Abs On Fire #4

Oh my goodness! This workout! Whoop whoop! Super fun yet challenging. It will surely fire up your core.

Structure for this ab routine is a bit different than usual. We have 5 different blocks and each block has 2 exercises. Every exercise is done with reps and each round we will increase the reps, until 3 min are done. Yes, it is a 3 min AMRAP LADDER style.

For this abs focused workout you will need a lighter pair of dumbbells (or heavy) and a jump rope for the finish fat burn cardio.

Now do a quick warm up and let’s do this together.

Workout starts at: 6:18

Workout Breakdown:

BLOCK 1

1. Crunches 10x | 20x |30x ….
2. Plank Hold 10 sec | 20 sec | 30 sec …

BLOCK 2

1. A-frame Abs 10x |20x | 30x …
2. Reptile Tucks 10x |20x | 30x …

BLOCK 3

1. Weighted Leg Lift 10x |10x | 10x … (I kept it 10 reps because this exercise is super intense)
2. Bicycle 10x |20x | 30x …

BLOCK 4

1. Twisted Knee Hug 10x |20x | 30x …
2. Clams 10x |20x | 30x …

BLOCK 5

1. Side V-abs (left) 10x |15x | 20x  …
2. Side V-abs (right) 10x |15x | 20x  …

Each block lasts for 3 minutes. How many reps and rounds you will be able to do, is up to you. You can follow along with me or do this workout on your own.

BURN-OUT: Jump rope (free style)

Timer: 10/30 x 4 rounds

Workout Style: Ladder, Time Challenge

Equipment Needed: 

• Pair of Dumbbells (I am using 6 lbs/2.7kg each)
• Jump rope
• Exercises Mat

Cool Down & Stretching