*UPWODs are Lean It UP’s Workout of the Day. For more info on UPWODs, how to do them effectively, and what they’re all about, read the introductory guide before starting.
**You can find all of our previous UPWODs here.
Welcome back for week 3.
Today’s going to look a little different. Most people train their abs wrong. They waste way too much time on daily ab workouts, when realistically, 2-3 ab workouts per week—with at least 1 day of rest in between—is what’s optimal for stellar six-pack development.
And because of that, you’ll see abs sprinkled into our WOTMs and UPWODs roughly every other workout, typically in superset fashion — both to save time (it can feel endless if you tack on an extra 20 minute ab workout after blasting larger muscle groups AND doing HIIT) and simultaneously crank up intensity, heart rate, and fat-burning potential.
But every once in a while I like to break my own rules and the status quo. Sometimes the abs just need a hyperfocused, relentless, extended BEATDOWN to shock your system and muscles, and by translation, galvanize new growth and next level results.
And that’s where the Six-Pack Abs Super Smash Workout originated from. It’s my little secret weapon, a nuclear bomb of sorts, for the abs.
Every few weeks I’ll dedicate one full workout specifically to the abs and core, in such a way that methodically weaves through the rectus abdominis (upper abs), lower abs, obliques, and transverse abdominis (inner abs)—the 4 key regions of an aesthetic core—and works tirelessly to build size, shape, AND chiseled definition.
It’s a little extra attention for arguably the most delicate and aesthetic part of the body.
Start your week off with an abdominal bang. Blast the life out of your core and finish things off with a little HIIT sauce on top.
[UPWOD Nº10] The Six-Pack Abs Super Smash Workout —
Abs, Core, & HIIT
Complete the workout as fast as possible, with as little rest as possible. Try to keep rest between 30-60 seconds between sets. It’s an extremely difficult ab workout, do your best to get through as much of it as possible.
**Bonus info for each exercise:
- 1. [CIRCUIT SET] Ab Planks + Side Ab Planks + 1-Arm Ab Planks — do all 3 plank variations back-to-back, without rest. Keep your core tight and back flat throughout. For 1-arm planks, raise 1 arm up and stay as flat as possible.
- 2. Bicycle Crunches — touch your elbows to your opposite knee during each rep. You’re doing 45 reps PER leg.
- 3. Cable Crunches — use a rope attachment. Do 20 cable crunches down the center, 15 to the left, and 15 to the right per set. Choose a weight that’s difficult, but allows you to finish all of the reps.
- 4. [SUPERSET] Hanging Leg Raises + Reverse Crunches — if you can’t do hanging leg raises, substitute with hanging knee raises or captain’s chair knee raises. Do both exercises back to back. Squeeze your lower abs at the top of each reverse crunch.
- 5. [SUPERSET] Oblique Scissor Crunches + Russian Twists — for oblique scissor crunches, lay on the side of your butt and crunch your torso and knees together. Touch your elbow and knee at the top of each rep and then extend all the way back down. For Russian twists, grab a light medicine ball or weight, balance on your butt, keep your core tight, and touch the floor on each side.
- 6. Decline Weighted Sit-Ups — set the bench at a 45-60º angle. Choose a weight that’s appropriate, Squeeze your abs at the top and extend all the way back down.
- 7. [SUPERSET] Cable Woodchoppers + Plank Knee Tucks — for woodchoppers, set a cable so that it’s in the center of your core. Powerfully rotate and swing the handle across like a baseball bat. Slowly churn your core and return back to start. For plank knee tucks, make sure to curl your upper back and squeeze your abs during each rep.
- 8. [HIIT] Incline Treadmill — set the treadmill at a 10% incline. Alternate 45 second intervals at 3MPH and 8.5MPH.