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Short Circuits, Part 7: Abs
Posted in:
Articles by ProSource,
Training Articles
By Mike Berg
| Dec 22, 2008
Carve a killer six-pack fast with these four 10-minute circuit-training workouts.
It's now inevitable any time a football coach stands on the precipice
of winning a championship. A handful of players sneak up behind him
with a cooler full of icy Gatorade and dump it over his head. And every
time, fans at home are shaking their head, thinking,
How lame, boring and played out is that tradition?
Now, stop and think about this: Could those same descriptive terms be
ascribed to your ab training? How long have you been using the same
tired formula of exercises, sets and reps? And most importantly, are
you getting results '" or has all that work over the years been about as
meaningless as the college football bowl season?
Don't settle for sub par outcomes
any longer. The following four routines, all designed as either
standalone workouts or as an add-on to the end of any of your other
body part sessions, can prove to be the playbook you need for a
washboard middle.
Before you begin, here are a few
guidelines to keep in mind. To complete the routines quickly, you'll
want to employ a
two-seconds-up/one-second-squeeze-at-the-top/two-seconds-down cadence
for every rep, and rest no more than 30 seconds between circuits.
Within circuits, the only break between each exercise is the brief
period it takes to switch positions and/or equipment for the next
movement.
You're now ready to begin a new
tradition of your own in your quest for a better physique '" using
intense, targeted training for high-scoring results. Unlike the
aforementioned Gatorade bath, it's a ritual that will never get old.
Workout Circuit #1: No Equipment |
|
Exercise |
Reps |
|
Double Crunch |
15, 12, 12 |
|
Leg Lift (off floor) |
15, 12, 12 |
|
Side Crunch (left side) |
10, 10, 10 |
|
Side Crunch (right side) |
10, 10, 10 |
|
Instructions: Repeat the circuit three times through. From workout to workout, alternate which side you start on for the side crunch. |
|
The math:
138 total reps at 4 seconds per rep = 552 seconds, or about 9 minutes;
plus 30 seconds rest between the first and second and second and third
circuits, totals 10 minutes. |
|
Note:
This regimen can be done anywhere, which makes it perfect for home
trainers or road warriors. If you have a flat bench, you can do the leg
lifts off of it, with your hips at the bottom edge. For the side
crunch, lie on your side, lightly place your upper-side hand on your
head, and crunch your side so your ribcage moves toward your pelvic
bone '" like all crunch variations, it's a small but effective move. |
Workout #2: Balanced Attack |
|
Exercise |
Reps |
|
V-Up |
15, 10, 10 |
|
Machine Crunch |
15, 15, 15 |
|
Side Bridge |
30-second hold per side |
|
Instructions: Repeat the circuit three times through. Use a very light weight for a warm-up on your first set of the first two exercises. |
|
The math:
80 total reps at 4 seconds per rep = 320 seconds, or about 5 and a half
minutes; plus 3 minutes for the side bridge and 30 seconds rest between
each circuit totals 9 and a half minutes, leaving 30 seconds for
switching from exercise to exercise within the circuits. |
|
Note:
Too many people make the mistake of going too heavy and resorting to
bad mechanics during machine crunches. Instead, focus on form: As you
perform each repetition, concentrate on your lower back slightly
rounding as your abdominal wall flexes. |
Workout #3: Lower-Ab Focus |
|
Exercise |
Reps |
|
Vertical-Bench Leg Raise |
15, 15, 15 |
|
Incline Board Crunch |
15, 15, 15 |
|
Decline Twisting Crunch |
12, 12, 12 |
|
Instructions:
Repeat the circuit three times through. The first two exercises are
lower-ab focused, while the third hits the upper abs and obliques. |
|
The math:
126 total reps at 4 seconds per rep = 504 seconds, or approximately 8
and a half minutes; plus 30 seconds rest between the first and second
and second and third circuits, totals about 9 and a half minutes,
leaving 30 seconds for switching between the various equipment within
the circuits. |
|
Note: Rotate this regimen with
Workout #4
'" it's a great way to focus specifically on the upper and lower areas
of your midsection while still giving each equal time over the course
of two sessions. |
Workout #4: Upper Ab Focus |
|
Exercise |
Reps |
|
Medicine-Ball Decline Crunch |
15, 12, 12 |
|
Rope Cable |
15, 12, 12 |
|
Reverse Crunch |
15, 12, 12 |
|
Instructions:
Repeat the circuit three times through. The first two exercises focus
on the upper abs, while the third homes in on the lower region. |
|
The math:
117 total reps at 4 seconds per rep = 468 seconds, or about 8 minutes;
plus 30 seconds rest between the circuits totals about 9 minutes,
leaving 1 minute for switching from exercise to exercise within the
circuits. |
Note:
For an extra dose of intensity, advanced athletes can try a variation
of the medicine-ball decline crunch where you hold the ball overhead
instead of at your chest.
|
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