Need a new ab routine? Here’s a program you can follow that will help give you variety and a solid regime to follow. Steve designed this 4-day ab routine to add to any workout program. (click on the links below to see instruction for each exercise)
Before you check out the workout, read Steve’s blog on abdominal and oblique muscles. He explains each muscle, why we work it, how often we can work it, why we work it with and without weights, and what each muscle does for our physique! It’s GOOD STUFF!
4-Day Workout Program:
Each week, pick 3 days of A OR B Workouts and 1 day of C OR D Workouts
Click on the exercise to view video instruction.
High Rep Day
High Resistance Day
On our LiveXFit show, we don’t just throw exercises together for no reason. Each set of exercises has been well-thought out and has a purpose – and it’s to get you results. If you missed yesterday’s live workout, not only can you go back and watch it at your convenience, you learn from what we do on the show.
For instance, yesterday’s workout consisted of a shoulder circuit of 9 exercises, an ab circuit of 9 exercises and a leg circuit of 9 exercises. Each circuit was made up of 3 triplets. Another words, we did 3 sets of 3 mini circuits to make one big circuit that targeted one muscle group. You could do the whole workout (and we hope you do!!) or you could take pieces of the workout and add them to your own routine.
This triplet (above) is just one of those sets of 3 we used in our abs circuit. As you watch our shows (hopefully not while sitting on the couch eating ice cream lol), take mental notes of what we are doing. If you like combination of exercises we do, FIRST, let us know!! We’d love your feedback (members can comment on the workouts and interact with us online), SECOND, bookmark the workout so you can do it again, or jot down the part you liked so you can do it ‘a la carte’. THIRD, use it alone and beef it up. If we only did it one time through in a line up with other exercises, just repeat that set of exercises for 3-5 times for a great blitz.
To help you build your workout library, I will occasionally pull some of my favorite exercises from some of our shows and share them here and on social media. Hope to see you on LiveExercise – available on LiveExercise.com, on Roku and on SamsungTV. 🙂
30 Seconds of Each (0-10 seconds rest in between)
3 Rounds (no rest between rounds)
We all want tight abs, but sometimes we need a new workout to give us some new motivation we need to work them as hard as we should. Here’s a new ab circuit from Steve Pfiester at LiveExercise.com. Give it a try!
15 Roll Ups (Right)
15 Roll Ups (Left)
15 Oblique Crunch (Right)
15 Side Plank Pulses (Right)
15 Oblique Crunch (Left)
15 Side Plank Pulses (Left)
(each round is under 5 minutes)
Follow along with Steve at Live X:
Try more insane workouts for 14 Days Free!
My abs are SO sore! I just sneezed and this literally popped into my head (right after I winced, grabbed my stomach and said OWWWWIE!). Then I smiled, stood back up nice and tall and said “THAT’S WHAT I’M TALKING ABOUT!!!!!”
The workout that left me in painful bliss:
CLICK HERE to get the whole weekly ab workout plan.
I know how easy it is to get bored of workouts, but there really is life outside of traditional crunches and sit-ups. It just takes a little imagination, knowledge or guidance from a pro like my hubby Steve. Over the last year Steve has come up with some great workouts – and ab workouts are always a fav! I mean, who doesn’t want great abs?!
Here are some of my favorite ab exercises that Steve put together for various brands and workout programs – and as you can tell in his pic, they work! Not only will they give you a great workout too, but you’ll learn some new moves to broaden your exercise library.
Give them a try and let us know which one you like the most!
#1 Four-Minute Abs
20 Rock Climbers
20 Figure 8 Ball Pass
20 Reverse Crunch
20 Ball Crunch
#2 Core & Cardio Workout
Left Handed 2-Point Stance
Right Handed 2-Point Stance
Left Elbow Plank with Pulses
Right Elbow Plank with Pulses
#3 Abs & Core Circuit with Balance Ball
25 Rotational Crunches
25 Dynamic Plank
25 Take It or Leave It
25 Oblique Side Bend
#4 Design Your Abs Workout
25 Sit Ups
25 Roll Ups or Toes to Bar
25 Oblique Sit Ups (25 on each side – 50 total)
Repeat 3 Times.
#5 Core & Glutes
Plank (10 seconds)
Upward Facing Dog (10 seconds)
Sunbird Leg 3-Position Leg Lifts
10 circles per position (back, 45 degree, 90 degree)
Plank + Knee to Opposite Elbow (a sit-through)
10 times on each side
REPEAT ENTIRE CIRCUIT
#6 BCx Core
25 Obliques (Left)
25 Obliques (Right)