You don’t need to spend hours in the gym pounding your lats and abs. This killer combo move hits ’em both at once, and takes just 6 minutes to knock out. Research has shown that pull ups help activate the abs and core muscles, and when adding hanging knee raises to the mix, it will really take your ab work to the next level. Give this tough combo move a try and see how fast you shred those abs and explode your lats.

How To Do It

– Hang from a pull-up bar with your hands roughly shoulder width apart.
– Perform as many pull-ups as you can in 1 minute with good form (getting your chin above the bar on each rep).
– Then perform as many hanging knee raises in 1 minute by flexing your hips to bring your upper thighs to a 90 degree angle.
– By the end of the routine you should have performed 3 x 1-minute pull ups: 3 x 1-minute hanging knee raises.

Check out the move in this video clip.