Killer ABS combo… sounds exciting doesn’t it?
Killer Abs is a very efficient cocktail of abs burning cardio and strengthening exercises. We are focusing on abs, but it is still ZONA training, so we involve another area as well. This time it’s the arms turn. So by the end of this workout you will feel your shoulder muscles as well.
This is a combo, so after certain reps we move to the next exercise and so on without any breaks. Once we finished the 4 exercises, we start again. We do as many rounds as we can for 4 minutes, then having a rest by holding a plank for 1 minute. Then 4 minutes of combo comes again, followed by another plank. And we have a 3rd round as well with a plank finish of course.
In a row we have 5x double burpees, 5x mountain climber – push up combos, 10 jackknives and 10 Russian twists.
Now we’ll go through with each exercise with the proper form.
1. Double burpees
We start with wider stands. Hands go in between your feet. Bend your knees and jump back into plank position, then next to your hands again. And then repeat, before we jump up. In a regular burpee we don’t double this movement, but now we want to give the abs a hard time. So we actually do one half burpee and a burpee without the pushup, so its gonna be faster and more cardio-like.
2. Mountain climber + pushup combo
Mountain climber first! Do a nice plank, your ankles, knees, hips and shoulders are in line. In this position you just bring your knees towards the chest. You don’t wanna drop your hip and lose the movement, because your back will hurt. Exhale each time your knee comes up and keep your abs tight so you don’t fall. I love this workout so much, because I have to keep focusing on my abs and keep them tight. And this is a great cardio workout as well.
Now as we want to involve the arms a bit more, we do a push up after every fourth knee raise. Never let your form break down after certain reps and always keep full range of movement for max result.
The starting position for jackknife is face up on the floor with your legs straight and your arms behind your head. Tighten your abdominal muscles. And you come up as you exhale, you balance your weight on your sitting bones, and simultaneously lift your bent knees toward your chest and your torso toward your knees. Bring your arms to the side and touch your ankles. When you shorten the distance between your ribs and your hips, your rectus abdominis, also known as your “six pack,” contracts. And we are happy for that!
4. Russian twist
We are on our sitting bones. We tilt backward, so our core muscles are keep working. This is only our starting position. We grab a dumbbell to make it more challenging. Now, we’re going to twist to the left, then to the right. You want to look straight ahead, twisting your torso and not your head, ok? Keep your neck neutral. Relax your back, focus on your abs! Exhale as you twist.
Right, that’s it. As I said, we do altogether 3 rounds of the 4 minutes combo and the 1 min plank. So it will take only 15 minutes. It is a very quick and challenging workout without rest, but whenever you feel so, take a short break, have a quick stretch. You rather take short breaks, then sacrifice the form, ok?
I want 100% from you! Push yourself beyond your limits! Otherwise, enjoy the workout! 😉
Need constant motivation? Want to do the whole workout with me, in real time?