Workout Routines

The 20-minute workout routine to get hard 'core' abs

Get a ripped midsection—fast—with this challenging four-day program.

by
Bicycle Crunch
franckreporter / Getty
franckreporter / Getty
Duration 20
Exercises 2-3
Equipment Yes

Rippled and defined abs are perhaps one of the most sought-after features of any fit guy. And that's because they are incredibly difficult to attain and maintain.

Lucky for you, we've curated an (admittedly) intensive four-day regimen to get you the midsection you want—and fast. Complete this side-splitting program on a weekly basis, and hone your way to clear results.

How it works

It’s easy to knock out a few crunches or situps at the end of a workout and believe you’ve worked your core. But effective abs work should never be an afterthought.

Plan your core work on days in-between regular lifting. You’ll get better results—an even more shredded torso and core. To avoid over-training, we’ve limited the workouts to three exercises per session. That’s plenty. The moves will challenge your balance and stability, and require only 20 minutes.

Directions

Perform two core workouts per week for four weeks in-between your main workouts.

The three exercises in each workout will vary. Perform them as a circuit, completing one set for each, one after the other, and resting as little as possible in-between. Repeat for the prescribed number of sets.

Workout 1

Exercise 1.

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

Exercise 2.

Hanging Leg Raise You'll need: Pullup Bar How to
Hanging Leg Raise thumbnail
3 sets
12 reps
-- rest

Exercise 3.

Back Extension You'll need: Bench How to
Back Extension thumbnail
3 sets
12 reps
-- rest

Workout 2

Exercise 1.

Barbell Rollout You'll need: Barbell How to
Barbell Rollout  thumbnail
3 sets
12 reps
-- rest

Exercise 2.

Horizontal Cable Woodchop You'll need: Cable Machine How to
Horizontal Cable Woodchop thumbnail
-- sets
-- reps
-- rest

Exercise 3.

Dumbbell Romanian Deadlift You'll need: Dumbbells How to
Dumbbell Romanian Deadlift  thumbnail
3 sets
20 reps
-- rest

Workout 3

Exercise 1.

Mountain Climber You'll need: Medicine Ball How to
Mountain Climber thumbnail
3 sets
20 reps
-- rest
Execute this exercise from a plank position, forearms flat on the floor.

Exercise 2.

Horizontal Cable Woodchop You'll need: Cable Machine How to
Horizontal Cable Woodchop thumbnail
3 sets
12 reps
-- rest

Exercise 3.

Medicine Ball Russian Twist You'll need: Medicine Ball How to
Medicine Ball Russian Twist  thumbnail
3 sets
20 (each side) reps
-- rest

Workout 4

Exercise 1.

Renegade Row You'll need: Dumbbells How to
Renegade Row thumbnail
3 sets
12 (each side) reps
-- rest

Exercise 2.

Situp You'll need: No Equipment How to
5 CrossFit Workouts You Can Do With Only Dumbbells thumbnail
3 sets
12 reps
-- rest
Set an adjustable bench to a decline and lie back on it, securing your legs in the braces.

Workout 5

Exercise 1.

Bicycle Crunch You'll need: No Equipment How to
Bicycle Crunch thumbnail
3 sets
20 reps
-- rest

Exercise 2.

Hanging Leg Raise You'll need: Pullup Bar How to
Hanging Leg Raise thumbnail
3 sets
15 reps
-- rest

Exercise 3.

Back Extension You'll need: Bench How to
Back Extension thumbnail
3 sets
15 reps
-- rest

Workout 6

Exercise 1.

Barbell Rollout You'll need: Barbell How to
Barbell Rollout  thumbnail
3 sets
15 reps
-- rest

Exercise 2.

Horizontal Cable Woodchop You'll need: Cable Machine How to
Horizontal Cable Woodchop thumbnail
3 sets
15 reps
-- rest

Exercise 3.

Romanian Deadlift You'll need: Barbell How to
Romanian Deadlift thumbnail
3 sets
25 reps
-- rest

Workout 7

Exercise 1.

Mountain Climber You'll need: Medicine Ball How to
Mountain Climber thumbnail
3 sets
25 reps
-- rest
Execute this exercise from a plank position, forearms flat on the floor.

Exercise 2.

Russian Twist You'll need: Medicine Ball How to
Russian Twist thumbnail
3 sets
25 reps
-- rest

Exercise 3.

Back Extension You'll need: Bench How to
Back Extension thumbnail
3 sets
15 reps
-- rest
Topics:
Comments