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Ab Circuit Workout for Advanced

The ab circuit workout advanced is an ab circuit that challenges the core and the entire body with full body ab exercises that burn fat and calories.

You can use this ab workout various ways. Perform set one of each ab exercise for the number of reps suggested going from one exercise to the next with little to no rest between exercises. After one circuit rest for 20 seconds then repeat 1-2 more times.

You can also divide this ab workout into two smaller circuit and perform 45-50 seconds of three exercises back to back then rest for 15-20 seconds and repeat 1 more time then do the same with the next three exercises. This is slightly harder than the first option.

A third option for the truly insane is to do tabatas of the first five exercises (8 rounds of 20 seconds work 10 seconds rest of each exercise) then try the ball balance at the end for 60 seconds. That means you'll work each exercise for 4 min. so it's 20 min. of tabatas and 1 min. of balance. Yeah, it's hardcore and not for people with weak TVA or bad backs or bad shoulders. Please be careful with this option.

After 2-3 weeks of this ab workout change to a different ab workout for better results.

Exercise
Alternating Single Leg Bridge
Rollout on the ball until just your feet are on the ball and you are forming a bridge.
Keeping this position lift one foot off of the ball and hold for 1-2 seconds.
Return to the starting position and repeat with the other leg.


Ab circuit workout tip:
Contract your abs the entire time and initiate the movement by squeezing the glutes and stabilizing the hips. Be sure to keep hands under shoulders for better stability.
Sets RepsWeight/
Resistance
TempoTime
110
210
Prone Pull Ins on Ball
Start Position: Roll out on the ball so that your shins are on the ball and you are supported by your hands in a table top position.
Pull the ball using your feet towards your chest. While doing this bend your elbows in a pushup fashion.
Return to starting position.

Ab circuit workout tip:
This is a full body exercise that focuses on the core. Keep abs contracted throughout to prevent low back strain and squeeze the shoulder blades and glutes to make pushing up easier.
Sets RepsWeight/
Resistance
TempoTime
110
210
Wide Stance Low to High Wood Chops
1. Start with a wide foot stance and grab the cable in its low position.
2. Keeping your arms straight and in front of your chest proceed to rotate your trunk so that your hands are pointing up towards your shoulder.
3. Return to the starting position and repeat for desired repetitions. Repeat with the other side.

Ab circuit workout tip:
Notice how the feet, shoulders, and head pivot. Make sure to pivot all three every time to prevent knee shoulder and neck strain.
Sets RepsWeight/
Resistance
TempoTime
110 each side
210 each side
Single Leg Russian Twist
1. Stand with feet hip-width apart.
2. Hold medicine ball with both hands and arms only slightly bent.
3. Swing ball over to the right hip and come up onto right foot. Forcefully swing ball forward and around towards the left side so that you are only standing on left foot. Reverse back in the opposite direction. Keep the stomach drawn in to maximize proper usage of muscle.


Ab circuit workout tip:
Contract your obliques as you turn and swing the ball with enough force that your abs have to work hard on the stop start motion.
Sets RepsWeight/
Resistance
TempoTime
120
220
Mountain Climbers
1. Start by getting on your hands and feet in a prone position.
2. Keeping your body parallel to ground drive your knees up towards your chest alternating back and forth.
3. Repeat this movement for the required number of seconds.

Ab circuit workout tip:
Keep the hips elevated to prevent low back pain and use the low abs to initiate the movement.
Sets RepsWeight/
Resistance
TempoTime
120
220
Kneeling Balance
Start Position: Position yourself on the ball by placing your shins on top of the ball and balancing in this position.
Use the tops of your feet to help control the movement of the ball by placing them against the ball.
Hold for the prescribed number of seconds.


Ab circuit workout tip:
If you want to make this tougher then place the hands behind the head. It you want to make it easier place fingertips of one hand on a wall or pole.
Sets RepsWeight/
Resistance
TempoTime
120-30 seconds
220-30 seconds
Flatten your abs faster with three simple ab workout tips. The solutions that actually work for normal every day people that you won't find on a bodybuilding site!