under train your abs again with this new weapon in your ab workout arsenal!
THE “300” ABS WORKOUT: BEGINNER VERSION
1.) Sit Up Reach Ups for 50 reps
2.) Side Crunches To Left for 25 reps
3.) Side Crunches To Right for 25 reps
4.) Seated Russian Twists for 50 reps
5.) Hi / Low Scissor Crosses for 50 reps hi & low
6.) Leaning Knee Drives To Right for 25 reps
7.) Leaning Knee Drives To Left for 25 reps
8.) Wiper Planks for 50 reps each side
THE “300” ABS WORKOUT: ADVANCED VERSION
1.) Overhead Jammers for 50 reps
2.) Left Side Thrust Ups for 25 reps
3.) Right Side Thrust Ups for 25 reps
4.) Weighted Russian Twists for 50 reps
5.) Hi / Low Toe Taps for 50 reps hi & low
6.) Oblique Rollouts To Left for 25 reps
7.) Oblique Rollouts To Right for 25 reps
8.) Rock The Boat for 50 reps each side
A KILLER ABS WORKOUT NO MATTER YOUR LEVEL
So there you have it, 300 killer reps in one intense ab workout, beginner and advanced versions.
It doesn’t matter what ability level you’re starting at. The key is to keep working to get better. If you’re a beginner now, one day you’ll be training your abs at the advanced level. And if you’re already advanced, there’s nothing stopping you from throwing more weight on that bar.
No matter what, keep challenging yourself.
At ATHLEAN-X we’re here to help you keep challenging yourself and just as importantly, we put the science back in strength in every single workout. The abs and core are part of everything we do – that’s just how our body works. So if you’re looking for a complete program that is based around this concept, check out our ATHLEAN-X Training Systems.
- Sit Up Reach Ups for 50 reps
- Side Crunches To Left for 25 reps
- Side Crunches To Right for 25 reps
- Seated Russian Twists for 50 reps
- Hi / Low Scissor Crosses for 50 reps hi & low
- Leaning Knee Drives To Right for 25 reps
- Leaning Knee Drives To Left for 25 reps
- Wiper Planks for 50 reps each side
- Overhead Jammers for 50 reps
- Left Side Thrust Ups for 25 reps
- Right Side Thrust Ups for 25 reps
- Weighted Russian Twists for 50 reps
- Hi / Low Toe Taps for 50 reps hi & low
- Oblique Rollouts To Left for 25 reps
- Oblique Rollouts To Right for 25 reps
- Rock The Boat for 50 reps each side
See if you can complete the 300 abs workout with the best form and minimal rest between moves:
- Sit Up Reach Ups (50 reps)
- Side Crunches To Left (25 Reps)
- Side Crunches To Right (25 Reps)
- Seated Russian Twists (50 reps)
- Hi/Low Scissor Crosses (50 reps)
- Leaning Knee Drives to Right (25 reps)
- Leaning Knee Drives to Left (25 reps)
- Wiper Planks (50 reps)
Complete these 300 reps with the best form possible and minimal rest between moves:
- Sit Up Reach Ups (50 reps)
- Side Crunches To Left (25 Reps)
- Side Crunches To Right (25 Reps)
- Seated Russian Twists (50 reps)
- Hi/Low Scissor Crosses (50 reps)
- Leaning Knee Drives to Right (25 reps)
- Leaning Knee Drives to Left (25 reps)
- Wiper Planks (50 reps)
The 300 ab workout is a challenging and effective abs routine that covers all of the areas of the abs. Use this workout several times per week. If you are a beginner, work toward progressing to the advanced version.
When it comes to working your core…
There’s only one way to do it.
EVERY WAY!
Let me show you how to do it in just 26 reps! You see…
If you look at the anatomy of the core muscles, it actually reveals the “secret” of ab training.
Breaking out 4 markers to show you what I mean!
The ONLY Way to Train Your Abs… (DEMO INCLUDED!)