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The Ultimate Ab Burner Workout– Workout of the Week

Here’s the next installment of the “Workout of the Week”. This week’s workout is a no-equipment ab workout. It’s pretty intense, that’s why I call it the ultimate ab burner. You’ll really “feel the burn” if you catch my meaning. Most moms, including myself, are trying to get a stronger core. Having a strong core will only benefit you throughout life.

Hopefully, everyone is faring well through the quarantine. I know we’ve been going a little stir crazy at my house. Not being able to get to a gym can be tough when you’re used to taking group fitness classes or hitting the weights and machines. This is an ab workout that you can do at home.

I’ve really tried to give you all workouts that require little, if any, equipment since most people don’t have a power rack in their garage as I do. Even still, we don’t have a deadlift platform or machines so there are some things we haven’t been able to do. The great thing about ab workouts is that you CAN do them at home, typically without any equipment.

Basic Principles

This is another at home, no equipment required workout. Find all my workouts here.

Since there isn’t any equipment involved this workout can be done anywhere.

Focus on GOOD form as always. This abs workout is broken down to 3 circuits. You’ll do the first one for 5 sets, the second for 4 and the last for 3 sets. This is similar to a drop set only you will be dropping the sets, not the weight, since this is a bodyweight workout.

Make sure you have clear floor space. Wear clothes that you can move quickly and easily in.

The use of a yoga mat may also help. Here is a link to one of my favorites. Make sure you’ve got a good pair of sneakers with good support as well.

An interval timer app or the timer function on your phone will be beneficial for the bicycle crunches and the rest periods here. There are a lot of great free apps you can use for interval timers (the stopwatch function on your phone is also perfectly fine).

The Moves

These moves are fairly basic but here is a rundown just in case you’re unsure how to do something.

• Crunches – Lie down on your back. Place your feet on the floor, hip-width apart. Bend your knees and place your arms across your chest. Contract your abs and inhale. Exhale and lift your upper body, keeping your head and neck relaxed. Inhale and return to the starting position.
• Side Crunches – Lie down on your back on the floor with your legs together and your knees bent. Turn to one side at your waist so your legs come down to the floor with your knees still bent. Next, put your hands behind your head and contract your abs to lift your shoulders off the floor. Repeat for the other side.
• Leg Lifts – Lie on your back. Place your hands, palms down, on the floor beside you. Raise your legs off the ground. (exhale as you go). Keep your knees locked throughout. Hold for 2 seconds. Return to the starting position.
• Bicycle Crunches – Lie flat on the floor with your lower back pressed to the ground. Imagine trying to push your belly button to the floor. Put your hands behind your head, bring your knees in toward your chest and lift your shoulder blades off the ground. (Don’t pull on your neck) Straighten your left leg to about 45 degrees to the ground while turning your body to the right so your left elbow touches your right knee. Your rib cage needs to move, not just your elbows. Switch sides and to the same.

The Workout

Complete each circuit for the prescribed amount of reps AND sets. There is a 30 second rest period at the end of each circuit.

Ab Burner Workout

Circuit 1 – 5 sets

Crunches – 75 reps

Side Crunches – 35 reps each side

Leg Lifts – 35 reps

Bicycle Crunches – 1 minute

Rest – 30 seconds

Circuit 2 – 4 sets

Crunches – 50 reps

Side Crunches – 35 reps each side

Leg Lifts – 35 reps

Bicycle Crunches – 1 minute

Rest – 30 seconds

Circuit 3 – 3 sets

Crunches – 25 reps

Side Crunches – 25 reps each side

Leg Lifts – 25 reps

Bicycle Crunches – 1 minute

Rest – 30 seconds

Have fun with it. Time yourself! Try to beat your previous time and work up a good sweat!

I hope you enjoyed this week’s workout of the week. Please leave a comment and let me know what you think or if you’ve tried it.

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