Bodyweight Abs & Core Workout

Warm up first

1. 5 min easy cardio to raise your temperature
2. Scapular pull-ups or dead hangs — 2 x 20 sec
3. Two ramp-up sets of your first movement at 50% and 75%

The session

1. 1
   Hanging Knee Raise

   Bodyweight · Lower abs
   4 × 10-15rest 75s
2. 2
   Plank

   Bodyweight · Deep core, Upper abs
   3 × 30-45 secrest 75s
3. 3
   Side Plank

   Bodyweight · Obliques, QL
   3 × 30-45 secrest 75s
4. 4
   Dead Bug

   Bodyweight · Deep core, Lower abs
   3 × 30-45 secrest 75s
5. 5
   Reverse Crunch

   Bodyweight · Lower abs
   3 × 10-15rest 75s

Why this order

The heaviest movements come first, while you are freshest: the 0 compounds at the top are the ones that decide whether the session was worth doing. The 5 isolation movements come after, when being a little tired costs you less. Every movement here takes 75 seconds between sets — they are all big enough to need it.

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

• Abs & Core Workout5 exercises · everything a full gym has