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![[WOTM, 7/2013] Cultivate A Dense, Chiseled Core With The Crunch-Free Abs Blaster Workout](../wp-content/uploads/2015/09/kate-bock-fitness-magazine-april-2015-issue_3-450x150.jpg "[WOTM, 7/2013] Cultivate A Dense, Chiseled Core With The Crunch-Free Abs Blaster Workout")
The Workout Music Friday Five-Pack, V31 — Action Bronson, Drake, Audien, & T.I[G]et amped. Every Friday we're dropping a five-pack of heart-thumping, blood-pumping workout songs to build out your playlist, hardwire a little energy into your workouts, and kickstart the... -
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Your Go-To Workout-Approved Makeup Routine[W]hen I workout, 99% of the time it’s with a fresh, makeup-free face. Unfortunately I’m no Beyoncé and hardly ever wakeup with skin that's deemed “flawless." A majority of the time I’m... -
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Perk Up Your Derriere With The Build-A-Butt Workshop Glute Workout Plan [Workout Plans]Image: Oxygen Mag [W]elcome to the Build-A-Butt Workshop. It's a magical wonder emporium where saggy, flat butts are reconstucted and converted into plump, perky, well-shaped rumps. It's a... -
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The 40 Best Body Weight Exercises To Build Muscle & Blast Fat ANYWHERE [Exercise Lists][N]ow we're talking body. The world is your body-blasting battleground. Whether you're rendezvousing to a tropical island for a sultry, sun-soaked vacation, looking to squeeze in a quickie... -
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The Elite Six — 6 Advanced Six-Pack Ab Exercises To Build An HD, Razor Sharp Core[U]p your ab game. We're gunning for cover model status. Elite, exceptional six-pack abs require a MASSIVE amount of work and dedication. It's a hardcore commitment. But if your diet is on... -
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[Workout Plans] Limber Up For Battle With Our 5 Minute Foam Rolling Repertoire*The 5 Minute Foam Rolling Repertoire is part 2 in our series on foam rolling. Before jumping in, read through part 1, which provides a FULL-blown primer on all-things foam rolling. [I]t's... -
![[WOTM, 7/2013] Cultivate A Dense, Chiseled Core With The Crunch-Free Abs Blaster Workout](../wp-content/uploads/2013/12/20110526InvictusRoller9343-631x421-450x150.jpg "[WOTM, 7/2013] Cultivate A Dense, Chiseled Core With The Crunch-Free Abs Blaster Workout")
How To Foam Roll Your Way To Reduced Pain, Regenerated Muscles, And Improved Mobility [Infographic][W]elcome to a brave new world. Whether you're a world-class athlete, running aficionado, or lifting legionnaire, foam rolling is an absolute must-do for anyone that exercises regularly. If... -
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5 Omega-3 & Mineral Rich Seafoods To Stuff Into Your Fitness DietImage: Shutterstock [F]or most of us who are starting a fitness routine, we know which exercises to start with but diet can be a little bit more confusing. We tend to forget to eat right even... -
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The Workout Music Friday Five-Pack, V30 — Drake, Audien, Lady Antebellum, and Tove Lo[G]et amped. Every Friday we're dropping a five-pack of heart-thumping, blood-pumping workout songs to build out your playlist, hardwire a little energy into your workouts, and kickstart the... -
![[WOTM, 7/2013] Cultivate A Dense, Chiseled Core With The Crunch-Free Abs Blaster Workout](../wp-content/uploads/2015/08/xoblique-exercises-for-women_1-1024x779.pagespeed.ic_.mk7MDA_Mms-450x150.jpg "[WOTM, 7/2013] Cultivate A Dense, Chiseled Core With The Crunch-Free Abs Blaster Workout")
[WOTM, 08/2015] Chisel Out Your Abs With The Oblique Obliterator Workout Gauntlet[C]hip, chip, chip away. When people think of gorgeous, tight, lickable abs, the six-pack muscles (aka the rectus abdominis) immediately jump into mind. They're glamorized by every Hollywood... -
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Olivia Munn Is An Absolute BEAST In Combat Training Video For X-Men: Apocalypse [Video]A video posted by Olivia Munn (@oliviamunn) on Aug 1, 2015 at 11:15am PDT [Y]ou should be VERY, very scared of Olivia Munn. At least while she's training for her role as Psylocke—a...
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![[WOTM, 7/2013] Cultivate A Dense, Chiseled Core With The Crunch-Free Abs Blaster Workout](../wp-content/uploads/2015/09/kate-bock-fitness-magazine-april-2015-issue_3-190x190.jpg "[WOTM, 7/2013] Cultivate A Dense, Chiseled Core With The Crunch-Free Abs Blaster Workout")
![[WOTM, 7/2013] Cultivate A Dense, Chiseled Core With The Crunch-Free Abs Blaster Workout](../wp-content/uploads/2015/09/Incline_Dumbbell_Bench_Press_Starting-190x190.jpg "[WOTM, 7/2013] Cultivate A Dense, Chiseled Core With The Crunch-Free Abs Blaster Workout")
![[WOTM, 7/2013] Cultivate A Dense, Chiseled Core With The Crunch-Free Abs Blaster Workout](../wp-content/uploads/2015/09/pillar--190x190.png "[WOTM, 7/2013] Cultivate A Dense, Chiseled Core With The Crunch-Free Abs Blaster Workout")
![[WOTM, 7/2013] Cultivate A Dense, Chiseled Core With The Crunch-Free Abs Blaster Workout](../wp-content/uploads/2014/12/Barbell-Hip-Thrust-190x190.jpg "[WOTM, 7/2013] Cultivate A Dense, Chiseled Core With The Crunch-Free Abs Blaster Workout")
![[WOTM, 7/2013] Cultivate A Dense, Chiseled Core With The Crunch-Free Abs Blaster Workout](../wp-content/uploads/2015/09/3518488449_1faa2c633d_b-190x190.jpg "[WOTM, 7/2013] Cultivate A Dense, Chiseled Core With The Crunch-Free Abs Blaster Workout")
![[WOTM, 7/2013] Cultivate A Dense, Chiseled Core With The Crunch-Free Abs Blaster Workout](../wp-content/uploads/2015/05/get-abs-this-year-as-your-2015-new-year-resolution-190x190.jpg "[WOTM, 7/2013] Cultivate A Dense, Chiseled Core With The Crunch-Free Abs Blaster Workout")
![[WOTM, 7/2013] Cultivate A Dense, Chiseled Core With The Crunch-Free Abs Blaster Workout](../wp-content/uploads/2014/01/Butt-Stretch_Fotor1-190x190.jpg "[WOTM, 7/2013] Cultivate A Dense, Chiseled Core With The Crunch-Free Abs Blaster Workout")
![[WOTM, 7/2013] Cultivate A Dense, Chiseled Core With The Crunch-Free Abs Blaster Workout](../wp-content/uploads/2013/12/20110526InvictusRoller9343-631x421-190x190.jpg "[WOTM, 7/2013] Cultivate A Dense, Chiseled Core With The Crunch-Free Abs Blaster Workout")
![[WOTM, 7/2013] Cultivate A Dense, Chiseled Core With The Crunch-Free Abs Blaster Workout](../wp-content/uploads/2015/08/salmon-190x190.jpg "[WOTM, 7/2013] Cultivate A Dense, Chiseled Core With The Crunch-Free Abs Blaster Workout")
![[WOTM, 7/2013] Cultivate A Dense, Chiseled Core With The Crunch-Free Abs Blaster Workout](../wp-content/uploads/2015/08/1902652489-190x190.jpg "[WOTM, 7/2013] Cultivate A Dense, Chiseled Core With The Crunch-Free Abs Blaster Workout")
![[WOTM, 7/2013] Cultivate A Dense, Chiseled Core With The Crunch-Free Abs Blaster Workout](../wp-content/uploads/2015/08/xoblique-exercises-for-women_1-1024x779.pagespeed.ic_.mk7MDA_Mms-190x190.jpg "[WOTM, 7/2013] Cultivate A Dense, Chiseled Core With The Crunch-Free Abs Blaster Workout")
![[WOTM, 7/2013] Cultivate A Dense, Chiseled Core With The Crunch-Free Abs Blaster Workout](../wp-content/uploads/2015/08/x-men-apocalypse-olivia-munn-s-psylocke-deadpool-gambit-olivia-munn-joins-the-x-men-370004-190x190.jpg "[WOTM, 7/2013] Cultivate A Dense, Chiseled Core With The Crunch-Free Abs Blaster Workout")
[WOTM, 7/2013] Cultivate A Dense, Chiseled Core With The Crunch-Free Abs Blaster Workout
![[WOTM, 7/2013] Cultivate A Dense, Chiseled Core With The Crunch-Free Abs Blaster Workout](../wp-content/uploads/2013/07/gdfgdfg1.png "[WOTM, 7/2013] Cultivate A Dense, Chiseled Core With The Crunch-Free Abs Blaster Workout")
Move beyond mundane, less-than-effective crunches/sit-ups/leg lifts and hyperaccelerate your ab development with The Crunch-Free Abs Blaster Workout.
July’s WOTM leverages a plethora of miscellaneous equipment — including TRX bands, BOSU balls, and dumbbells — to incorporate resistance and/or instability, ramp up the difficulty, and blast every single muscle fiber in your core from pecs-to-pelvis. That combo of fast-paced, intense, off-balance movements forms the perfect cocktail of abdominal annihilation to spark immense new growth.
If your six-pack development has stagnated whatsoever, dive right in; by infusing a fresh set of movements you’ll reinvigorate your ab workouts, slice through relentless plateaus, and cultivate a dense, chiseled core.
*As with all ab plans, your hard work WILL go unnoticed if you’re sporting an unfashionable package of fat around your waistline. Diet and fat-loss are the overwhelming drivers; for a primer, read the first section here.
The Crunch-Free Abs Blaster Workout
![[WOTM, 7/2013] Cultivate A Dense, Chiseled Core With The Crunch-Free Abs Blaster Workout](../wp-content/uploads/2013/07/kjh.png "[WOTM, 7/2013] Cultivate A Dense, Chiseled Core With The Crunch-Free Abs Blaster Workout")
- Perform each exercise in order for the given number of sets/reps. If the routine is too difficult at first, cut back and gradually ramp up as your core becomes stronger.
- Complete The Crunch-Free Abs Blaster Workout once every 3 days. For example — do it Monday, skip abs for 2 days, and then do it again on Thursday.
- Click each exercise name for video demos, as provided.
1. BOSU Ball V-Ups — 2 sets, 15 reps
Target Muscle(s): Rectus Abdominis, Lower Abs
Balance your butt on a BOSU ball and place your hands on the floor or ball behind your torso so that your body forms a straight line. That’s your starting position.
With a slight bend in your knees, raise your upper and lower body simultaneously until they form a V, hold the contraction for .5s, and return to the bottom. Repeat
2. Renegade Dumbbell Rows — 2 sets, 12 reps/arm
Target Muscle(s): Transverse Abdominis, Obliques
Start in push up position with two dumbbells on the floor. Without rotating your torso, powerfully pull one dumbbell up to chest height, hold .5s, and lower back to the ground. Repeat for the opposite side.
Keep your obliques and core tight throughout.
3. Planking Ab Torso Rotations — 3 sets, 10 reps/side
Target Muscle(s): Obliques, Rectus Abdominis, Transverse Abdominis
Start in push up position. Contract your obliques, torque your core, and forcefully raise 1 arm straight overhead — this should form a T with your body. Hold the contraction at the top for 1s, lower to the ground, and repeat for the opposite side.
Once your core and shoulders are strong enough, add dumbbells to the movement to increase the difficulty.
4. One Leg BOSU Ball Planks — 2 sets, 30s total/leg
Target Muscle(s): Transverse Abdominis
Assume plank position with your forearms on top of the black half of a BOSU ball. While balancing your core in place, raise your right leg in the air and hold for 15s. After 15s drop your right leg, raise the left, and hold for another 15s.
Complete 2 cycles per set (60s total, 30s per leg). If it’s too difficult at first, plank without lifting your legs for 60s/set.
5. Sprinters — 3 sets, 10 reps/side
Target Muscle(s): Obliques, Rectus Abdominis
Powerfully contract your core and explosively raise your torso, right arm, and left leg. Your elbow and knee should reach the same height so that they’re directly across from one another.
Return to the ground and immediately repeat for the opposite side. Continue to alternate for 15 reps/side.
6. Mason Twists — 2 sets, 20 reps
Target Muscle(s): Obliques
Balance on your butt, contract your core, and form a V with your body. Hold a dumbbell/kettlebell, stabilize your abs, and quickly torque to the left touching the weight to the ground.
Immediately twist again and tap the weight on the right side — that’s 1 full rep.
7. Wide Leg Cross Sit-Ups — 2 sets, 10 reps left/middle/right (30 total)
Target Muscle(s): Rectus Abdominis, Obliques
Lie flat on the ground with your legs spread out wide. Powerfully contract your core, raise your torso, and touch your right hand to your left foot. Return to the bottom, pause .5s, and raise up touching the floor in between your feet. Return to the bottom, pause .5s, raise up, and touch your left hand to your right foot.
Continue to alternate left, middle, right for 30 total reps.
8. Swiss Ball Oblique Raises — 2 sets, 15 reps/side
Target Muscle(s): Transverse Abdominis
Lie on your side with your left hip on top of a Swiss ball and your feet staggered up against a wall. Raise your torso and squeeze your left oblique at the top. Hold for 1s and extend down over the ball as far as possible.
Repeat for 15 reps and repeat on the opposite side.
9. TRX Frog Circles — 2 sets, 12 reps
Target Muscle(s): Rectus Abdominis, Lower Abs
Start in push up position with your feet in TRX straps. Pull your knees in towards your belly button, separate and extend your thighs outward, and then kick them straight out into a full extension.
Bring your legs back together and repeat the movement.
10. TRX Body Saw Grinders — 2 sets, 12 reps
Target Muscle(s): Rectus Abdominis, Transverse Abdominis
Start in plank position with your feet in TRX straps and elbows extended out in front of your face. Using your core and arm, slowly pull your body forward until your forearms are at 90º with the floor.
Hold 1s and push yourself back out into extended plank position.
11A. TRX Suspended Crunches — 1 set, 12 reps
Target Muscle(s): Lower Abs, Rectus Abdominis
Start in push up position with your feet in TRX straps. Keep your core tight and back straight, contract your lower abs, and draw your legs in towards your belly button.
Hold 1s and return out into full extension. Complete 12 reps and immediately move to 11b.
11B. TRX Planks — 1 set, to failure
Target Muscle(s): Transverse Abdominis
Immediately after completing 12 TRX Suspended Crunches shift into plank position and hold for as long as possible.
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Bryan DiSanto
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.
Latest posts by Bryan DiSanto (see all)
- The Workout Music Friday Five-Pack, V31 — Action Bronson, Drake, Audien, & T.I - September 18, 2015
- [WOTM, 09/2015] Lean Out And Harden Your Body With The 3-Day Body Shredder Workout Split - September 14, 2015
- Perk Up Your Derriere With The Build-A-Butt Workshop Glute Workout Plan [Workout Plans] - September 8, 2015
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Lean It UP is a web community that touches all ends of the fitness spectrum. We regularly publish workout plans, nutritional analysis, product reviews, supplement advice, recipes, and other related content that can help inform and educate on the most effective, practical ways to improve fitness levels, aesthetics, and overall health. We want to help YOU build your own perfect body -- hop on for the ride. 
