For most of us, traveling and time constraints don’t end with the holiday season. Work and family commitments are a year-round obstacle to getting in great workouts.
Well, we at Men’s Fitness did some- thing about that. We just released a book—101 Best Workouts of All Time (aka The Men’s Fitness Exercise Bible)—that contains a contingency plan for every situation. We’ve got workouts for any implement you can get your hands on (barbell, dumbbells, Swiss ball, etc.), and any situation you may find yourself in, from the most fully stocked gym with time to burn, to an empty room with nothing but your own body weight to lift—and mere minutes in which to train.
The following routine—an ab workout done with only a suspension trainer—is an excerpt from the book (Workout No. 74 of 101, to be exact). Take it on the road with you and you’ll have no excuse for not boasting lean, hard abs any time of year.
HOW IT WORKS:
Exercising on a suspension trainer is like working outinanearthquake.Yourcorehas to be engaged at all times to allow you to perform even the simplest movements—like tracing circles with your hands—without falling. You can even simulate a sprint on the trainer, which increases your heart rate and the amount of fat being burned while making your core hold you in place despite the movement of your legs.
Perform the paired exercises (marked “A” and “B”) as supersets. So, you’ll do one set each of A and B before resting. Complete all the prescribed sets for the pair before moving on. Do the Sprinter exercise as conventional straight sets.
BEGIN WORKOUT: Page two
Sets: 2 Reps: 10 (each direction) Rest: 0 sec.
Attach the trainer to a sturdy overhead object—a door (with the included attachment), a ceiling beam, a tree limb—and lengthen the handles so they’re near the floor (you can shorten them to make the exercise easier). Get into pushup position with your hands on the handles. Keeping your body braced and straight, make circles with your hands, rotating them inward and then outward. Each complete circle is 1 rep.
1B. PIKE UP
Sets: 2 Reps: 10 Rest: 60 sec.
From pushup position, brace your abs and bend your hips as you reach your hands toward your shins. Raise your butt to the ceiling until your hips are bent about 90 degrees. Stay on the balls of your feet the whole time.
Sets: 4 Reps: Perform for 60 sec., 45 sec., 30 sec., 15 sec. Rest: As long as each set lasts.
Place your feet in the foot cradles of the trainer and get into pushup position with your hands on the floor. Drive one knee to your chest while the other leg remains extended. Now drive the opposite leg to your chest while you extend the other back. Continue so it looks like you’re running in place.
Men's Fitness training director Sean Hyson, C.S.C.S., assembled a team of the best trainers in the world to create the best possible, boredom-beating, plateau-busting routines that cover any amount of time you have to exercise and whatever tools you have available to do it.
Pick up what Arnold Schwarzenegger called "a fantastic collection of workouts" at 101bestworkouts.com.