Your Time: 30 Minutes
Banish your flabby belly and uncover those abs with this cutting-edge workout designed by elite trainer Craig Rasmussen. Thirty minutes of these ab-shredding exercises is all that you need.
Alternate between Workout A and Workout B, with a day’s rest after each session.
For Exercise 1 in each workout, do 2 to 3 sets of 10 reps, resting 60 seconds after each set. Then perform Exercises 2A and 2B as a pair. (Do 12 reps of 2A, rest 60 seconds, and do 12 reps of 2B. Rest for 60 seconds again, and repeat until you’ve completed 3 sets of both exercises.)
Follow the same procedure with 3A and 3B, alternating back and forth with the same sets, reps and rest.
1. Barbell Roll-out
Load a barbell with 5kg plates and affix collars. Kneel on the floor and grab the bar with an overhand, shoulder-width grip. Position your shoulders directly over the barbell and keep your lower back naturally arched [left]. Slowly roll the bar forward, extending your body as far as you can without letting your hips sag [right]. Pause for 2 seconds, and reverse the move to return to the starting position.
2A. Crossover Dumbbell Step-up
Grab a pair of dumbbells and stand with a bench to your left. Place your right foot on the bench [left]. Press your foot on it and push your body up until your right leg is straight but your left foot is still off the bench [right]. Then lower yourself to the starting position. Do all your reps on your right leg, then turn around and repeat with your left leg.
2B. Inverted Row
Secure a bar in a power rack at about waist high and lie underneath it. Grab the bar with an overhand, shoulder-width grip, and hang from it with your arms straight. Your body should form a straight line from ankles to head [left]. Pull your chest to the bar [right]. Pause, and slowly lower yourself back to the starting position.
3A. Barbell Front Squat
Hold a bar next to your chest with a shoulder-width, overhand grip. Raise your upper arms until they’re parallel to the floor, letting the bar roll back so that it’s resting on the front of your shoulders [left]. Push your hips back, bend your knees and lower your body until the tops of your thighs are at least parallel to the floor [right]. Pause, and return to the starting position.
Assume a push-up position with your arms straight and your hands slightly beyond shoulder-width. Your body should form a straight line from head to ankles [left]. Bend your elbows and lower your body until your chest nearly touches the floor [right]. Pause, push yourself back to the starting position, and repeat.
1. Cable Core Press
Attach a stirrup handle to the middle pulley of a cable station. With the cable taut, hold the handle against your chest with both hands and stand with your right side facing the stack [left]. Slowly press your arms forward until they’re completely straight [right]. Pause for 5 seconds, and reverse the movement. Do all your reps, then turn around and work your other side.
2A. Offset Dumbbell Reverse Lunge
Stand holding a dumbbell in your right hand next to your shoulder, with your arm bent [left]. With your left foot, step backwards into a reverse lunge and lower your body until your back knee almost touches the floor [right]. Push yourself back to the starting position and repeat. Do all your reps, then switch arms and lunge backwards with your right leg.
Grab a chin-up bar with a shoulder-width, underhand grip, and hang at arm’s length [left]. Now squeeze your shoulder blades down and back, bend your elbows and pull the top of your chest to the bar [right]. Pause, slowly lower your body to the starting position and repeat.
3A. Barbell Deadlift
Load a barbell and roll it against your shins. Bend at your hips and knees, and grab the bar with an overhand grip, your hands just beyond shoulder-width [left]. Keeping your lower back naturally arched, pull your torso up and thrust your hips forward as you stand up with the barbell [right]. Lower the bar to the floor and repeat.
3B. Dumbbell Push Press
Stand holding a pair of dumbbells just outside your shoulders, with your arms bent and palms facing each other. Your feet should be shoulder-width apart and your knees slightly bent [left]. Dip your knees [middle] and then explosively push up with your legs as you press the weights straight above your shoulders [right]. Lower the dumbbells to the starting position and repeat.