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[WOTM, 05/2014] Summer-Proof Your Core With The Beach It UP Abs Workout

Posted by on May 5, 2014 in Ab Workout Plans, Abs, Featured Article, Muscle It UP, Workout Of The Month, Workout Plans | 7 comments

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If you’ve ever fantasized about tearing your shirt off and emerging from the water like a glistening, vivacious Joe Manganiello or Adriana Lima — encased with a lean, rippled, svelte core — here’s your opportunity. We’re 1 month out from June. It’s officially go-time to crank up the abdominal noise and put the finishing touches on a stellar beach body.

Seize it. HARD.

The Beach It UP Abs Workout uses a variety of advanced techniques to skyrocket the intensity, eviscerate fat, and push your core into developing cuts, undulations, and other savory pieces of musculature for when your shirt flies off. It’s designed to create a LONG, lean, compact set of abs, that’s lined with natural definition and muscular separation — including everything from your upper six-pack muscles to the low-hanging, jaw-splitting inguinal crease. That’s the lower part of the V-cut, for the uninitiated.

Between weighted twists, planks, raises, and a circuit of other maniacal movements — many done is superset fashion — it’s an uber-effective way to capitalize on different movement patterns and grind out comprehensive, explosive new growth.

And as a BEACH BONUS — the plan is intentionally high-velocity, in order to prioritize fat burning. You will NEVER sport a stunning core if there’s fat plastering the entire region. Complement the abs plan with April’s WOTM or a few sessions of HIIT to zap fat as quickly as humanly possible.


The Beach It UP Abs Workout

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Image: Zimbio

Do The Beach It UP Abs Workout 3x per week, with at least one day off in between ab workouts. The first few times you do it, it’ll likely feel like you got hit in the gut with a huge sledgehammer. Take an extra day off if needed, but do your best to push through it — we’re running on an accelerated timeframe.

The workout is extremely difficult. If it’s too hard at first, cut back on the reps/time/weight and gradually work your way up. Progress over time = core growth.

Rest 30s - 1 minute in between sets.

*Click on each applicable exercise name for a full pop-out video demo. A printable recap is available here.

 

1. 1/2 Turkish Get-Ups

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How To:

Protocol: 2 sets — 12 reps/side

Target Muscle(s): Rectus Abdominis, Obliques

  • (1) Lie flat on the ground with a dumbbell or kettlebell in your left hand. Raise it straight in the air and lock your arm.
  • (2) Contract your abs, bend your left leg, press your right arm into the ground, and explosively raise your torso up to a 45º angle. The weight should go directly overhead. Your abs drive the movement, but use your arm to help get your body up.
  • (3) Slowly lower. Complete 12 reps per side.

 

 

2. [SUPERSET] 1-Arm Planks + Side Plank Knee Tucks

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Protocol: 2 sets — 30 seconds per side; 12 reps per side

Target Muscle(s): Transverse Abdominis, Obliques

  • (1) Complete a 1-Arm Plank for 30 seconds per side. If 30 seconds straight is too difficult, split it up into bouts of 15 seconds (alternate left, right, left, right for 15 seconds piece).
  • (2) Immediately roll over onto your side and complete 12 Side Plank Knee Tucks. Bring your knee up into your waist and keep your body straight (don’t sag). Repeat for the opposite side.

 

 

3. Mason Twists

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Protocol: 2 sets — 30 reps

Target Muscles: Obliques, Lower Abs

  • (1) Grab a kettlebell, dumbbell, weight plate, or medicine ball and find a large space on the floor. Sit firmly on your butt, bend your knees, and lower your torso into a V position. This is your starting position — stay balanced.
  • (2) While bracing your abs, powerfully twist your torso from side to side, tapping the weight to the floor on either side. Don’t drop your legs or torso during the motion. Keep your abs TIGHT.
  • (3) Repeat for 30 total twists (once to the left and right counts as 2 reps).

 

 

4. [SUPERSET] Swiss Ball Jackknives + Swiss Ball Leg Lifts

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Protocol: 2 sets — 15 reps; 15 reps

Target Muscle(s): Lower Abs, Abs (All)

  • (1) Mount a Swiss ball and do 15 Swiss Ball Jackknives. Keep your back flat and bring your quads into your belly button.
  • (2) Roll over onto your back and immediately do 15 Swiss Ball Leg Lifts. Keep your legs straight, off the ground, and raise/lower slowly under control.

 

 

5. Wide Leg Cross Sit-Ups

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How To:

Protocol: 2 sets — 10 reps middle, 10 left, 10 right

Target Muscle(s): Rectus Abdominis, Obliques

  • (1) Lie flat on the ground with your legs spread out wide. Grab a dumbbell, medicine ball, or kettlebell to up the difficulty.
  • (2) Powerfully contract your core, raise your torso, and touch your left hand (or the weight) to your right foot.
  • (3) Return down to the bottom. Extend your arms long over your head and stretch out your core; immediately crunch up and touch the ground in between your feet.
  • (4) Return to the bottom a 3rd time. Repeat the motion, touching your left hand to your right foot.
  • (5) Continue to alternate left, middle, right for 10 reps each.

 

 

6. Cable Woodchoppers

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Protocol: 2 sets — 12 reps/side

Target Muscles: Obliques

  • (1) Stand at a cable station with the pulley centered in the middle of your core (lower than the picture). Grab the handle with both hands and take a few steps away from the stack — there should be tension.
  • (2) With your arms straight, explosively contract your core, torque your body, and bring the cable across your body.
  • (3) Slowly release back to the start, allowing your core to grind through the tension. Complete 12 reps and repeat for the opposite side.

 

 

7. [SUPERSET] Bicycle Crunches + Ab V Ups

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Protocol: 1 set — 30 seconds; TO FAILURE

Target Muscles: Rectus Abdominis, Lower Abs

  • (1) Do 30 seconds of Bicycle Crunches. Touch your elbow to the opposite knee and really grind out your core.
  • (2) Immediately lie flat and do Ab V-Ups until failure. Keep your arms and legs straight throughout. Push through the pain and bang out as many as possible — this is your last set.

Page: 1 | 2 (Printable Recap)

 

Bryan DiSanto

Bryan DiSanto

Owner & Editor-in-Chief at Lean It UP
Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, a culinary student at Le Cordon Bleu – Paris, an ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.

He also contributes to Men's Health Magazine.

When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.
Bryan DiSanto

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  • http://rosemash.com/ RAVI RAJ

    How to get shredded,lean and ripped body know here - bit.ly/1sKMNIx

  • Logan Fink

    I plan on adding this to my current routine, however won’t be able to do this 3x a week as suggested, only 2x. I know that the results may be a little slower, but my other days are pretty intense as well (tough mudder training). Should I tweak this in any way to compensate for this?

    • https://www.leanit-up.com/ Bryan DiSanto

      That’s totally cool. As long as you’re supplementing with legs/back/upper body work you’ll be set.

      Most leg + back exercises smash the abs indirectly, so you probably don’t need 3x/week anyway (and this is an ideal way to train anyway). Keep crushing it!

  • Trianer4761

    Quicknote: Cable Woodchops should end with a pivot on your back toe as not to added too much pressure to the lower lumbar. Great plan though! I have down some of the Ab routines from this site before and I love them! Keep’em comin.

    • https://www.leanit-up.com/ Bryan DiSanto

      Awesome tip, plus it helps with power generation (much like a baseball or golf swing).

  • Stacy

    Hi Bryan! You said above to complement this abs plan with April’s WOTM. I just completed April’s WOTM and did it for 8 weeks. What other WOTM or workout plan would you recommend to do with this?

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