[WOTM, 05/2015] Polish Your Six-Pack With The Next Level Abdominal Super Shuttle Workout
You’re in the FINAL PUSH. It’s the last chance you’ve got to polish your abs, slap on a little last minute muscle, and put the finishing touches on the 1/2/3/4/5/6-pack you’ve got before beach season rolls through.
That way you’re not prancing around with a dadbod (please, someone help us). Bring the heat and make it count. We’re going NEXT LEVEL. TOSS ON AN EXTRA PACK!
In an effort to emphasize accelerated gains, we’ve cranked up the difficulty 489,248,923 notches, turned up the pressure, and developed The Next Level Abdominal Super Shuttle Workout. May’s WOTM combines all six of our favorite next level, ELITE ab exercises into one mega circuit of abdominal mass destruction; in such a way that rips the core inside-out from from top to bottom.
It’s a BEAST. And it will send vigorous shockwaves up and down your abs. But the reverberations work to pump out accelerated growth — just in time to deflect crashing waves, radiant sunshine, and blazing volleyball spikes.
Follow the ab shuttle for 4-6 weeks and you’ll come out the other end with a tight tummy, gorgeous V-cut, and rippled abs that POP. Everyone loves a little eye candy, right?
[WOTM 05/2015] The Next Level Abdominal Super Shuttle Workout
Do The Next Level Abdominal Super Shuttle Workout 2-3x per week, and take at least 2 days off in between each ab workout. Your abs need a little R&R to grow, too. A few quick things:
- Rest for 30-60 seconds in between sets. Move through the workout as quickly as possible and rest as needed.
- Run the workout plan for 4-8 weeks. Supplement it with a full-body workout and a killer diet.
- For an in-depth description with the perks of each exercise, read this first.
- A printable recap of the full workout is available here.
We’ll repeat it again. In all CAPS: YOU WILL NOT SEE YOUR ABS IF YOUR DIET IS A GODDAMN DISASTER. Focus on it heavily. Low body fat is imperative if you’re hoping to see any of your hard work.
*Click on each applicable exercise name for a full pop-out video demo.
Protocol: 3 sets — 15 reps
Target Muscle(s): Lower Abs, Abs (All)
- (1) Dead 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 form a 90º angle with your torso (don’t swing or use any momentum). Pause for 1 second at the top if you’re strong enough.
- (3) Slowly lower down to the bottom.
If Hanging Leg Raises are too difficult at first, replace with Hanging Knee Raises or Reverse Crunches. You can also do knee raises on a captain’s chair.
2. 1-Arm Planks
Protocol: 3 sets — 4 reps x 20 seconds
Target Muscle(s): Transverse Abdominis, Obliques, Serratus
- (1) Assume a plank position and stretch one arm straight out in front of your face.
- (2) Tighten your core, keep your back STRAIGHT (no leaning to one side), and SQUEEZE the contraction for 20 seconds.
- (3) Alternate and repeat for the other side. Complete 4 holds per set (2 per side).
Protocol: 3 sets — 15 reps center/10 left/10 right
Target Muscle(s): Rectus Abdominis, Obliques, Serratus
- (1) Set-up a cable stack with a rope attachment. Sit on your knees and bring the rope down by your ears.
- (2) Crunch down and bring your elbows in towards your body, all the way to the floor. SQUEEZE your abs at the bottom.
- (3) Slowly release all the way back up to a full extension.
- (4) Do 15 reps and then repeat the same movement, but twist your torso and crunch down towards the left. Do 10 reps and repeat the same for the right side.
Your abs drive the movement — not your arms, back or shoulders. Initiate the movement with your core.
Protocol: 2 sets — 15 reps/side
Target Muscle(s): Obliques
- (1) Set-up a cable stack with a handle attachment just below chest height (lower than pictured). Grab the handle, take a few steps away from the stack (it should be directly on your right), and pull it straight out in front of your body — that’s your starting position.
- (2) Sit back into your butt, tighten your core, and powerfully pull the handle across your body, as if you’re swinging a baseball bat.
- (3) Hold for 1 second and slowly release all the way back around. Repeat.
Protocol: 2 sets — 15 reps
Target Muscles: Lower Abs
- (1) Lie on a mat or flat bench. Anchor yourself with your arms.
- (2) Do a leg lift and raise your legs until they’re straight up in the air. Powerfully thrust your butt up off the bench and push your feet up into the air. You’re doing a pelvic thrust.
- (3) SQUEEZE your lower abs, hold the contraction for 1 second at the top, and slowly lower your butt back down.
And if you’re strong enough, hold a weight in between your feet.
Protocol: 2 sets — 25 reps
Target Muscle(s): Abs (All), Transverse Abdominis
- (1) Sit on your knees with a tight core and upper body.
- (2) Lock your arms, tighten your core, and slowly roll the wheel all the way out until your back is straight.
- (3) Powerfully contract your upper abs, press through your lats, and roll the wheel back in to your knees.
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)
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