Get ready to annihilate your abs and light them up in a blaze of glory.
July’s WOTM—The Abdominal Assault Core Workout—is an abdominal juggernaut. It’s a high-velocity, fast-paced, 6-exercise ab circuit that zigs, zags, and sizzles across the abs, leaving a wake of core destruction along the way.
The routine works twofold. First, it actively hammers the rectus abdominis (the six-pack muscles), obliques, and lower abs—your superficial ab muscles—to help carve out a deep V-cut, add mass, and chisel out long lines of definition.
Second, it simultaneously thrashes the transverse abdominis, a critical ab muscle that lies underneath the visible six-pack muscles and sucks the entire core in tight.
It’s the perfect one-two punch to build up your ab muscles, create visible separation, and tighten the entire region.
July’s ab WOTM is designed to be done anywhere in less than 20 minutes. Bang it out on the beach, on the floor of your hotel room, or hit up the nearest park.
Convenient, yes. Easy? Hells to the no. It’s a fire monster that’ll leave your abs sore for days and produce MASSIVE results.
Do it consistently—2-3x each week, with 2 days in between sessions—and you’ll gradually see your abs harden, flatten, and POP with amazing definition.
GET AFTER IT.
[WOTM 07/2016] The Abdominal Assault Core Workout
Complete each of the 6 ab exercises below in order — and then repeat the cycle a second time. That’s TWO full ab-blasting circuits. Rest when you need to, but try to move though the routine as quickly as possible.
Once you finish all 6 exercises, rest for 5 minutes and run it back again.
*Click each exercise name for a pop-up video demo. A printable recap of the full ab workout is available here.
Protocol: 45 reps
Target Muscle(s): Abs (All), Rectus Abdominis, Obliques, Lower Abs
Bicycle Crunches are quite possibly THE top ab exercise. They produce a searing burn down the rectus abdominis, obliques, and lower abs in m. way that blasts the core from top to bottom.
- (1) Lie flat on the floor with your legs extended and your hands behind your head.
- (2) Pull your left knee in, kick your right leg out, and crunch your right elbow across your body.
- (3) Hold for .5 seconds and bicycle crunch to the opposite side, so that your left elbow touches your right knee.
- (4) Continue to alternate sides for 45 total reps.
Important: 1 crunch to the left AND right = 1 rep. Sorry we’re not sorry.