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[UPWOD Nº35] The Abdominal Overhaul Six-Pack Abs Workout

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*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.

Overhaul your abs.

If you’re looking to build a strong six-pack and a chiseled set of abs, UPWOD Nº35 is the perfect core-churning juggernaut. It might even be the most difficult, most explosively painful ab workout you’ve ever done.

The Abdominal Overhaul Six-Pack Abs Workout relentlessly combines a number of vigorous, advanced ab exercises to blow up the entire core and draw out the most aesthetic parts of a gorgeous set of abs — including powerful upper abs, tight inner abs, and pancake flat lower abs.

It WILL burn like 1000 hells, but weave your way through it and you’ll chisel out sharp definition—including the six-pack muscles, obliques, serratus, and lower abs—increase the size of your ab muscles, build a deep V-cut, and suck the entirety of the abs in tight like a vacuum.

Getttttttt it.



 

[UPWOD Nº35] The Abdominal Overhaul Six-Pack Abs Workout


ab workout, ab exercises, best ab workouts, ab workouts, six pack workout, six pack workouts, stomach exercises, six pack, how to get a six pack, ab workouts for women, ab workouts for men, abb workout,

The grey column provides substitute exercises that you can do in-home with resistance bands (RBs) and dumbbells so that everyone can blast through the UPWODs.

If you don’t have resistance bands, I use and recommend Black Mountain’s set. If you need dumbbells, I love the Bowflex SelectTech 552 adjustable dumbbells.

**Bonus info for each exercise:

  • 1. Hanging Leg Raises — don’t swing and raise your legs to 90º or higher during each rep. Replace with hanging knee raises if needed.
  • 2. Bicycle Crunches — tap your elbow to the opposite knee during each rep.
  • 3. Ab V-Ups — tap your toes at the top of each rep.
  • 4. Captain’s Chair Knee Raises — do 100 reps total. Break the reps up into as many sets as needed to complete the total. Stop at 10 sets max.
  • 5. Russian Twists — balance on your butt, tighten your core, and tap the weight the ground on each side.
  • 6. Plank Complex — hold a plank for 60 seconds. Immediately do a side plank for 45 seconds per side. Immediately move into pushup position and do 15 knee tucks per side.
  • 7. Incline HIIT Cardio — set a treadmill to a 10% incline. Walk .1 mile at 3 MPH and then sprint at 8-10MPH for .15 miles. Repeat for 4 intervals for 1 mile total.



Bryan DiSanto

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto