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New Abs Workout Program

You like abs, right?

Well, you may not like your abs right now, but you like working your abs because…well who doesn’t!

I’m no different.  I loves working me some abs, but the problem is it can get a bit stale and boring.

abs workout program to lose stomach fat

my six pack

So I went into the studio one beautiful afternoon and decided to do some abs workout tinkering.

It was pretty stinkin’ fun.  I had a basic idea that I thought would be cool for you to see better results, and get more “feel” from working your abs, but wanted to see if what my brain thought would actually come out and be “doable” in workout form.

My tinkering has seemed to work!

How do I know this?

It’s been 4 days since doing this new style of abs workout program and my abs are still sore!  Specifically, my lower abs are sore.

If you’ve worked out for more than a month, then you know how difficult it can be to get that good sore feeling in your abs where you can still function normally, but every so often, if you move just so, you get a little reminder of how awesome your workout was, and that’s the feeling I still have today…

…And it’s awesome!

What did I do?

Essentially, I sandwiched a 10-minute workout between two different styles of 4-minute abs workout programs.

The first style of abs workout was geared more toward “stabilization,” while the second one, the one done after the 10-minute workout, was more of a “burner.”

All told, the workout took about 20 minutes, not including the warm-up.

It still used my philosophy of breaking things down into manageable “bite size” pieces that give you the option of stopping if you run out of time, or doing more if you have extra.

Here’s the exact workout I did last week during my “tinkering.”

Pre-Workout Abs Workout Program:
1A) Renegade Row – 8 reps/arm
1B) DB Overhead Squat – 15 reps

**Truth be told, I probably shouldn’t have paired those two because of the shoulder demand, but I did it anyway…and it did work my stomach and core pretty well.  If you can’t do a Renegade Row, replace it with a Push-up Plank Extension.

I did that as many times possible in 4 minutes – no rest.

10-Minute Workout:
1A) Chin-up – 6 reps
1B) Reverse Lunge – 10 reps/leg
1C) Jump Split Squat – 10 reps
1D) Dive Bomber Push-up – 8 reps

**If you can’t do a Chin-up, substitute some type of Dumbbell Row like an Elbows Out Row.  If you can’t do the Dive Bomber Push-up, substitute a “T” Push-up. It’s not quite as effective, but is a good swap that also works your core pretty hard.

I did as many sets of that in 10 minutes possible.  Pairing up those two leg exercises really made my legs come alive. The Dive Bomber Push-up is also a great abs exercise, while also hitting your shoulders, triceps, chest, upper and lower back.

Post Workout Abs Workout Program:
1A) Knee Raise – 12 reps
1B) Slow Power Wheel Pike – 6 reps

If you don’t have a Power Wheel, use a stability ball and do the same exercise.  If you don’t have the option of doing a Knee Raise, do a Reverse Crunch.

Again, I did that core circuit for 4-minutes.  The only thing that slowed me down was getting my feet situated in the Power Wheel, which was fine because it’s such a great abs exercise.

You’ll also notice that I did a lot of bodyweight exercises in this style of workout.  Being able to use your own bodyweight for a workout is very important.  I’d much rather my clients be able to do multiple different styles of push-ups, and do a lot of each, than be proficient with the bench press.  It works the abs and core more and you get better overall results.

All told, it took about 20 minutes and I felt awesome afterward.

I’m thinking about doing this style of abs workout all month, or even longer, to see how it goes.  Come to think of it, this would be a great style of workout next spring before summer-time hits!

Give that workout a try and let me know what you think, or if you have your own exercises you can throw in and still use my “Pre” and “Post” Abs style, let me know what you did.  I love hearing what other folks incorporate into their workouts after getting inspired.

Have an awesome day!


P.S. – If you’re a Fit Parent Force member, this month’s Workout Of The Month is just like what I outlined and I call it the Abs Blaster!  The videos are up and ready for you to watch and download and the program is ready for your download.

After doing these new abs workout program every month now for almost a year, I think this is my favorite.  It works so nicely and is an area of the body everyone wants to work and this does it a little differently.

If you’re a member, click here to get it.

If you’re not a member, and would like to become one or check out what I’m talking about, click here.

About The Author

Ed Scow, also known as "The Fit Dad", likes long walks on the beach, snuggling, hand stand push-ups and pretending to work. He's also a fitness & nutrition expert, proud papa and husband to a smokin' hot wifey.

Number of Entries : 169

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