For many years and sets, crunches have always been thought to be the best way to build lean, hard six-pack abs. If it wasn’t crunches, experts would suggest some other feel the burn type movement you were supposed to slog through after high-rep workout until your abs popped, but that is about to change.
But do crunches still have their uses? Of course, but that use is definitely not building abs as strong as they look. There is a better way.
Instead of the same old ab routine, you’ll power through a dynamic full-body fat-throttling routine that’s as fun as it is effective.
This regimen done a couple of times a week within a regular training split will hit your whole body, with a focus on building core strength. If you do it with intensity and put forth a lot of energy while taking minimal breaks between exercises, 15-20 seconds max. You can burn calories at an accelerated rate, which will continue to a strong, shredded look over time.
All of the following exercises should be done explosively while maintaining strict form. That means you’ll rep quickly, but with enough body control to pause briefly at the start and midpoint of each rep, keep it smooth and never sloppy.
This crunch routine consists of several key phases: chin-ups, push-ups, squats, lunges and some final burpees with a quick sprint. Each of the first four phases starts with a high-rep movement and then increases the difficulty or adds weight to the same movement for lower reps.
The weighted versions will feel particularly difficult compared to all those bodyweight reps. But what may surprise you here is where you feel it, not just in your arms, back or legs, but deep in your core, which will be taxed as it stabilizes your body throughout such a challenging series of exercises.
If you have never paired movements this way, be prepared to use a much lighter weight than you are used too. They are going to trouble your whole body, not just the target muscle groups.
And then, just as you are weak, comes the killer three minutes of burpees followed by three sprints of 400 meters. Of course, it would be foolish to expect to be able to do burpees for three minutes straight, just keep moving, rest when the your head starts to spin and start again. The last part will be tough but the conditioning and athleticism it builds cannot be copied. This is what will make your new and strong abs visible, if you can take the effort required.
You will soon find out from the above workout how difficult it is to get those six-pack abs, but you will be glad when you conquer this workout as you will have a perfect set of abs in no time.
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