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[UPWOD Nº44] The AB-LITERATION 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.

SUMMER IS COMING.

You’ve got less than two months until June hits. 7 weeks. Try not to panic. And if you just did, that’s cool. Breeeeeeeeathe. We’ve got your back.

And abs.

Consider UPWOD Nº44—The AB-LITERATION Six-Pack Abs Workout—your little abdominal super shuttle. It’s a hyperintense, core-smashing tour de force that’ll chop up your abs, flatten the region, and develop the most aesthetic parts of a gorgeous core.

Here’s how it all goes down: you’ll power through a lineup of 9 top ab exercises as quickly as possible. Each exercise specializes in a different section of the core, including the rectus abdominis (the six-pack muscles), lower abs and v-cut, obliques, and serratus.

On top of that, it leverages weight and a variety of different exercise types (e.g. isometric holds, supersets, dynamic explosive movements) to really challenge your abs and hammer your core with the ultimate gauntlet.

One more thing — you’ll finish it all off with a blazing HIIT treadmill session. Because your “abs” are useless if they’re stuck under a layer of fat.

Lock in, let the burn build, and watch the ab gains shine through.

*Mandatory note: diet is paramount. You won’t see your abs through exercise alone. Get it on point and stay disciplined.



 

[UPWOD Nº44]  The AB-LITERATION 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.

**Bonus info for each exercise:

  • 1. [CIRCUIT SET] Ab Planks + Side Planks + Planks w/ Hip Tap — hold a plank for 45 seconds. Immediately roll over and hold a side plank for 30 seconds/side. Immediately move back into plank position, rotate your hips, and tap the floor 10x/side.
  • 2. Bicycle Crunches — tap your elbow to the opposite knee during each rep.
  • 3. Cable Crunches — use a cable rope attachment and do 20 reps down the center. Immediately do 15 reps to the left & right. Your obliques and serratus drive the movement, squeeze both at the bottom of each rep.
  • 4. Ab Sprinters — lie flat on the floor, explosively raise your torso, and bring your left knee in. Your right elbow and left knee should touch at the top of each rep. Continue to alternate sides (left knee/right elbow + right knee/left elbow) for 20 reps.
  • 5. [SUPERSET] Leg Lifts + Reverse Crunches — do 20 leg lifts. Don’t let your feet touch the floor at the bottom. Immediately do 20 reverse crunches. Contract your lower abs and squeeze at the top.
  • 6. Ab Rollouts — stop just before your back is flat, hold 1 second at full extension, and SQUEEZE your abs hard at the top.
  • 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 6 intervals for 1.5 miles 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