Workout Routines

The ultimate abs workout to get ripped and burn abdominal fat

Complete this comprehensive 8-week regimen for a powerful core.

by
Leg Raise
Thomas Barwick / Getty
Thomas Barwick / Getty
Duration 30
Exercises 5-6
Equipment Yes

This heavy-duty series of workouts is meant to be a set of guidelines as well as the road to rippling abs. This project will have you working for eight weeks, with 17 exercises proven to both test and bolster your strength. What follows are instructions on getting started as well as step-by-step direction on how to execute each workout. 

Frequency 

Perform each weight workout once per week and complete interval cardio on the days in between.

How to do it

Perform each exercise pair (marked A and B) as alternating sets, resting 30 seconds or less after the first exercise in the pair, and 60-90 seconds after the second exercise. So you'll do one set of A, rest up to 30 seconds, and then one set of B, rest 60-90 seconds, and so on for all the prescribed sets.

Perform the remaining exercises as straight sets, completing all sets for one exercise before moving on to the next. Between straight sets, rest 60-90 seconds. In Weeks 1-4, perform four sets of 12 reps for each exercise. In Weeks 5-8, perform three sets of eight reps.

Weight

Choose the heaviest weight that allows you to complete all the prescribed repetitions for each set. You may need to reduce the weight by 5%-10% each set, at least for the first few weeks.

Workout A Chest, legs, and back

Exercise 1A.

Front Squat You'll need: Barbell How to
Front Squat thumbnail
-- sets
-- reps
30 sec. rest

Exercise 1B.

Swiss Ball Leg Curl You'll need: Swiss Ball How to
Swiss Ball Leg Curl thumbnail
-- sets
-- reps
60-90 sec. rest

Exercise 2A.

Bench Press You'll need: Barbell How to
Bench Press thumbnail
-- sets
-- reps
30 sec. rest

Exercise 2B.

Seated Cable Row You'll need: Lat Pulldown Bar How to
Seated Cable Row thumbnail
-- sets
-- reps
60-90 sec. rest
Use a wide grip when preforming this exercise.

Exercise 3A.

Reverse Crunch You'll need: Resistance Band How to
Reverse Crunch  thumbnail
-- sets
-- reps
30 sec. rest

Exercise 3B.

Medicine Ball Pullover You'll need: Medicine Ball How to
Medicine Ball Pullover thumbnail
-- sets
-- reps
60-90 sec. rest

Workout B Arms and core

Exercise 1A.

Side Lunge How to
Side Lunge thumbnail
-- sets
-- reps
30 sec. rest

Exercise 1B.

Stiff-leg Deadlift
exercise image placeholder
-- sets
-- reps
60-90 sec. rest

Exercise 2A.

Incline Dumbbell Press You'll need: Dumbbells How to
Incline Dumbbell Press thumbnail
-- sets
-- reps
30 sec. rest

Exercise 2B.

Lat Pulldown You'll need: Cable Machine How to
Lat Pulldown thumbnail
-- sets
-- reps
60-90 sec. rest

Exercise 3A.

Single-Arm, Single-Leg Plank You'll need: No Equipment How to
How To Do A Single-Arm, Single-Leg Plank thumbnail
-- sets
-- reps
30 sec. rest

Exercise 3B.

Side Plank You'll need: Medicine Ball How to
Side Plank thumbnail
-- sets
-- reps
60-90 sec. rest

Workout C Arms and legs

Exercise 1A.

Squat You'll need: Squat Rack How to
Squat thumbnail
-- sets
-- reps
30 sec. rest

Exercise 1B.

Swiss Ball Leg Curl You'll need: Swiss Ball How to
Swiss Ball Leg Curl thumbnail
-- sets
-- reps
60-90 sec. rest

Exercise 2A.

Dummbbell Flye You'll need: Dumbbells How to
Dumbbell Flye thumbnail
-- sets
-- reps
30 sec. rest

Exercise 2B.

Bentover Reverse Flye You'll need: Dumbbells How to
Bentover Reverse Flye thumbnail
-- sets
-- reps
60-90 sec. rest

Exercise 3.

Reverse Cable Woodchop You'll need: Cable Machine How to
Reverse Woodchop Cable Exercise  thumbnail
-- sets
-- reps
30 sec. rest
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