Warning: this ab workout is no joke. This circuit features advanced movements that will build strength and definition in your abs. You can do this ab circuit alone or program it into one of your existing workouts. The only rules are to work hard and perform every rep with great form.
The Workout
Because this is a circuit workout, you'll take little to no rest in between each exercise. Complete four rounds of the ab circuit, taking 90 seconds to two minutes of rest in between each round.
Plank With Knee Tap: 10 reps
Medicine Ball Slam: 20 reps
Hanging Leg Raise: 10 reps
TRX Knee Tucks: 12 reps
TRX Pikes: 12 reps
Bottoms-Up Kettlebell Carry: 20 steps forward or 20 feet
Keep your back flat — don't let it curve. Picture your body as a long, straight board. Contract your abs to keep yourself up and prevent your bottom from sticking up. Remember to keep your belly button pulled in.
With control, slowly tap your left knee to the ground without moving your hips. Lift your left knee back up, returning to the starting position. Repeat the same movement with the right leg. This completes one rep.
Start by hanging on a pull-up bar with palms facing out or use the ab straps and hang with your arms inside of them. Do use a box or bench if you need help reaching the bar.
Pull your shoulder blades down your back to keep your shoulders away from your ears.
Engage your abs as you fully extend both legs, lifting them up simultaneously with control.
Lower the legs down slowly and return to the starting position. This completes one rep.
Complete 10 reps.
Avoid swinging during this move to ensure that you're really working your abs.
If this move is too hard, you can do double leg lifts on the ground.
With the straps at mid-calf length, place your feet into each of the foot cradles.
Lift your knees off the ground, coming into a plank position with your hands directly underneath your shoulders. Your back should be flat and your core should be engaged (there should be no arch or dip of the torso visible).
Bring both knees in toward your elbows at the same time. Extend your legs, returning to your starting position. This completes one rep.
With the straps at mid-calf length, place your feet into each of the foot cradles.
Lift your knees off the ground, coming into a plank position with your hands directly underneath your shoulders. Your back should be flat and your core should be engaged (there should be no arch or dip of the torso visible).
Pretend there is a string attached to your tailbone as you lift your hips up toward the ceiling (as high as your mobility allows). Lower back down into your plank position. This completes one rep.
Start with a lightweight kettlebell in your right arm. I'm using a four-kilogram kettlebell, which is roughly nine pounds.
Lift your arm up, turning the kettlebell upside down and creating a 90-degree angle at your elbow. Be sure to keep your wrist straight. If you notice that your wrist is moving, use a lighter kettlebell or a lightweight dumbbell.
From here, begin walking forward. Take 20 steps forward or walk for 20 feet depending on the space available.
Switch the kettlebell to your left hand and walk back to your starting point.
Attach a triceps rope handle to the pulley on the carriage of a cable station. Adjust the carriage so that it's near the top third of the machine. The exact position will vary based on your height.
Next, select the amount of resistance you want — 22.5 pounds is a great starting point. As you begin to become more comfortable with the movement, feel free to increase the weight.
Facing the pulley, come into a kneeling position approximately one and a half feet away from the machine.
Grab the triceps rope handles and brace your core. You should feel a light stretch in your abs; if not, increase the weight. Make sure your weight is in your shins.
Simultaneously pull both handles with bent arms and perform a crunch. Your elbows should be parallel to your thighs.
With control, return to the starting position as you maintain tension on the pulley. That completes one repetition.
