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5 Minute Rock Hard Abs Home Workout

No Equipment Follow Along Abs Workout At Home

On today’s episode of Live Lean TV, I have a treat for you as I’m sharing my 5 minute Rock Hard Abs home workout.

This Rock Hard Abs routine is just one portion of the full “Main Event” workout, found in my best selling Live Lean Meltdown follow along workout video program.

Remember, to unleash those six pack abs, you first need to get rid of that layer of belly fat.

That’s what these Live Lean Meltdown workouts will help you do.

Since it’s about to get way to hot in here, take off your shirt, and let the meltdown begin.

It’s time to hit your core.

Let’s go.

Welcome To The 5 Minute Rock Hard Abs Home Workout

Here’s how this 5 minute rock hard abs home workout is structured.

If you’re following the full Live Lean Lean “Main Event” workout from the beginning, the Rock Hard Abs workout is the 4th of 5 workout segments.

The workout segment before the Rock Hard Abs workout segment is called “Lean Body Agility”.

The Lean Body Agility workout circuit includes fast feet, burpee push ups, and many other fat burning cardio exercises.

Combine those fat burning cardio exercises with the core strengthening abs exercises found in this Rock Hard Abs circuit, and you’re set.

By the time you get to this Rock Hard Abs portion of the “Main Event” workout, you should already be feeling it.

Total Time:

5 minutes.

Type Of Workout:

The Rock Hard Abs home workout consists of 5 different abs exercises, which will be completed in circuit format.

When it comes to working your abs, crunches can help, however your entire abs workout program should not just consist of crunches.

You also have to work in stability abs exercises, like you’re about to do during this rock hard abs home workout.

Rock Hard Abs Home Workout Exercises

Click the links below for a step-by-step exercise demonstration of each exercise.

A1. V-Up

Reps: 30 seconds

Rest: 30 seconds

Sets: 1

Tempo: 1012

Coaching cues: The first abs exercise is the v-up. Get down on the floor and fully extend your body. Then raise your upper body and legs to form the letter V. Hold that for 2 seconds, while keeping your core tight and engaged as much as possible. Your core should be good and flexed, as if someone was about to drop a rock on it. Reverse the movement back down to the floor and repeat for 30 seconds. Once you’re ready, let’s go. Solid work.

A2. Side To Side Knee Tucks (i.e. Knee Ins)

Reps: 30 seconds

Rest: 0 seconds

Sets: 1

Tempo: 1010

Coaching cues: Stay down on the ground as the next abs exercise are knee ins. The movement starts by driving your knees in to the center, then drive them back out. Then drive your knees in to the right, then back out and to the center. Finally drive your knees in to the left, then back and out to the center again. Focus on keeping your knees together, with your back flat, and core as engaged as possible. In other words, as hard as a rock. Repeat for 30 seconds of all out effort. That’s all you need. Let’s go.

A3. Bicycle Crunch (i.e. Bicycle Abs)

Reps: 30 seconds

Rest: 30 seconds

Sets: 1

Tempo: 1012

Coaching Cues: We’re now going to do the bicycle crunch, i.e. bicycle abs. Lie down on your back, with your hands behind your ears, rather than placing them behind your head. This will stop you from pulling on your neck. Bring one elbow to the opposite knee and hold for 2 seconds. Then reverse the movement and repeat with the opposite elbow and knee. Remember the analogy of dropping a rock on your stomach. When you keep your abs tight, that rock should shatter. Also make sure you’re breathing. The stronger the exhale, the stronger the contraction you’ll have in your core. This will help you pull in your abs for a leaner and stronger appearance. Let’s go.

A4. The Breakdancer

Reps: 30 seconds

Rest: 30 seconds

Sets: 1

Tempo: 1010

Coaching Cues: We’re almost done with this Rock Hard Abs home workout. Next up is an abs exercise that I call the breakdancer. Get down into a straight arm plank position, with your hands directly below your shoulders.

To complete the breakdancer move, take your right leg and extend it across and to the side of your body, keeping your back flat. Reverse the movement back to the starting position, then repeat with the opposite leg. This movement really engages your obliques to sculpt an overall strong core and a full set of rock hard abs. Complete for 30 seconds, while making sure you are breathing, with your core contracted throughout the set.

If you need to take a break before the 30 seconds is up, stop, take 2 seconds to breathe, then get back into it and keep going. Let’s go. Good job. The final meltdown is coming up next.

The Final Meltdown

A5. Mountain Climbers

Reps: 60 seconds

Rest: 0 seconds

Sets: 1

Tempo: N/A

Coaching cues: For the “Final Meltdown” we are doing mountain climbers for a full 60 seconds. You have 60 seconds left in you, right? But first, go get a drink of water. Staying hydrated is so important when you’re doing these type of exercises. Get into a straight arm plank position, with your hands below your shoulders. Keep your back flat, drive your knees in, and keep your core as tight as possible. Let’s work the lower abs. If you notice your lower back is getting tired, stop and take a quick break, then keep going as fast as you can. You’re almost done, so keep pushing.

Are you feeling the meltdown yet?

If you enjoyed this “Rock Hard Abs” workout segment from Live Lean Meltdown, I guarantee you’ll enjoy the full program.

Get The Full Live Lean Meltdown Follow Along Workout Video Program

Check out my at home Live Lean Meltdown 30 day follow along workout video program.

The full Live Lean Meltdown program includes a professionally produced 26 minute “Main Event” no equipment cardio workout, as well as 6 other never been seen before 4 minute tabata workouts, and 2 of my popular “Brad Says…” 5 minute workout videos.

Rock Hard Abs Workout Live Lean Meltdown Workout DVD

Live Lean Meltdown is guaranteed to get you sweaty.

Be one of the many to rock the meltdown.

Once you purchase, you’ll also get instant access to a total of 10 videos.

Live Lean Meltdown Workouts Include:

  • “Main Event” 30 minute workout
  • “Start Getting Lean” 4 minute tabata workout
  • “Ripped Core” 4 minute tabata workout
  • “Explosive Gains” 4 minute tabata workout
  • “Shredded In 4” 4 minute tabata workout
  • “Toned & Ready” 4 minute tabata workout
  • “Beach Body” 4 minute tabata workout
  • “Brad Says: Fat Can’t Live Here” 5 minute workout
  • “Brad Says: Sweat Is Your Fat Crying 5 minute workout
  • Bonus: “How To Make Your Own $2 Agility Ladder In Just 2 Minutes

The full Live Lean Meltdown program is available here.


Start by taking our FREE Live Lean Body Quiz to get access to the best program specific to your goals, current fitness level, and access to equipment.

Take the Free Live Lean Body Quiz


Did you enjoy this 5 minute rock hard abs home workout?

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Today’s Question Of The Day:

  • Do you like at home follow along workout programs?
  • If so, which ones are your favorite?

Be sure to share your answers in the comment section below.

Check out our free workout videos here.

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20 responses to “5 Minute Rock Hard Abs Home Workout

  1. Brad, the video is very useful, thanks for sharing
    But I am wondering why cant i feel any muscle pain on my lower abs? I mean
    not only this video, even sometimes I did exercise focusing on the lower abs
    Am I doing it wrong or something? Is it about me arching my back a little
    Thanks for answering

  2. Hey brad great cardio/ ab work out.. do you think 4 minutes a day of high
    intensity tabata drills are enough to burn belly fat?

  3. hey does your workouts work if you are 13 and overweight? im 13 and i
    started bulking and its going reallly great but im trying to know if your
    tabatas workout and stuff and the afterburn increases your metabolism by

  4. Love your energy and these ab workouts. I already do the V-Ups and Bicycle, but i’ll try incorporating the others into my workout too.

  5. Brad Gouthro’s Full “Rock Hard Abs” Workout Portion From Live Lean Meltdown
    DVD @racheleplowman @Carolyn_Hoops

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