OMG... the abs. They burn. They burn bad!
I consider my abs to be strong. I'm pretty capable of torturing them and still maintaining form... and never stopping reps.
But this workout took me to the edge.
I had to stop and take a little break... I couldn't believe it. This workout is that brutal.
Let's get into this one.
If you love for your abs to burn like crazy... Ab Rotation is for you.
Ab Rotation Workout Breakdown
What's really cool about this workout design is your body fluctuates from plank orientation to hollow.
The plank orientation should be easier compared to hollow... but this workout might be an exception.
It's an AMRAP (as many rounds as possible)... but what makes it cool is...
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You'll go down the list
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Back up the list (not repeating the last exercise twice)
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Back down the list (not repeating the first exercise twice)
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Back up
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Back down
I don't think you'll get to 5 rounds. But you never know. You might just enjoy the workout enough that you want to do it for 10 minutes. (That would be so hardcore!)
Here's the circuit:
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6 pushup plank opener - total alternating
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12 luge openers
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60 twisie mt. climbers
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12 side tucked crunches - total
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6 curved ab wheels - 3 per side
Your workout goal is to fight the burn and see if you can get into the fourth round.
Let's get into these exercises.
Ab Rotation Exercise Breakdown
Pushup Plank Openers
Typically I like doing these with a light dumbbell... but we're going all bodyweight so you can alternate from side to side.
So you'll go smoothly from plank opener... into pushup... into the other sides plank opener. Here's how to do these...
Step 1
Get in the top of a pushup plank.
Make sure your hands are wide and gripping the ground because you're going to need the extra balance.
Engage your core... any relaxed muscles will break this exercise down fast.
Step 2
Perform a good pushup. There is no modification for doing these off a box. But make sure you read up on my pushup posts to ensure correct form...
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Knee pushups (you can do this exercise with knee pushups)
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As you come out of the pushup is where things get tough...
Step 3
Push hard out of the pushup so you can go smoothly into the side plank.
This is hard and you need to prepare to stumble a little bit. Do what you need to so you don't fall.
Ideally... you want to open your body into a side plank with a straight body and your feet stacked.
Side planks require a lot of balance and your entire body will be engaged. After a few reps... you'll also feel your core activate hard.
Step 4
Carefully come out of the side plank.
The better you get at this the more smoothly you can fall directly into the next pushup.
Take your time getting out of the side plank... this is the one place where getting a stupid injury can happen.
Once you get the movement down... you can use the momentum of the side plank to help with your pushup and visa versa.
Luge Rocks
You've probably never done this exercise before... but I think you'll love it.
It's essentially a hollow hold... only a little more brutal.
### Step 1
Step 1
Get into a good hollow hold position.
Make sure your abs are crunched deep and hard to push your low back into the ground.
You want to try and lift your hips off the ground... this will increase the ab crunch.
Make sure your shoulders are off the ground.
Bend your knees as needed to ensure your low back is pressed down hard. If you feel your low back arch up... bend your knees a little more.
Step 2
Keeping your abs and your body tight and in one solid piece... rotate over to one or your sides.
Make sure you go far enough so your obliques get activated more.
Pause in this position for a brief half second so your abs are forced to stabilize.
Then just rotate all the way over to the other side... pause and keep repeating.
Adding this "turn" to the hollow hold will light up your abs more than you think.
Dan and I call these luge rocks because they reminded us of an Olympic luge racer. It seems like they have to keep a hollow hold the entire race.
Hence the name.
Twistie Mt. Climbers
Doing these after luge rocks... you're about a feel an intense ab burn that will have you keeling over.
Of course this feels really good. These twistie mt. climbers got me... don't worry... you won't be alone.
Step 1
Get in the top of pushup plank... make sure your shoulders are slightly past your hands.
Take one leg and move the knee so it's reaching to the elbow of the opposite arm.
Keep your core engaged so you're low back is not arching.
Step 2
From here you're going to rapidly alternate one leg up and back as fast as you can.
Just to be clear... the twist is coming from your knee moving to the opposite elbow.
And this little twist adds a nice little crunch you don't get with normal mt. climbers.
Try your hardest to get all 60 done in one shot... it's going to be tough!
Side Tuck Crunches
Step 1
Flip over and lay on your back... exactly as you would if you were doing a hollow hold.
BUT... bend your knees to 90 degrees with your feet and legs together.
Your shoulders are still lifted off the ground and your low back is pressed hard into the ground.
Step 2
Take your hands and crunch up to one side of your legs.
Crunch hard and high as you can.
Return back to the starting position and then crunch to the other side.
Keep going back and forth... working hard to make your abs BURN!
Curved Ab Wheels
You do need an ab wheel for this workout.
I do have a modification for you... plank rockers but
we'll get to that in a minute.
Step 1
There's only one step with this exercise.
Get into the starting position and roll out and turn the ab wheel so the wheel is facing horizontal.
You'll roll out in a pretty strong curve.
The idea here is the curve creates a little more imbalance and is activates your abs more than going straight out and back.
form tip
Only go out as far as you can without engaging your back or letting your back arch too much.
The minute you feel your back arch too much... stop going out that far.
As you practice... you'll get stronger and stronger and you'll be able to continue working your way further and further.
Ab Wheel Modification - Plank Rockers
Plank rockers are a great modification. The time it takes to do one rep of a plank rocker is about the same for an ab wheel.
Step 1
Get into a plank on your forearms. Keep your body tight and in a straight line.
The key to a great plank rocker is to lock your legs out and keep them squeezed the entire time.
Before you start the rep... push your body backwards so your shoulders are behind your elbows.
Step 2
Keep your abs crazy tight and your body locked out as your press your forearms into the ground and pull your body forward.
You want to keep moving your body forward until your shoulders are past your elbows in the other direction.
You'll need some serious ab strength for these. But you got it!
Are You Ready To Get A Six Pack With Me?
You have to let me know how your abs do getting through this workout.
Which exercises did you have to stop so you could grab some rest?
For me it was the twistie mt. climbers. They just got soooo tough. I need to do this workout more often.
Tell me about your experience [in the YouTube comments](/you-tube).
And if you can... I highly encourage you to workout with me in the video.
Go read this post about [how to workout with me](/post). It will help you avoid frustration and improve much faster.
So what I want to know is...
Are you ready to have me and Dan train you and get you in the best... strongest... shape of your life?
Good.
I knew you were ready for this.
Go learn about my online private strength training group called Fit Women's Weekly LIVE .
This is a small group of women who get:
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Daily - custom - workouts designed by me and Dan
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Access to daily LIVE streamed workouts
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Every workout is recorded so you can do one when you want
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Plus unrestricted access to me and Dan for custom training help
This is top of the line... online... training at a fraction of the cost compared to most programs.
You can sign up for a FREE 14 day trial and give it a shot... but only if there are spots open.
If you're more of a DIY type of woman...
Go learn about my program Habit .
All of the workouts in this program are pre-recorded but when I filmed them I still pushed hard and worked out rep for rep.
This style of workout and how I film them for you... it's going to push you hard and product results.
Check out some of the programs and see what appeals to you.
But make sure you get Ab Rotation DONE. And then tell me how it goes.
Go follow me on social because you're going to want to stay part of the FWW fit fam!
