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30 Day Challenge Week 2: Check in With Your Coaches

Six Pack Burn Out - Intense Abs Workout

17 Min • Core
  • View on YouTube
    • Training Type Low Impact, Strength Training, Toning
    • Equipment Mat, No Equipment
    • Membership Free


    In this Six Pack Burn Out workout video, we utilize a number of the more challenging abdominal exercises that either isolate the abs or primarily target the abs while also engaging a number of other muscle groups in the body. This combination of movements is designed to not only fatigue your mid-section, but also strengthen your core muscles to improve definition as well as train the muscles to stay contracted even when not in use.

    Keep in mind that though this video is great for targeting your abdominal muscles, it (or any ab workout) cannot give you a "six pack" no matter how many times you do it (for fat loss, which can lead to more visible definition of your abs, you need more intense, higher calorie burn routines). However, if you just want to strengthen and tone your abdominals, then this type of workout is exactly what you need. 

    If you want to remove some fat around your stomach (and other places, as you cannot spot-reduce fat anywhere), then we typically suggest a combination of strength training and HIIT workouts, combined with an abdominal specific routine 2-5 times per week depending on your goals.  For example, if you need to strengthen your core, then you need to pick abdominal workouts that leave you sore the next day and only do them 2-3 times a week with a full day's break in between.  On the other hand, if you just want to tone, pick a routine that is challenging but focuses more on endurance and does not necessarily leave you sore the next day. With a gentler toning type routine, you can train your abdominals almost every day.

    So, be warned that anyone claiming that an abdominal-focused workout alone can give you a six pack is not being truthful. This Six Pack Burn Burn Out video can tone, strengthen, and define your abs, but it won't be enough to drop fat content from your mid-section, as that takes more intense workouts like our HIIT and strength training routines. Understanding the benefits and limitations of each type of training style is the only way to reach your goals—so take your time, do your research, listen to your body, and be skeptical if it sound too good to be true.

    Workout Structure:
    - 8 Groups of 2 Exercises
    - 2 Sets per Exercise
    - Tabata Style; 20 Sec Active, 10 Sec Rest
    - AB, AB, Format
    - No Extra Rest Between Groups

    - Exercise Mat (optional)

    Warm Up / Cool Down:
    - Not Included

    20 Seconds Active 10 Seconds Rest; 2 Sets each (16 Min Total) [8-12 Cal Per Min]

    - Jackknife Crunch
    - Side Hip Raise L

    - Flutter Kicks
    - Side Hip Raise R

    - Crisscross Crunch
    - Windshield Wipers

    - Reverse Crunch
    - Russian Twist

    ------ Water Break -----

    - Spiderman Planks
    - Knee Tuck Crunches

    - Back Extensions
    - X Crunches

    - Plank Extensions
    - Butterfly Cross Crunches

    - Crunches
    - Planks (second round for max time)

    Though this workout primarily targets the abs, it also gets enough other muscle groups together to burn a good number of calories. On the low end, this video will burn around 8 calories per minute and on the high end it will burn 12 calories per minute.  That range gives you the potential of a 128 to 192 total calorie burn for this 16 minute workout. Remember you can always burn more or less depending on your modifications and personal level of effort.