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Abs & Core workout

Abs & Core Workout

A full abs & core session built from everything a full gym has — 5 movements, 16 working sets, about 42 minutes including rest.

Exercises
5
Working sets
16
Time
~42 min
Goal
Hypertrophy
Trains the abs & core · tap any muscle

Warm up first

  1. 3-5 min general warm-up
  2. Dead bugs — 2 x 8 per side
  3. One easy practice set of the first movement

The session

  1. 1
    Ab Wheel Rollout
    Other · Deep core, Upper abs
    4 × 30-45 secrest 150s
  2. 2
    Hanging Knee Raise
    Bodyweight · Lower abs
    3 × 10-15rest 75s
  3. 3
    Pallof Press
    Cable · Obliques, Deep core
    3 × 30-45 secrest 75s
  4. 4
    Side Plank
    Bodyweight · Obliques, QL
    3 × 30-45 secrest 75s
  5. 5
    Cable Crunch
    Cable · Upper abs
    3 × 10-15rest 75s

Why this order

The heaviest movements come first, while you are freshest: the compound at the top is the one that decides whether the session was worth doing. The 4 isolation movements come after, when being a little tired costs you less. Rest shortens as the movements get smaller: 150 seconds after Ab Wheel Rollout, 75 after Cable Crunch.

Abs & Core wants 8–16 hard sets a week and 2-4x per week, so this is a session you can run twice a week and land in that range. More about training the abs & core.

Same muscle, different kit