Get 6 PACK ABS in 30 Days!

Today is a special day! This is the day you’re getting blocking abs! Well…

Let’s just say it’s the day you start getting blocking abs! It takes time and effort but this is how you do it.

In all seriousness though, I’m going to take you through one of my most effective ab routines which consists of TWO workouts. Workout A and workout B. Essentially, these are the workouts I did to get my abs to look the way they look today.

If you follow this routine, I think you’ll be surprised with the results 30 days in. Okay? Let’s do it!

DAY 1: AB ROUTINE (Main Focus: Rectus Abdominis)

Exercise #1 – Cable Bar Pull-down [3 Sets: 15 – 25 Reps]

Key Pointers:

• Place the cable at chest height or near chest height
• Use a straight bar attachment or an EZ-curl bar
• Make sure you get full flexion & extension on every repetition

Exercise #2 – Hanging Knee Raise [3 Sets: 15 – 25 Reps]

Key Pointers:

• You can use a Captain’s Chair to make the exercise easier
• Make sure you’re getting lower back flexion and extension throughout the movement
• Don’t just bring your knees up, use your core to lift your legs

Exercise #3 – Elevated Floor Crunch [3 Sets: 12 – 15 Reps]

Key Pointers:

• Hook your heels into the bench to get more Range Of Motion
• Crunch your upper body as high up as you can
• Hold a weight plate behind your head to make the exercise harder

Exercise #4 – In-Outs [3 Sets: 20 – 30 Reps]

Key Pointers:

• This exercise is about speed and it will fry your abs
• Balance your body on your glutes and use your hands as hooks for stability

DAY 2: Obliques (Main Focus: Obliques & Lower Abs)

Exercise #1 – Standing Oblique Crunch [3 Sets: 12 – 15 Reps per side]

Key Pointers:

• Stand with your feet relatively close
• Flex your legs and glutes throughout the movement for stability
• Don’t lean forward and bend at the lower back. This will hurt your lower back

Exercise #2 – Hanging Oblique Crunch [3 Sets: 12 – 15 Reps per side]

Key Pointers:

• Hang from the bar and crunch your lower body towards the side
• Go as high as you can
• Maintain control throughout the entire ROM

Exercise #3 – Russian Twist [3 Sets: 12 – 15 Reps per side]

Key Pointers:

• Speed and volume are KEY
• Hold a weighted plate to make it harder
• Lean back as far as possible and twist! The more you lean, the harder it becomes

Suggested Program:

Day 1: Workout 1

Day 2: Workout 2

Day 3: Rest

Day 4: Workout 1

Day 5: Workout 2