Introduction: 5 Min Intense Ab AMRAP Workout Challenge

This 5 min intense ab Workout challenge is AMRAP (as many rounds as possible) style and it totally burns out your complete core muscles, upper abs, lower abs, obliques, & lower back.

There are total 4 exercises in each round and the challenge is to complete as many rounds as you can to maximally burn out your ab muscles:

Exercise 1: 10 reps lying down leg raises, targets the lower abs

advanced version: 10 reps hanging leg raises

Exercise 2: 5 reps wood choppers on each side, targets the obliques

use water bottles or body weight if no access to weights

Exercise 3: 5 reps 1 inch worm + 5 plank jacks, targets the upper abs

Exercise 4: 5 reps high plank to upward facing dog, targets the lower back

Hopefully you find this fun ab workout challenge intense and effective. At the end of the workout I was really tired and abs were on fire.

For additional fun and effective ab workouts: https://www.youtube.com/playlist?list=PL5eJCT09znHxgD4IYCLKdrHQOfBbOymE1

Comments

author
mfalc%C3%A3o3 made it!(author)2016-06-29

OK thank you! I had a problem in the spine and must strengthen the muscles of the back and lose weight to get back to hold my son and be able to play with him . Thank you for help!

author
mfalc%C3%A3o3 made it!(author)2016-06-29

Very cool! Thanks for sharing! Can you help me? I need to strengthen the muscles of the back. You can tell if this exercise is ideal for me or you indicate another?

author
GetFitwithMindy made it!(author)2016-06-29

For your back muscles you need to focus on three parts, upper, lower, and middle.

Upper: pullup or lap pull downs

Middle: rows

Lower: deadlifts or rackpulls

You can try this complete back/chest workout below instead (if no weights, you can use sand, rice bag, or just water bottles):

https://youtu.be/_koQknEMmEo

Hopefully this helps.