AAA Abs Workout

I found these workout online. The trainer is Craig Ballantyne. Well I tried it, and oh boy does it ‘burn’ my abs. Give it a try!

Warmup

In this warm-up you will do a circuit of bodyweight exercises, with no rest in between. Once you’ve gone through one time, rest 30 seconds and repeat one to two more times.

The first exercise of the bodyweight warm-up is an Overhead Squat. So if you can, grab a broomstick and place it overhead as this will help to open your chest, while also working your upper back. Next, place your feet just wider than hip-width apart, push your hips back and squat down and then back up.

By having the broomstick up overhead makes it easier to keep your hands back and shoulder blades together.

After you do the overhead squat, the next exercise is the Elevated Push-up. So, in a regular push-up position, place one hand on an object that is 4-6 inches off the ground and then do a push-up. Perform all reps for one side and then switch sides.

The next exercise is the Stability Ball Hip Extension. This exercise is similar to the leg curl in that you are working the hamstrings, but has a slight variation. So lay on the ground and drive your heels straight down into the ball so the ball doesn’t roll away from you. Next, bridge your hips up and then back down (don’t touch the floor). You will find that when you are in the top position your hamstrings are really going to be working to produce a powerful contraction.

Next you will do “Ys” and “Ts” using the ball to support your bodyweight. To start, place the balls of your feet on the floor, your chest on the ball with arms up in a “Y” position, and thumbs pointed towards the ceiling. The focus in this exercise is to really work the muscles between your shoulder blades. Try not to use your shoulders too much.

The “Ts” are the same as the “Ys” with the exception being your arms are straight out to your sides in this exercise. You’ll find in this exercise it is easier to squeeze the muscle between the shoulder blades.

To finish off the bodyweight warm-up you will do regular jumping jacks. The key with this exercise is to make sure your arms go straight up overhead, keeping your hands back. This will ensure you’re working the muscles between the shoulder blades and ultimately improving your shoulder mobility.

Workout A

Now that you are warmed up, you’re going to start this workout with a tri-set or a mini circuit.

Move right into the maximum number of underhanded grip chin-ups in perfect form. With your palms facing toward you and your hands about shoulder width apart or slightly wider, pull yourself up so your chin is over the bar. Pull up and slowly back down.

If you can’t do chin-ups, you can substitute these with underhand inverted rows or you can skip this one. For inverted rows, set your bar up and grip the bar with your palms facing back. Row your chest up to the bar and back down. Do the maximum amount of reps.

Without rest, move immediately into push-ups. Again, you’ll do the maximum number of push-ups as you can for this. When you do these, you’ll probably only going to be able to do about 60-70% of your normal maximum push up number.

Move immediately into dumbbell forward lunges, alternating sides. You can either do these in the same place or do walking lunges.

Rest 1 minute and repeat this circuit 1 more time. This is a little bit of competition for your grip, so you won’t have great results in the second round, but after you’ve done this workout for a couple of weeks, you will see improvement with your performance with the second round, especially in the number of push-ups after doing the chin-ups.

In the next superset you will start with dumbbell step-ups. Put one foot up onto a bench and pull yourself up by driving through your heel. Slowly lower back down with putting all of your weight on your lead leg. Repeat this on the other side.

Move immediately into dumbbell pullovers on the stability ball. If you are not comfortable with your balance on the ball, you can do this movement on the bench instead. By using the ball, this will allow a little more of a stretch in your abdominals, which is what were after with this. Slide out on the ball and keep your hips bridged up at all times. Hold the dumbbell straight up and slowly lower it back down and stretch out. Contract your abdominals on the way up. Make sure you keep your hips up throughout the entire exercise for perfect form.

The final superset will start with renegade rows with dumbbells. Its best to use the hexagon dumbbells on a flat surface so they stay in place. If you only have rounded dumbbells, you will want to use dumbbell rows instead or you can even use kettlebells.

Place the dumbbells under you in the push-up position with your body in a straight line and your abs braced and your feet apart. Your external obliques are going to work really hard to maintain that straight body position. Row the dumbbell up and slowly back down, while minimizing the movement at your hips. Keep this very strong and very straight.

Move immediately into 2 handed kettlebell swings. Swing down and back up driving through your hips.

Finish this workout with bodyweight interval training. This is really a unique training program, but probably one of the hardest ones that I’ve put together.

Start out with 10 squat jumps, rest for 10 seconds and then repeat this 3 more times, for a total of 4 sets of 10.

Next you will do 10 pogo calf jumps, rest for 10 seconds and then repeat this 3 more times, for a total of 4 sets of 10. Bounce on the balls of your feet and bring your toes up as you jump up.

After that you’ll do 10 stability ball jackknifes, rest for 10 seconds and repeat this 3 more times for a total of 4 sets of 10. You can either do these with your hands on the floor or on a bench. If you are more advanced, you can hold a plank position for the 10 second rest.

Finally, finish this out with 5 Turkish get-ups per side, rest for 10 seconds and repeat this 3 more times for a total of 4 sets. Keep your arm extended up the entire time.

Make sure you perform this circuit on a softer surface, not on pavement or concrete. The best place would be out on the grass or a soccer field. Make sure you are landing properly too. If you are not comfortable with the jumps, just so bodyweight squats or jumping jacks or something else that is lower impact.

Workout C

This is Workout C from the TT AAA Abs program. We’ve already gone through 2 intense workouts, but we’re going to finish off with a total body circuit called the X9 Factor.

Start with kettlebell swings. These are 2-hand swings and you need to power up with the hips. Drive them back and power them back up.

Move immediately into extended pushups. Move your arms out in front of you as you lower yourself down and back up.

The next exercise is a stability ball pike. This is a more advanced version of the stability ball jackknife. Place your feet on the ball and your hands on the floor and pull the ball in as you push your hips up until you are in a pike position. Try to get your hips as high up as possible. If you are not very flexible, just do jackknifes in place of them.

Move immediately into stability ball back extensions. Plant your feet against a wall or something stable. Your chest is supported by the ball. Place your hands behind your head and raise yourself up and back down.

Next is a 1-arm kettlebell swing. Make sure you are driving back with your hips and back up. If you are more advanced, you can do snatches in place of the swings. Do all reps on one side and then do all reps on the other side.

Next you will do high rep close grip pushups. Tuck your elbows into your sides with your hands closer together as you move down and back up. Do as many as you can.

Move immediately into stability ball leg curls. Place your feet on the ball and bridge your hips up with your arms out to the side. Curl the ball in while keeping your hips up the entire time. Do 20 reps.

The next exercise is a stability ball rollout. Place the ball in front of you and start in an upright position, roll the ball out. Get a nice long stretch as you roll out and contract your abs when you pull it back in. If you have an ab wheel, you can use that in place of a stability ball. This is going to be harder than using a stability ball.

Finally, you’re going to finish off preferably with a sprint as the last exercise. If you can’t do sprinting, you can sprint in place or finish with burpees.

Thats the AAA Abs Workout C X9 Factor.