10 Minute Workout Series: Rock Hard Abs!

six pack
via MIAWW.com

For those of you who’ve been waiting, here it is- the fifth episode in the 10 Minute Workout Series: Rock Hard Abs! If you haven’t checked out the other episodes yet, check them out here: 10 Minute Workout Series. You might find it hard to believe, but you can actually do a really good ab workout in just 10 minutes, but those 10 minutes have got to be really good quality!

Yeah, we get that you don’t have much time and you don’t have the energy to workout for hours in the gym every day. We know you’re busy with your career, family life and other commitments. But working out doesn’t have to take hours and hours. It can take as little as 10 minutes!!

DISCLAIMER

Before attempting a workout like this though, I need you to know a few crucial things. Just as with the other workouts in the 10 Minute Workout Series, this is REALLY intense! Don’t be disappointed if you can’t make it to the last round when you try it the first time. Unless you’re super fit and active already, you’ll most likely struggle the first time you try out this workout. Secondly, if you’re really getting tired and struggling to make reps, stop, rest for a few seconds, and then try another rep. You don’t want to compromise quality for quantity. Every rep you do should still be controlled, strong, and with proper technique. And thirdly, you shouldn’t try and attempt a workout like this more than 3-4 times per week. If you push yourself too hard, you will experience over training, and begin to plateau. Also, trying to attempt a workout like this everyday, at least when you’re starting out, is a sure way to sustain a serious injury.

But if you do it right, you will build an incredible core, and before long, start seeing that Six Pack you’ve always dreamed of! – in just 10 minutes of working out!! So let’s get into it!

10 Minute Workout Series: Rock Hard Abs!

Warm Up hanging leg raises

Rowing Machine at half-pace (1 minute)

Rowing Machine at 75% pace (1 minute)

Body Twists (30 seconds)

Plank 30 seconds

Round 1

Hanging Leg Raises (as many as you can do in 30 seconds)

Plank (30 seconds)

Hanging Leg Raises (as many as you can do in 30 seconds)

Plank (30 seconds)

No rest

Round 2

Hanging Oblique Raises (as many as you can do in 30 seconds)

Side Plank Left Side (30 seconds)

Hanging Oblique Raises (as many as you can do in 30 seconds)

Side Plank Right Side (30 seconds)

Rest 30 seconds

Round 3

Back Raises (as many as you can do in 30 seconds)

Back Bridge (30 seconds)

Back Raises (as many as you can do in 30 seconds)

Back Bridge (30 seconds)

Round 4

Sit-Ups (as many as you can do in 30 seconds)

I guarantee you, unless you do sit ups and planks for a living, your abs are going to be screaming at the end of this workout! There’s a reason why it’s only 10 minutes- most guys would probably die if it was a one hour workout! This workout is going to get really difficult towards the end because you’re training with little to no spare oxygen. In The Workout That’ll Kick Your Butt…. I explain how this kind of high intensity training is going to force your heart and lungs to work at maximum capacity to pump oxygen throughout your body. You’re upper abs, lower abs, back, hip flexors and glutes are gonna be burning as lactic acid begins to build up in them, and you’re going to want to give up. But you need to push through this feeling to really work your heart hard! That’s the only way to get phenomenal results in just 10 minutes!

Summary

This intense core workout is meant to be done in just 10 minutes. There’s no problem with taking more than 10 minutes to complete it though (adding in a bit more rest between rounds is fine). You’ll probably start to slow down near the end of the workout which is normal. But if you really push yourself, this workout can help you build incredible strength and functionality in your core, and you’ll start seeing that six pack you’ve always wanted!

Follow our blog to get a notification when we release the next workout in the series. Also check out Get Better Results in Way Less Time… and The Number One Reason Your Workouts Suck…

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