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[Workout Plans] Shred Your Abs ANYWHERE, ANYTIME With The Quick-Hitting Six Pack Abs Workout

Posted by on Apr 29, 2016 in Ab Workout Plans, Abs, Do Anywhere/In-Home Workout Plans, Featured Article, Lower Abs, Muscle It UP, Obliques, Workout Plans | 8 comments

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Exercise 6 — Bicycle Crunches

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How To:

Protocol: 45 reps

Primary Muscles: Abs (All), Lower Abs, Obliques

  • (1) Lie flat on the floor with your legs extended and hands behind your head.
  • (2) Pull your right knee into your chest and simultaneously crunch your left elbow across your body — your knee and elbow should point at each other.
  • (3) Immediately kick your right leg out, pull your left leg in, and crunch your right elbow across your body. Repeat for 45 reps (each bicycle is 1 rep).
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Bryan DiSanto

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Snapchat (BRYDISANTO).
Bryan DiSanto

Latest posts by Bryan DiSanto (see all)

  • OFELIA

    balllls

  • Laura Quintano

    Just did this @ home cause the rain made me lazy and want to not go to the gym. So I figured, eh a quick workout at home is better than no workout…but holy balls this combined with a little at home legs and glutes and I’m FRIED. I honestly am sweating more now than I usually do at the gym! Awesome!

    • CHAYAAAA! It’s amazing what happens when you cut the rest periods down. Glad you liked (or maybe hated) the circuit.

  • Robert Matu

    Wow it is pretty awesome … like i have been doing a lot of different abs routines … even some self made … but this is by far the best one .. will do it for like 1 month and see how it goes .. Big props for the site tho really helpful ! But how can i increase the difficulty just for the future 😀 cause it is good how it is now

    • Thanks Robert, glad you liked the plan. Keep me posted on how it’s going, and definitely check out our other ab plans once you need a change.

      For an in-home plan like this, you’d want to cut rest and/or add reps to make it harder.

      • Robert Matu

        Thank you . 😀 Today did it without any rest .. it kills , my god 🙂 I swear it is like the best abs routine i have ever done …. This site is like a gold mine very very helpful !! And a reply in like 24 h .This is the best !!!!

  • Nice quick and efficient circuit here. Plank variations and reverse crunches have become two of my favorite exercises for the abs.
    Thanks,
    Jason
    http://www.fastsixpack.com