This highly demanding abdominal workout is specifically designed to train the core region throughout the three planes of motion and produce muscle shredding results in every muscle of the core. Celebrity trainer, Jay Cardiello has used this same routine with 50 Cent, Kevin Love and Tyson Chandler. Leave no muscle behind with this intense 13-move ab circuit engineered for getting a six-pack quick.
Perform each move for a duration of 30 seconds. Rest period is 30 seconds. Perform up to two rounds. You will need a medicine ball and a towel.
1. Hip Cross Overs
Lay on back with knees bent and feet flat on floor. Extend arms laterally with palms flat on the floor. Contract core and raise knees up to form a 90-degree angle so shins are parallel to floor. Feet should press together. Rotate torso so knees fall to the right. Pause slightly above floor and return to start. Repeat. Do 30 seconds each side.
Jay says: To increase muscle activation face pamls towards ceiling.
2. Pause and Holds
Place your body in the same position as with hip cross overs. Place your palms just above knee with elbows fully extended. Contract core and press palms as hard as possible into thighs, while driving knees against hands. If performed correctly, your knee will remain in the same position.
Remain in the same position as above but instead of knees bent, extend legs with heels aimed at ceiling. Torso and legs will form a 90-degree angle. Flex toes toward face and begin tracing clockwise circles with your heels. Keep back flat against floor. After 30 seconds, perform same exercise tracing a counter-clockwise circle.
4. Break Dancers
Begin on all-fours. In one continuous motion, swing left leg under hips (above kness), extend foot fully to ceiling so you sit out and face forward, and tap left toe with right arm. Repeat on other side. Aim to keep your knees off of the floor throughout the entire movement. This is a wrestler sit-out except your leg is straight out, not to the side.
Start in pushup position and contract core. Drive right knee up until it unites with the right elbow. Keep your right toe pointed. Slowly lower knee down the forearm until it reaches the wrist. Knee will remain against the forearm throughout entire exercise. Return to pushup position. Repeat. Perform on other side.
Jay says: To ensure proper form, keep an imaginary line from your shoulders to your heel.
6. Walking the Plank
Start in pushup position. Brace core and reach out right hand as far as possible in front of shoulder. Place hand back on ground and do the same movement with left hand. Quickly alternate hands. Aim to form a straight line from your shoulders to hips.
Jay says: Stop immediately if hips begin to sag. Start over and perform again.
EXERCISES 7-13 >>> [PAGE 2]
7. Knee Thrusters
Start in pushup position and contract core. Quickly drive your right knee up toward your navel, while simultaneously reaching your left hand toward your navel and tap top of knee. Return to start. Alternate sides. Perform as quickly as possible.
8. Toe Ups
Start in pushup position and contract core. Do the same motion as a knee thruster but touch hand to toe instead of top of knee. Alternate sides. Perform as quickly as possible.
Jay says: Avoid having your hips raise upward too far of being parallel to the floor. This will cause unwanted stress on your lower back and posterior shoulders.
Begin in a side plank position with hips off of floor and right forearm pressed into floor. Extend your left arm overhead with palm facing forward. Contract core. In one quick motion, simultaneously drive your left knee up toward your navel as your left elbow will punch downward. The two will unite at mid-line of the body. Return to start. Repeat. Do for 30 seconds and switch sides.
Start in pushup position with both hands placed on top of a medicine ball. Chest should be directly over ball. Contract core and walk out right foot to the right. Quickly follow with left foot, placing it beside the right. Continue until body rotates 180-degrees. Pause. Reverse direction with left leg leading the walk. Repeat.
Jays says: Use a hard air based medicine ball. This will allow your easier rotation on the floor.
11. Hip Hops
In a seated position, extend legs as wide as possible with hands placed between legs and palms resting on floor. Keep back flat and chin parallel to floor. Contract core and press palms into the floor, while simultaneously lifting both feet upward. Raise heels upward as high as possible. In a controlled manner, reverse direction with feet. Repeat.
12. Platinum Lifts
Remain in the same position as the above exercise. Contract core. Extend arms laterally side with palms facing out. Raise left leg and touch toe with right hand. Alternate sides.
13. Tap and Go
Remain in same position as above with arms extended overhead holding a medicine ball. Rotate torso to right and slam ball into floor on the outside of right leg. Ball will remain between hands. Upon tapping the floor, pick up ball to navel level and rotate torso to middle. Slam ball between legs. Continue rotating torso toward left and slam ball directly outside of left leg. Return to start. Repeat.
Jay says: To ensure proper foam, aim to keep back flat at all times.