Abs Workout Routine At The Gym For Men
Warm Up, Abs Circuit, HIIT, And Cool Down
On today’s episode of Live Lean TV, I’m sharing an abs workout routine at the gym for men, including the warm up, abs circuit, HIIT, and cool down.
Warm Up
First up, we have our mobility and flexibility dynamic warm up to be completed before the workout.
Complete one set of this warm up circuit, moving from one exercise to the next, without rest, then proceed to the workout.
WU1. Wall Slides
The first warm up exercise are wall slides.
- Reps: 15
- Sets: 1
- Rest: 0 seconds
- Tempo: 2020
WU2. Medicine Ball Reverse Woodchopper
The second warm up exercise is the medicine ball reverse woodchopper.
- Reps: 8 per side
- Sets: 1
- Rest: 0 seconds
- Tempo: X010
WU3. Kneeling Medicine Ball Leg Extension
The third warm up exercise is the kneeling medicine ball leg extension.
- Reps: 8
- Sets: 1
- Rest: 0 seconds
- Tempo: 3110
WU4. Spiderman Lunge
The fourth warm up exercise is the spiderman lunge.
- Reps: 10 per side
- Sets: 1
- Rest: 0 seconds
- Tempo: 1012
Abs Circuit
Complete abs exercises A1-A4 in circuit format.
Rest 10 seconds between exercises and 2 minutes at the end of each circuit.
* Complete the indicated number of rounds based on your fitness level:
- Beginner: 2 sets
- Intermediate: 3 sets
- Advanced: 4 sets
A1. Oblique V-Ups With Arms Crossed
The first exercise in the circuit are the oblique v-ups with arms crossed.
- Reps: 10 per side
- Sets*: 2-4
- Rest: 10 seconds
- Tempo: 1011
A2. Double Leg Stretch
The second exercise in the circuit is the double leg stretch.
- Reps: 12
- Sets*: 2-4
- Rest: 10 seconds
- Tempo: 1111
A3. Mountain Climbers
The third exercise in the circuit are mountain climbers.
- Reps: 10 per side
- Sets*: 2-4
- Rest: 10 seconds
- Tempo: N/A
A4. Body Saw Forearm Plank With Sliders
The last exercise in the circuit is the body saw forearm plank with sliders.
- Reps: 30 seconds
- Sets*: 2-4
- Rest: 2 minutes
- Tempo: 1010
HIIT
After completing 2-4 circuits of the A1-A4 abs exercises, complete the Sprint Lateral Mini Hurdle Run Drill.
B1. Sprint Lateral Mini Hurdle Run Drill
- Reps: 30 seconds
- Sets: 5 sets
- Rest: 60 seconds
- Tempo: N/A
Cool Down
At the end of the workout, complete the cool down in circuit format.
CD1. Foam Roller Hamstring Massage
The first cool down move is the foam roller hamstring massage.
- Reps: 30 seconds per leg
- Sets: 1
- Rest: 0 seconds
CD2. Foam Roller IT Band Outer Thigh Massage
- Reps: 30 seconds per leg
- Sets: 1
- Rest: 0 seconds
CD3. Foam Roller Quadriceps Massage
- Reps: 30 seconds per leg
- Sets: 1
- Rest: 0 seconds
CD4. Foam Roller Calf Massage
- Reps: 30 seconds per leg
- Sets: 1
- Rest: 0 seconds
There you go.
Why You Need To Follow A Workout Program
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Having a scheduled workout program provides you with the blueprint to know exactly:
- What days to do the workouts
- What exercises to do for each workout
- What order to do the exercises
- How many reps to do for each exercise
- How many sets to do for each exercise
Following a properly structured workout program, based on your specific goals, is going to change the way you approach your fitness.
I guarantee it.
Go join our app right now and get on a program.
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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.
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