Hey guys, now that I’ve provided tonnes of posts on different exercises you can do, it’s time we start compounding them together in order to make some real gut busting workouts. Today I’m posting the official Boss Body ab workout.
Before I get stuck into the nitty gritty, please be aware that working out the abs doesn’t take enough time to utilise a full hour workout. I would strongly advise you workout a more major muscle group such as the chest, back or legs prior to working out the abs. The reason we do a major muscle group first as opposed to the abs is because, working out and exhausting the abs compromises balance and stability and would be a hindrance to major lifting techniques.
This is roughly a 20-30 minute workout and should be a follow up workout to a major lifting session. Alternatively this would work as a stand alone workout if followed by 30 minutes of low intensity aerobic exercise.
Leg Raises – 10 reps 3 sets, 30 secs rest between sets.
Inclined Negative Sit Ups – 10 reps 3 sets, 20 secs rest between sets.
Cable Crunches – 13-15 reps, 2 sets, 45 secs rest between sets.
Flutter Kicks – 15 reps each leg, 2 sets, 20 secs rest between sets.
Plank – 2 minutes (as close to 2 minutes as you can get), 2 sets, 30 secs rest.
After you have completed these exercises enjoy a 2 minute rest before moving on to your oblique exercises.
Side Bends – 12 reps each side, 3 sets, no rest.
Bicycle Crunch – 15 reps each leg, 2 sets, 20 secs rest between sets.
Wood Chopper – 10 reps each side, 3 sets, no rest.
Plate Twist – 10 reps each side, 3 sets, 30 secs rest.
Killer right? Cool! Your abs and obliques should be feeling tight right now. That’s great, keep up the good work.
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