Ever heard of the saying, “You’re just running in place”? There’s one thing I constantly see in the gym which epitomizes this. In their efforts to develop a tight, toned body and lean abs, well-meaning guys and girls are cranking out hundreds of crunches, sit-ups, and all variations imaginable. While these core movements have their place, they most certainly should not be the centerpiece of your core workout.
The secret to a nice set of lean abs and an overall fit body, is by challenging muscles with progressive loads while also shedding body fat. Luckily, increasing the load you’re lifting can help with both goals. Today, I want to give you a workout I’ve been personally using for years. It’s not an ab specific workout, but it’s helped me develop my own core better than anything else I’ve ever tried. The concepts are simple, but profound. Stick with this lean muscle mass plan and I’d almost guarantee you’re going to notice changes within four to six weeks.
Lean Abs Without Direct Ab Work?
Like I mentioned above, to get a truly lean body and noticeable abs, you’re going to have to reduce body fat; this means cardio. For today’s article, we’ll assume you’ve got this part covered and focus strictly on the strength aspects. The focus of this workout is both lifting progressively heavier loads AND maintaining a quick pace while you do so. Not an easy task, but, a task worth striving for because this is where the real benefits of the workout come in. In addition, our heavy exercises are going to be full-body, compound lifts. The compound nature of these lifts is going to secondarily target your abs. But because we’re pushing ourselves with heavy weights, that secondary targeting will be a enough to give you a serious core workout and develop those lean abs.
When you push yourself to lift heavy, you tax your system. When you push yourself to work fast, you tax your system. When you do both at the same time, you rev up into the metabolic zone and exponentially increase your fat burning capacity. You’re also building better, stronger muscles by way of the heavier loads. This one is going to be a win-win all around.
The workout is relatively simple, you’re going to do two standard exercises aiming to fatigue around the 10 rep range. On the third exercise, you’re going to bump the load and shoot for 4-5 reps. This may not seem like much, but if you’re jumping up in weight appropriately, it’ll be more than enough to serve its purpose.
After these three exercise combos, you take a 60 second rest break, then go right back to it. We’re going to cycle through several combos for one entire round. Repeat the round 4-5x for a full 45-minute workout.
The POWER UP Workout
So check it out, here’s The POWER UP Workout…