The Most Insane Ab Workout Ever

by Jenni in

Oh goodness is that ab routine intense. I completed this insane workout this morning after deciding to give my abs a major facelift over the next month. There have been plenty (and I mean plenty) of ab workouts on P+K already, so I took my three favorites and created an ab workout that could leave grown men crying.  

The workout is comprised of two of P+K originals and one from Pumps and Iron. I love all three of these workouts and doing them together makes it all the better. The entire workout takes 33-35 minutes, depending on your warm-up time. Complete each workout once, without any breaks. Then, break for 1-minute between workouts 1 and 2, and 2 and 3.

This workout is intense, but not terrible. The cardio training will help burn fat and increase your daily metabolic rate while the strength and resistance training will work all areas of your abs. This multi-workout will increase back, leg, and upper arm strength as well!

I suggest completing this workout at least 2-3 times per week for a total ab makeover!  

Workout 1: Crunch Free Core Workout

This workout is intense. To make it play a little better with the two others, I did some minor tweaking. Only warm-up for 1-2 minutes as needed, then complete two circuits with a one minute break between each.  Since we will be doing more Superman/Bananas in other workouts, swap out Superman/Banana with 1-minute Plank Toe Rolls.

Once both circuits are complete, rest for one minute, then go on to workout 2.  

Workout 2: Ten Minute Abs

This workout is great on it's own, but add it to our insane ab cocktail and you have a powerhouse. Complete the entire workout as directed, then rest for 1-minute and go on to workout 3.  

Workout 3: 8-Minute Abs 2.0

Nicole over at Pumps and Iron created an incredible 8-Minute Ab routine that is great on it's own, but goes perfectly as the finale of this Insane Ab Workout. Complete each exercise as Nicole directs, then cool down and stretch.

 

Must-Do Workout Routines

by Jenni in

There are a few workout routines that I have been dying to do or cannot get enough of. It feels like every magazine, YouTube workout channel, and blog has been going crazy with workout videos since Bikini season is upon us. And of course, I have been going a bit crazy with the workouts I have been doing for that same reason. My 10K training is doing wonders for my torso (woohoo flat abs!), but these workout how-to's have been helping with everything else. Do not fret though, I have added in a must-do ab routine if abs are your trouble spot! 

​The Ultimate Arms and Abs Workout

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Shape.com has put together an awesome workout for arms and abs. This routine is somewhere in between intense and not, and can suit most anyone's fitness goals. Fitness trainer, Jessica Smith, created this fast paced upper body workout, recommending that it be done two to three non-consecutive days a week. She also has some great tips for people who experience wrist pain while doing arm workouts- thank goodness!

This workout uses circuits in a fun way that I have never done before. Instead of doing every exercise and repeating that set, you have mini circuits with two exercises done twice. There are four circuits, eight moves total. ​

Alphabet Abs

I will first say that I hate, hate, hate abs routines that only work the upper abs. Apparently Cassey Ho is not a big fan of them either because this workout works both the upper and lower abs. The workout uses the letters of the alphabet to tone the abs, it is super fun and a bit educational! The workout is technically only two moves, ​but your draw out each letter of the alphabet in each move... It is intense!

​Full Body Fat Incinerator

This is the only must-do workout on the list that will work the whole body. The entire workout only takes about ten minutes, so I would recommend doing this as a warm up before going on to another workout in the must-do series. ​

Amanda Russell created this quick, fat burning workout to be a quick cardio session that mixes fast-paced moves with holding poses. This workout, like all Amanda Russell workouts, it intense. Thank goodness Amanda believes in quick workouts as much as she does intense ones! This workout will be over quickly, but your body will be feeling it for a while! 

Brazilian Booty

This booty workout is part of the 30 day butt challenge over on BeFit's YouTube Channel. The Brazilian Booty workout has tons of fun moves mixed with kick-boxing for a workout that will not be boring. I would totally recommend doing this workout, even if you are not doing the BeFit challenge with me. This guy will work your arms, back, and legs right along with your bum!

The Brazilian Booty workout would be a great follow-up for the Amanda Russell fat burner. Both will work your whole body (with some slight emphasis on the hind) and both will get that heart rate going! ​

A Crunch Free Core Workout

by Jenni in

I love crunches as much as the next washboard-ab-craving girl, but sometimes you just want something different. Enter the Crunch Free Core Workout! This workout will give your midsection a run for it's money, working all the abdominal muscles and then some. The workout is best as a circuit completed 3-4 times with a one minute break between each. The heart pumping action will help burn fat while the muscle building is done through muscle tension and contraction in each exercise.

Warm up by jogging in place or doing jumping jacks for 3 minutes.

Knee-Ups

You may not think of these as an ab workout, but trust me, they are. Knee ups work those hard to get to, lower abs along with our upper thighs and hip flexor muscles. Complete for 1 minute.

Mountain Climbers

Mountain climbers will work you core, chest, and upper thighs. Start in plank position and bring right foot in towards chest. Return to starting and bring left foot in towards chest. Alternate legs as fast as possible for 1 minute. To intensify this workout, lower into lowered plank position and continue as before.

Tornado

This will work your upper, lower, and oblique ab muscles. Lay on the floor with feet together 2 inches off the ground and your entire back touching the floor. You can place hands under tailbone in a diamond shape if your back strains easily.

Start by rotating legs to the right, then upwards towards the chest, then to the left, and end in starting position. Your feet should be drawing a circle in the air. Continue for one minute and alternate to start on the left in the next set.

Plank-Twist

This will do a number on your oblique and upper abs. Start in Plank position. Dip right hip down so it touches the ground while twisting your body. Twist body back and dip left hip down so it is touching the floor. Alternate between left and right hip in a continuous, fluid motion for 1 minute.

Banana-Boat

Start laying on your back with arms stretched above your head and legs out straight. Lift legs and arms off the ground about two inches. Without help from arms or legs, rotate so you are laying on your right side with only the torso touching the ground. rotate to stomach, then the left side in the same manner. Hold each position for 15 seconds. Rotate left first in the next set. 

Boat Pose

This yoga pose is fantastic for increase balance, coordination, and abdominal strength. Lay on your back and lift legs and arms into the air so you are making a "V" with your body. Make sure to keep pressure off your lower back by balancing on your sit bones and keeping the back straight. For a lower difficulty, bend legs and bring arms straight forward so they are parallel to the ground. Hold for 1 minute.