The Awesome Abs Workout

If one of the goals on your list is to have abs that the members of the opposite (or same) sex drool over, then this is the ab workout for you! This ab blasting workout will give you the 6 pack abs you've always wanted and require no equipment.

Note: this workout should be done only 1-2 times per week with a minimum of 48 hours rest in between to let your core recover. Failure to recover will cause problems such as overtraining, which may set your training back by weeks. In short: do not do this every day, otherwise all your effort is wasted!

The Workout

Do each of the following exercises for 30 seconds and move immediately to the next exercise with no rest unless otherwise indicated. Repeat this circuit twice.

  1. Bicycle Crunch
  2. Mountain Climbers
  3. Bicycle Crunch
  4. Mountain Climbers
  5. Bicycle Crunch
  6. Rest for 1 minute
  7. Rocky Solo
  8. Mountain Climbers
  9. Rocky Solo
  10. Mountain Climbers
  11. Rocky Solo
  12. Rest for 2 minutes

How to do Bicycle Crunches

Start by laying on the floor with your back on the mat.  Press your lower back into the mat, lift your legs in the air and bend your knees so that your legs form a 90 degree angle. Use your finger tips to support your head as you tighten your ab muscles and lift your head, shoulders, and upper back off the floor. Simultaneously move your right elbow and left knee toward each other while straightening your right leg (don't let it touch the ground). Squeeze your abs hard here, and breathe out all the air in your lungs with a forced breath through your teeth.

Draw your right knee back up and immediately move your left elbow and right knee toward each other while straightening your left leg; thats one rep. Continue to move continuously, as if pedalling a bicycle.

How to do Mountain Climbers

Assume a pushup position with your arms completely straight. Your body should form a straight line from your head to your ankles. Without allowing your lower-back posture to change, lift your right foot off the floor and slowly move your right knee toward your chest. Return to the starting position, and repeat with your left leg. Alternate back and forth for the duration of the set.

How to do Rocky Solos

Sit on the floor with your legs straight, and hold a medicine ball with both hands (or just grip your hands with no medicine ball) just above your lap. Twist your torso to the right and place the ball behind you. Then twist all the way to your left and pick the ball up and bring it back to the starting position. That's 1 repetition. Do 10 repetitions. Immediately do another 10 repetitions, but this time start by twisting with the ball to your left.