Published on Oct 26, 2015
Burn off body fat in record time
Today, we are going to take your core training to a whole new level by integrating the top 8 ab chiseling movements into a high intensity interval system that calls for max effort reps with minimal time needed.
1:18 – 1 minute of Spiderman plank-crunch
Start in a traditional plank position with your forearms on the ground and your body perfectly straight. Bring your right knee forward towards your right elbow, then return to the plank position. Repeat by bringing your left knee toward your left elbow. That’s one rep. Alternate sides for a total of 10 complete reps.
2:30 – 1 minute of cable rotation (30 seconds on each side of your body)
Stand holding a cable with both hands out in front of you at just under shoulder height. Keeping your arms fixed and straight and your abs engaged, rotate your upper body to the left, then back to center, and then to the right, and then back to center.
3:45 – 1 minute of bicycle crunches
Lie on your back with your hands behind your head, and your legs raised and bent at 90 degrees. Alternate sides by bringing your right elbow towards your left knee then your left elbow towards your right knee – Try holding the position for 2 full seconds during each hold
4:50 – 1 minute of cross crunches
Lie on your back with arms and legs diagonally out so that your body forms an “X.” Keeping arms and legs straight, bring your right hand towards your left foot, then your left hand towards your right foot, lifting your head, neck, and shoulders off the ground. That’s one rep.
6:05 – 1 minute of barbell roll outs
Kneel on a mat with your hands on a Swiss stability ball. Keeping your back straight and your abs engaged, roll the ball as far away from you can, then slowly roll back to starting position.
7:30 – 1 minute of dumbbell windmills
The windmill is a great compound exercise with some much-needed rotation, just like the Russian twist. Clean-and-press the kettlebell overhead while rotating your wrist.
Bend your hip to one side. Slowly lean until can touch the floor with your free hand. The weight should be held over your head at all times – Reverse the motion and repeat.
9:32 – 1 minute of side jack knives (30 seconds on each side of your body)
Side jackknives will leave your midsection (namely, your obliques) sliced and diced, in a good way.
Lying on your right side and keeping your left leg over your right one, place your right hand in a comfortable spot and clasp your left hand behind your head. Bring your torso and left leg toward each other as you pull with your obliques. Squeeze for a moment and return to the starting position.
11:18 – 1 minute of press sit-ups
Lie down on a bench with a barbell resting on your chest. Position your legs so they are secure on the extension of the abdominal bench. This is the starting position. While inhaling, tighten your abdominals and glutes. Simultaneously curl your torso as you do when performing a sit-up and press the barbell to an overhead position while exhaling. Lower your upper body back down to the starting position while bringing the barbell back down to your torso.
Thanks for tuning in this week guys – I am so happy to be a part of the Six Pack Shortcuts training team and share my experiences through fitness to help you guys get shredded quick. I wasn’t always lean and toned – In fact, I used to have a lot of belly fat covering my midsection. But once I picked up on the weight loss tricks that really work, all that changed…
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