The Routines
Now that you know the movements, here’s how to put them into routines. These five are excellent places to start. Once you get the hang of them, mix and match these movements to create your own killer core workout!
1) The Marathoner
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| Cable Rope Crunch | 3 sets of 15-20 reps |
| Kettlebell Windmill | 3 sets of 15 reps per side |
| TRX Pike | 3 sets of 20 reps |
| “Rope Climb” Crunch | 3 sets of 15-20 reps per arm |
| TRX Pendulum | 3 sets of 15 reps per side |
| Plank Circle | 3 sets of 5 rotations each direction |
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2) Tabata Torture
Want to burn out your abs in less than five minutes while also kick-starting your metabolism and burning fat? Then do this Tabata workout! Choose any one of the above exercises—I prefer the “rope climb” crunch or the kettlebell Russian twist— and do the move all-out for 20 seconds. Take a 10-second rest, then go again for 20 seconds. Repeat this pattern eight times total. You’ll be fried in four minutes, guaranteed.
Exercise Of Choice: 8 sets of 20 sec; 10 sec rest between sets
3) Time Cruncher
This program hits your total core in less than 10 minutes, so it’s perfect for the end of a workout. Do each move for one minute, using good form and remembering to breathe.
Rest as little as possible between moves to elevate your heart rate and your metabolism. Go through the routine once for a five-minute ab blast or twice for a crazy-hard finisher.
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| Kettlebell Russian Twist | 1 set of 60 seconds |
| “Rope Climb” Crunch | 1 set of 60 seconds |
| Cable Rope Crunch | 1 set of 60 seconds |
| Plank Circle | 1 set of 60 seconds (switch directions) |
| Cable Reverse Crunch | 1 set of 60 seconds |
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4) All About The Obliques
Sometimes in your quest for a six-pack, the obliques get sidelined. This workout will build them, hard and heavy, with the kettlebell moves, then train their endurance with the TRX. Choose a moderate to heavy weight for the kettlebell moves and execute each rep with perfect form. Rest up to one minute between sets.
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| Kettlebell Windmill | 4 sets of 10-12 reps per side |
| TRX Pendulum | 1 set of 20 reps per side |
| Kettlebell Russian Twist | 4 sets of 15 reps per side |
| TRX Pendulum | 1 set of 20 reps per side |
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5) Serious 6-Pack Superset Session
Want to carve those neat little squares into your midsection? Then add this rectus-intensive superset workout into your weekly regimen. The cable moves should be done using moderate to heavy weight to encourage growth, and the plank circles should be considered a recovery move.
To do supersets, perform two exercises back to back without rest. Once both exercises are done, rest for one minute before repeating both exercises again. Repeat for the prescribed number of supersets.
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| Superset | Superset |
| Cable Rope Crunch 3 sets of 10 reps | Cable Reverse Crunch 3 sets of 10 reps |
| Plank Circle 3 sets of 2 reps each direction | Plank Circle 3 sets of 2 reps each direction |
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