Pages Navigation Menu
Categories Navigation Menu

[WOTM, 7/2013] Cultivate A Dense, Chiseled Core With The Crunch-Free Abs Blaster Workout

[WOTM, 7/2013] Cultivate A Dense, Chiseled Core With The Crunch-Free Abs Blaster Workout

Move beyond mundane, less-than-effective crunches/sit-ups/leg lifts and hyperaccelerate your ab development with The Crunch-Free Abs Blaster Workout. 

July’s WOTM leverages a plethora of miscellaneous equipment — including TRX bands, BOSU balls, and dumbbells — to incorporate resistance and/or instability, ramp up the difficulty, and blast every single muscle fiber in your core from pecs-to-pelvis. That combo of fast-paced, intense, off-balance movements forms the perfect cocktail of abdominal annihilation to spark immense new growth.

If your six-pack development has stagnated whatsoever, dive right in; by infusing a fresh set of movements you’ll reinvigorate your ab workouts, slice through relentless plateaus, and cultivate a dense, chiseled core.

*As with all ab plans, your hard work WILL go unnoticed if you’re sporting an unfashionable package of fat around your waistline. Diet and fat-loss are the overwhelming drivers; for a primer, read the first section here.


The Crunch-Free Abs Blaster Workout


[WOTM, 7/2013] Cultivate A Dense, Chiseled Core With The Crunch-Free Abs Blaster Workout

  • Perform each exercise in order for the given number of sets/reps. If the routine is too difficult at first, cut back and gradually ramp up as your core becomes stronger.
  • Complete The Crunch-Free Abs Blaster Workout once every 3 days. For example — do it Monday, skip abs for 2 days, and then do it again on Thursday.
  • Click each exercise name for video demos, as provided.

 

 

1. BOSU Ball V-Ups — 2 sets, 15 reps

Target Muscle(s): Rectus Abdominis, Lower Abs

Balance your butt on a BOSU ball and place your hands on the floor or ball behind your torso so that your body forms a straight line. That’s your starting position.

With a slight bend in your knees, raise your upper and lower body simultaneously until they form a V, hold the contraction for .5s, and return to the bottom. Repeat

BOSU Ball V-Ups

 

2. Renegade Dumbbell Rows — 2 sets, 12 reps/arm

Target Muscle(s): Transverse Abdominis, Obliques

Start in push up position with two dumbbells on the floor. Without rotating your torso, powerfully pull one dumbbell up to chest height, hold .5s, and lower back to the ground. Repeat for the opposite side.

Keep your obliques and core tight throughout.

Renegade Dumbbell Rows

 

3. Planking Ab Torso Rotations — 3 sets, 10 reps/side

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

Start in push up position. Contract your obliques, torque your core, and forcefully raise 1 arm straight overhead — this should form a T with your body. Hold the contraction at the top for 1s, lower to the ground, and repeat for the opposite side.

Once your core and shoulders are strong enough, add dumbbells to the movement to increase the difficulty.

Planking Ab Torso Rotations

 

4. One Leg BOSU Ball Planks — 2 sets, 30s total/leg

Target Muscle(s): Transverse Abdominis

Assume plank position with your forearms on top of the black half of a BOSU ball. While balancing your core in place, raise your right leg in the air and hold for 15s. After 15s drop your right leg, raise the left, and hold for another 15s.

Complete 2 cycles per set (60s total, 30s per leg). If it’s too difficult at first, plank without lifting your legs for 60s/set.

 

5. Sprinters — 3 sets, 10 reps/side

Target Muscle(s): Obliques, Rectus Abdominis

Powerfully contract your core and explosively raise your torso, right arm, and left leg. Your elbow and knee should reach the same height so that they’re directly across from one another.

Return to the ground and immediately repeat for the opposite side. Continue to alternate for 15 reps/side.

Sprinters

 

6. Mason Twists — 2 sets, 20 reps

Target Muscle(s): Obliques

Balance on your butt, contract your core, and form a V with your body. Hold a dumbbell/kettlebell, stabilize your abs, and quickly torque to the left touching the weight to the ground.

Immediately twist again and tap the weight on the right side — that’s 1 full rep.

Mason Twists

 

7. Wide Leg Cross Sit-Ups — 2 sets, 10 reps left/middle/right (30 total)

Target Muscle(s): Rectus Abdominis, Obliques

Lie flat on the ground with your legs spread out wide. Powerfully contract your core, raise your torso, and touch your right hand to your left foot. Return to the bottom, pause .5s, and raise up touching the floor in between your feet. Return to the bottom, pause .5s, raise up, and touch your left hand to your right foot.

Continue to alternate left, middle, right for 30 total reps.

gdfgdfg

 

8. Swiss Ball Oblique Raises — 2 sets, 15 reps/side

Target Muscle(s): Transverse Abdominis

Lie on your side with your left hip on top of a Swiss ball and your feet staggered up against a wall. Raise your torso and squeeze your left oblique at the top. Hold for 1s and extend down over the ball as far as possible.

Repeat for 15 reps and repeat on the opposite side.

Swiss Ball Oblique Raises

 

9. TRX Frog Circles — 2 sets, 12 reps

Target Muscle(s): Rectus Abdominis, Lower Abs

Start in push up position with your feet in TRX straps. Pull your knees in towards your belly button, separate and extend your thighs outward, and then kick them straight out into a full extension.

Bring your legs back together and repeat the movement.

 

10. TRX Body Saw Grinders — 2 sets, 12 reps

Target Muscle(s): Rectus Abdominis, Transverse Abdominis

Start in plank position with your feet in TRX straps and elbows extended out in front of your face. Using your core and arm, slowly pull your body forward until your forearms are at 90º with the floor.

Hold 1s and push yourself back out into extended plank position.

 

11A. TRX Suspended Crunches — 1 set, 12 reps

Target Muscle(s): Lower Abs, Rectus Abdominis

Start in push up position with your feet in TRX straps. Keep your core tight and back straight, contract your lower abs, and draw your legs in towards your belly button.

Hold 1s and return out into full extension. Complete 12 reps and immediately move to 11b.

images (1)

 

11B. TRX Planks — 1 set, to failure

Target Muscle(s): Transverse Abdominis

Immediately after completing 12 TRX Suspended Crunches shift into plank position and hold for as long as possible.

TRX-for-Piriformis-Syndrome_702x395-



 

Follow Lean It UP on TwitterFacebook and Pinterest for real-time fitness/nutrition tips, advice, info and updates.

 

 

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
  • mgigi

    hey Bryan, i have a question, I really want to tone my abs, i’m a skinny girl, but i really like to eat cheese, pasta, and all that kind of food, what could i eat including a little bit of this food? or do u recommend to not eat this type of food anymore to tone my abs? please help 🙂

    • As long as it’s natural cheese, I have no problem with 1 serving per day – it can definitely be a part of a healthy, lean lifestyle. Just be aware that it’s calorically dense, so don’t overdo it and be sure to peel back in other areas.

      I personally LOVE goat cheese and have it on occasion.

      As for pasta, stick with the whole wheat variety. It’s a great source of energy, especially before and after workouts. Just be sure to combine it with chicken, fish, or any other source of lean protein (don’t eat it on its own).

  • Natlap

    Hello,
    I do not have access to TRX training equipment, I was just wondering what exercises I could substitute for these ones, or if there are modifications of these exercises that do not use the TRX system.
    🙂