Get Fit Faster

Instead of the standard ab workouts full of crunches, situps, leg lifts, etc., try some metabolism-boosting high intensity workouts that work the entire body including the abs… This will help you build rock hard abs & core muscles, but you’ll also create a much better fat-burning workout than a typical ab workout would be…

I’m going to show you an example today of a great “ab workout” that doesn’t include any direct “ab exercises” at all. It’s in a tri-set format (similar to a super-set but alternating between 3 exercises).

The 3 exercises are renegade dumbbell rows, front squats with barbells and mountain climbers. A good rep scheme to use with this could be 4 sets of 8 reps for each exercise, or maybe 5 sets of 5 reps of each exercise. Mountain climbers can be done for a time interval (such as 30 seconds) instead of “reps”.

Renegade dumbbell rows are done starting in a pushup position with the hands on 2 dumbbells. You then row one dumbbell up while stabilizing your body with the other arm. Bring the dumbbell back to the ground and alternate the rowing arm while stabilizing with the opposite arm. This stabilizing effect during the rows creates incredible work for your entire midsection core area. Trust me… you’ll feel it in the abs!

Front squats are of course similar to back squats but with the barbell in front of your body on the front of your shoulders, instead of resting on the upper back. You stabilize the barbell on your shoulders by crossing your arms and pushing your fists into the bar against your shoulders while keeping your elbows out in front of the body.

This takes a little practice at first, so you will want to seek a professional trainer at your gym to help you with the form. Front squats require extreme stabilization strength from the abs due to the barbell weight being shifted to the front of the body instead of the back. Even though this is mostly a leg exercise, this one will work the abs big time!

The beginning and end point…

The mid-point

Mountain Climbers are done by starting in a pushup position and then moving your feet so that your knees are moving in under your chest and then back out to starting position. It sort of resembles climbing a mountain but flat on the floor. If you want an advanced version, you can also shuffle your hands 8-10 inches forward and backward in addition to the leg movements. This really makes it a full body exercise and MUCH more difficult than standard mountain climbers.

After finishing each exercise of your tri-set, rest about 30 seconds before starting the next exercise. Rest about 1-2 minutes after completing each set before repeating.

This will give you one of the best ab workouts you’ve ever had without even doing any direct ab exercises. You’ll see what I mean after you try it!

Technorati Tags: 6 pack, abs, buy, exercises, fat loss, front squats, Mike Geary, mountain climbers, renegade dumbbell rows, truth about abs