Menacing Abs Workout

Core Strength Work Out

Remember Abs Are Made In The Kitchen!

Menacing Abs from John Laurie, Personal Trainer, Burn It Bootcamp

Add this torturous abs routine into your workout once or twice per week. Remember though that abs are made in the kitchen, so you may want to also check out some of our nutrition articles. Work your way through each exercise with no rest between sets. Take 60-90 secs rest between each exercise.

Enjoy the Workout!

Core Rotation
4 Sets of 12

1 Stand upright holding the end of a weighted bar at chest level with your elbow bent and the other end anchored on the floor against a solid object.
2 Twist your upper body to one side, lowering the bar down to the side of that knee and bending at your hips and knees.
3 Return to the upright mid-position and repeat to the other side.

Crunch
4 sets 15

1 Lie on your back with your knees bent and feet flat holding a bar up over your chest, arms straight.
2 Lift your head and shoulders off the floor, pushing the bar up, keeping your feet flat and arms straight.
• Lower your head and shoulders and repeat.
• Equipment Sub: Med Ball, Dumbbell

Floor Wipers
4 sets 12

1 Lie on your back holding a barbell above your chest with your arms straight.
2 Raise your legs straight up, bringing your feet to one side to touch the plate.
3 Lower them back to the floor.
4 Raise them up to touch the other side.
• This is one complete rep.

Rollout
6 sets 5

1 Support your body in a push up position with your toes on the floor and your hands on a barbell with your arms straight.
2 Push the barbell forward, keeping your arms straight & back flat, dropping your body down.
3 Pull the barbell back into your knees, returning to start position.

Bench Jack Knife
2 sets 20

1 Lie your body across a bench with your legs straight out, holding the side of the bench.
2 Lift your upper body into a crunch while also bringing your knees into your chest.
• Lower your upper body and legs back out straight and repeat.
• Hold onto the side of the bench throughout.

Bench Side Bridge
4 sets 30 secs each side

1 Lie on your side on the edge of a bench with your feet on the floor, legs straight out on top of one another.
2 Raise your body up, resting on your forearm on the bench and your foot on the floor.
• Keep your body in a straight line, elbow directly under your shoulder.

Decline Twisting Crunch
2 sets 25

1 Lie on a decline bench with your hands at the sides of your head.
2 Lift your head and shoulders off the bench and twist your torso to one side.
• Lower back down and repeat to the other side.

Hollow Hold
4 sets 12

1 Lie on your back with your legs straight and your hands clasped over your midsection.
2 Raise your legs and upper body up slightly to where only your buttocks are touching the floor.
• Hold briefly then slowly lower your body back to the floor and repeat, keeping the reps smooth.

John Laurie

John Laurie - Personal Trainer

John Laurie has been a fitness professional for over 15 years now and has specialised in special populations and GP referral. Through his specialist training John has used a lot of functional strength training to improve the core muscles, aswell as helping rehabilitate and strengthen this crucially important area it also provides an amazing torso!

Burn It Boot Camp are outdoor fitness specialists that run more fitness bootcamps than any other provider in Scotland. Training over 500 people each week Burn It use functional strength and the great outdoors to help people achieve their fitness and health goals in a safe and effective manner.

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