10-Minute Abs Workout From SugarySixPack This workout consists of two rounds of five exercises. Each move will be a 50-second interval. Get ready for what SugarySixPack calls "pop-scoot-pop," (a variation of reverse crunches), tap outs (in a bicycle crunch position), hip lifts in a forearm plank, cross touches (in a starfish position), and planks with knee circles.