Unlike average abdominal exercises such as sit-ups, crunches and leglifts, the reader is here introduced to a much better strategy, utilising intense whole body workouts, which nevertheless also work the abdominals, and boosts the metabolism in the process.
In this cool example workout, three exercises which don't specifically target the abdominals, are alternated in a 3-way superset. The exercises are as follows:
1. Mountain Climbers
2. Renegade rows
3. Barbell Front Squat.
These could be performed using a variety of rep protocols. For instance performing each exercise for up to four sets of eight reps. If you use less reps per set then you can increase the number of sets e.g. five reps per set for five sets for each exercise. An alternative rep scheme for the mountain climbers would be to perform them for timed intervals (e.g. half a minute).
To perform Mountain Climbers, start in the press up or push up position. The feet then alternately slide up until the knee reaches chest position and are then returned to the initial position, thus resembling the motion of mountain climbing except except this performed horizontally on the floor. To make the exercise more difficult, the hands can be slid forwards and backwards several inches, in conjunction with the foot motion. This advanced version of the mountain climber has the added benefit of making this a more complete full body exercise.
The next exercise in the tri-set, the Renegade Row again starts from the press up position, but this time the hands are holding on to a pair of dumbells (or kettlebells). As you row one of the dumbells up to your chest, keep your core tight and use the other arm to counterbalance the rowing motion. The dumbell is then returned to the ground, and this is then repeated on the other side. The opposing stablisation during the rowing motion, really works the core muscles. Believe me you will feel the work that your abdominals have done!
The final exercise in the tri-set are Front-squats. The barbell is held resting on the front of your shoulders, with arms crossed, keeping your elbows up and fists pressing against the shoulders. (You might want to get some help from a competent gym instructor to make sure your form is correct, as this exercise will need some practise to get this right). Since the weight is front loaded the core muscles are needed to stabalise the barbell, more so than if it was loaded on your back as in the back squat. Although primarily a leg exercise, your abdominal muscles will really feel the benefits of this exercise.
You can take a half a minute of rest after you finish each exercise in the tri-set, and a full minute or two of rest between sets. This will give you an excellent abdominal workout without even performing a single specific abdominal exercises. You'll understand what I mean when you attempt this workout!
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