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[Workout Plans] Hammer Away At Your Core And Chisel Out Definition With The Jackhammer Abs Workout

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Image: Muscle and Fitness

SMASH. SMASH. SMASH.

Hulk smash your core, and carve out definition in the process, with the Jackhammer Abs Workout. It’s a high-powered gauntlet that moves vigorously and relentlessly assaults the abs from a variety of different angles. Using a number of weighted exercises and compounding supersets, it works synergistically to spark hypertrophy (size growth), draw out individual core muscles, and strengthen the entire region.

You’ll hit your core hard and fast, and light up your abs just as they start to sizzle with the slow, caustic burn of 1000 hells. And then you’ll push further into that burn. Because that’s how we roll. We like playing with fire.

Gradually, you’ll chisel out a sheath of dense, defined core musculature; as if you’re slowly sculpting out a rock-solid slab of Italian marble.

A few rules before you launch the workout:

  • Weights are integral. Once your abs get stronger, add weight to up the difficulty. Challenge = growth and change.
  • Rest 30s in between sets. Keep the pace up.
  • Do the Jackhammer Abs Workout once every 3 days, max.

Blow up your belly. Legggggggggo.

*Click on each applicable exercise name for a full pop-out video demo. A printable recap is available here.


 

1. Weighted Cable Crunches


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How To:


Protocol: 3 sets — 20 middle/10 left/10 right

Target Muscle(s): Rectus Abdominis

  • (1) Attach a triceps rope to a cable stack and set it to a high position. Set it to a weight that’s challenging, but lets you complete a full set.
  • (2) Grab the rope and get on your knees. Sit back into your hips and pull the rope beside your head.
  • (3) Powerfully contract your core, crunch your abs down towards the floor, and SQUEEZE the contraction. Your butt doesn’t move.
  • (4) Slowly release and fully extend up. Repeat for 20 reps down the center, 15 left, and then 15 right. If you don’t have access to cables, use a resistance band instead.

 

 

2. Hanging Leg Raises


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How To:

Protocol: 2 sets — 15 reps

Target Muscle(s): Lower Abs, Rectus Abdominis

  • (1) Hang from a pull-up bar with your hands at shoulder-width.
  • (2) While keeping your back straight, contract your lower abs and slowly raise your legs until they’re parallel with the floor. Do not swing, rock, or use momentum and keep your legs straight.
  • (3) Slowly lower down to the bottom and repeat for 15 reps

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3. [SUPERSET] Weighted Swiss Ball CrunchesSwiss Ball Jackknives


Screenshot 2014-10-16 12.16.30
How To:

Protocol: 2 supersets — 25 reps + 15 reps

Target Muscle(s): Rectus Abdominis, Lower Abs

  • (1) Do 25 Swiss Ball Weighted Crunches. Place your lower back on top of a ball and hold a light weight behind your head. Powerfully crunch up and squeeze the contraction at the top.
  • (2) Immediately do 15 Swiss Ball Jackknives. Place your feet on a ball and extend into push up position. Without arching your back, powerfully contract your lower abs and pull the ball into your stomach.

 

 

4. [SUPERSET] Ab V-UpsAb Flutter Kicks


Screenshot 2014-10-17 11.14.03
How To:

Protocol: 2 supersets — 25 reps + 60 seconds

Target Muscle(s): Lower Abs, Rectus Abdominis

  • (1) Do 25 Ab V-Ups. Maintain a straight back and legs, and try to touch your toes at the top. Lower all the way down to the floor.
  • (2) Immediately lie flat and do Ab Flutter Kicks for 60 seconds. Place your hands under your butt for support, squeeze your abs, and slowly raise your feet up and down. Raise roughly 6″ – 1 foot off the ground — the movement should be short and controlled.

 

 

5. [SUPERSET] 1-Arm PlanksPlank Cross Knee Tucks


Screenshot 2014-10-17 11.20.50
How To:

Protocol: 2 supersets — 30 seconds/arm + 10/side

Target Muscle(s): Transverse Abdominis, Rectus Abdominis, Obliques

  • (1) Do 1-Arm Planks for 30 seconds/arm. Stay as flat as possible and extend your arm out.
  • (2) Immediately move into push up position and do 10 Plank Cross Knee Tucks per side. Bring your knee across your body and try to touch the opposite elbow. SQEEEEEZE the contraction on the way in.

 

 

6. [SUPERSET] Cable WoodchoppersRussian Twists


Screenshot 2014-10-17 11.30.38

How To:


Protocol: 2 sets — 15 side + 40 reps

Target Muscles: Obliques

  • (1) Do 15 Cable Woodchoppers per side. Place the cable so that it’s in-line with the top of your stomach (lower than pictured).
  • (2) Immediately sit on your butt, grab a weight, and do 40 Russian Twists. Maintain a flat back, twist, and tap the weight against the ground on either side.


Pages: Workout Instructions | Printable Recap


 

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 Snapchat (BRYDISANTO).
Bryan DiSanto

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