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Killer Ab Workout

Type: Ab Workout
This is one of nearly 400 different workouts that make up our
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This Killer Ab Workout is an advanced workout designed to increase the size of your abdominal muscles, making them more defined and visible.

It targets all the major abdominal and core muscles using a combination of exercises with multiple joint moves, single joint moves and unstable surfaces.

Day 1
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Workout A
Instructions:
  • Rest for a minimum of 2 mins between sets.
  • Maintain a slow pace for each exercise, that's around 2 seconds up and 2 seconds down.
  • Focus on keeping the abdominal muscles contracted throughout each exercise to really make a difference.
  • Leave at least 48 hours between the 2 routines to ensure proper recovery.
Exercises: Show All | Hide All
1

Killer Ab Workout

Plank, Elbow
40 secs 
 
Targets: 
Muscle Groups:
Abdominals
Chest
Lower Abs
Triceps
 
Description: The elbow plank is an effective exercise for developing the abs, and is performed by holding a plank pose for a prolonged period. If your goal is to achieve six pack abs, then the plank exercise is definitely one to include ...

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Crunch
120 secs 
 
Targets: 
Muscle Groups:
Abdominals
Obliques
 
Description: The standard abdominal crunch exercise targets the stomach muscles. The crunch is a safe and effective exercise that is great for beginners to help develop strong abdominal muscles.

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Plank, Elbow, Side
40 secs 
Right elbow down
 
Targets: 
Muscle Groups:
Core
Abdominals
Obliques
 
Description: The elbow side plank is an effective exercise for developing the abs, and is performed by holding a plank pose for a prolonged period exercise. The side position really works the oblique abdominal muscles and will build inner ...

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Side Bends, Lying
120 secs 
Lying on your left side contracting your right oblique
 
Targets: 
Muscle Groups:
Obliques
Abdominals
 
Description: Lying side bends really target the internal and external obliques. If you want to build a good set of abdominals then you need to work the obliques on a regular basis. This exercise will also help to improve core strength.

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Plank, Elbow, Side
40 secs 
Left elbow down
 
Targets: 
Muscle Groups:
Core
Abdominals
Obliques
 
Description: The elbow side plank is an effective exercise for developing the abs, and is performed by holding a plank pose for a prolonged period exercise. The side position really works the oblique abdominal muscles and will build inner ...

» More Information


Side Bends, Lying
120 reps 
Lying on your right side contracting your left oblique
 
Targets: 
Muscle Groups:
Obliques
Abdominals
 
Description: Lying side bends really target the internal and external obliques. If you want to build a good set of abdominals then you need to work the obliques on a regular basis. This exercise will also help to improve core strength.

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Plank, Elbow
60 secs 
 
Targets: 
Muscle Groups:
Abdominals
Chest
Lower Abs
Triceps
 
Description: The elbow plank is an effective exercise for developing the abs, and is performed by holding a plank pose for a prolonged period. If your goal is to achieve six pack abs, then the plank exercise is definitely one to include ...

» More Information


Print Workout 

 Intensity Levels

Level Intensity (Int) Goal Examples & Guide Lines
5 Low N/A Daily activities. Normal Breathing, Talking (>2 hrs)
6 Low Moderate N/A Brisk Walk, Slow Jog, Normal Breathing & Talking (1 - 2 hrs)
7 Moderate CV: Endurance Jogging - Fast breathing. Talk just okay (> 20 min)
8 High Moderate CV: Race pace Fast Jog - Heavy breathing, Talk broken (>10 min)
9 High CV: Sports Hard run - Breathing heavy. Talking hard. (1-3 min)
10 Maximum CV: Speed Sprint - V. hard breathing. Talk impossible. (5 -8 sec)

 Workout Saftey

All exercises should be completed with proper technique maintaining good posture throughout. Use technique and posture failure as an indicator as to how challenging you find the resistance or exercise position. Optimize the resistance and exercise type according to your own ability.

It is important to incorporate exercises that cover all major muscle groups into your main workout to ensure a balanced program. Focusing too much on one muscle group can cause muscular imbalances.

Taking these guidelines into consideration means that you will get far more from your workouts, advance quicker and help reduce the risk of exercise related injury.

Always seek professional advice from a qualified fitness instructor before attempting any exercise or workout.

Other Ab Workouts you should try

Quick and Easy Ab Workout
Level : Beginner
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Home Abdominal Workout
Level : Beginner
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Six Pack Abs Workout
Level : Intermediate
» View Workout
Complete Ab Workout
Level : Advanced
» View Workout
Upper Ab Workout
Level : Advanced
» View Workout
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