On today’s episode of Live Lean TV, I’m taking you through a quick 10 minute belly fat destroyer workout circuit routine, designed to strengthen your core and torch off your belly fat, so you can unleash your abs.
If you’ve read my book, Awaken The Abs Within, you know the best way to burn belly fat is by incorporating more full body, multi-joint, compound exercises into your workout routine.
These compound moves pull in more muscle groups, thus increasing your metabolism and increase the production of the fat burning hormones in your body.
Here’s how the 10 minute Belly Fat Destroyer workout circuit is structured:
Circuit style: complete a set of exercise A1, then a set of exercise A2, then exercise A3.
That’s one circuit.
3 total circuits.
Click the links below for a step-by-step exercise demonstration of each exercise.
Reps: 8 reps
Rest: 30 seconds
Coaching cues: There are a few ways to grip the barbell, but if you don’t have good wrist mobility, you can follow the same grip as shown in this video. Simply take your left hand and put in towards the right side of the barbell. Than cross your right arm over top of your left arm and grip the left side of the barbell. Keep your elbows nice and high to create that platform for the barbell across the front of your shoulders.
Once you’re set up, look straight ahead, then take a seat by lowering into the squat, then pressing your feet through the floor to stand back up. Ensure you keep looking forward, contract your core tight, and keep those elbows up.
Notes: If you confused why a barbell front squat would be considered an “ab exercise”, here are a few coaching cues why this non-traditional abdominal exercise will help strengthen your core and burn belly fat.
The barbell front squat is similar to the barbell back squat, however the barbell is positioned on the front of your shoulders rather than your upper back. This makes the barbell front squat an even better core strengthening exercise as it requires more core activation to stabilize and keep the body from falling forward.
Reps: 8 reps/side
Rest: 30 seconds
Coaching cues: Select two dumbbells and get into a plank position. As you pull one dumbbell up, ensure your core is tight to keep your hips straight and parallel to the floor during the row. Control the lowering of the dumbbell back to the floor, then switch sides.
Notes: The dumbbell renegade row is one of my favorite core strengthening exercises as it requires a lot of core activation to stabilize the body in the plank position.
Reps: 30 reps/side (or 30 seconds)
Rest: 60 seconds
Coaching cues: get into a plank position, gripping the dumbbells on the floor with a palms facing in, neutral grip. With your core tight and back flat, alternate driving each knee in maintaining a steady breath.
Notes: Mountain climbers are an excellent core strengthening exercise as the plank and knee drive combo really fires up the activation of the abs. The speed of the mountain climbers also helps elevate your heart rate, thus burning more calories.
That’s 1 round completed.
Complete 2 more circuits for a total of 3 circuits.
Even though this workout circuit does not have you directly training the abs with traditional ab exercises, you will get an awesome core workout, and more importantly, create a fat burning metabolic boost in the body.
Remember, to get six pack abs and a flat stomach, you first have to burn off the belly fat!
Enjoy giving your core a great workout, and wave goodbye to your belly fat!
Let me know in the comments below what you think of this workout.
Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.