Workout Plans
Man's Abs thumbnail
HadelProductions / Getty
HadelProductions / Getty

Day 1 : Abs/Cardio 1

Duration 75 min
Exercises 7
Equipment Yes
Supplement with hamstring, glutes, and/or quad training if time allows.

Exercise 1

Decline Weighted Situp You'll need: Weight Plates How to
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4 sets
12 reps
90 sec rest

Exercise 2

Rope Crunch You'll need: Cable Machine, Rope Attachment How to
Rope Crunch thumbnail
4 sets
12 reps
75 sec rest

Exercise 3

Hanging Leg Raise You'll need: Pullup Bar How to
Hanging Leg Raise thumbnail
4 sets
12 reps
75 sec rest

Exercise 4

Rotational Crunch
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4 sets
12 reps
60 sec rest

Exercise 5

Bicycle Crunch You'll need: No Equipment How to
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3 sets
12 reps
60 sec rest

Exercise 6

General Plank You'll need: No Equipment How to
General Plank thumbnail
2 sets
75 sec reps
90 sec rest

Exercise 7

Sprint
4 Tips to Fast-tracking Your Fitness Gains thumbnail
-- sets
15 - 20 sec reps
-- rest
*Complete 15 "sets" and follow with 30- to 40-seconds of walking.
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