Chohwora Udu & Jim McHale

hardcore circuit training for menWhat happens in January when you try and keep that old New Year’s resolution to get six pack abs? Back to the same old gym routine? Why not start the New Year with a new training philosophy – high intensity circuit training.

A high intensity circuit is proven to increase metabolism and improve muscle definition. High intensity exercises should push you to between 70% and 80% of your working heart rate It requires hard work, but don’t let this put you off. High intensity exercises will help you achieve the six pack abs you’ve always wanted.

Below is one of our favorite abs circuits. Carry out three circuits of all eight exercises, with no rest breaks between exercises and two minutes of rest between circuits. It’s split into three parts – three exercises work your lower abs, two for your obliques, and three for your upper abs.

1.    10 x V-Up’s – With your back on the floor, lift your legs off the floor and stretch your arms towards your toes.  Briefly hold this position and then return legs and arms to the floor.

2.    10 x Pulse-Up’s – Lie on your back with your legs straight upwards at 90° to your body. Lift your hips a few inches off the floor, hold then return to start position.

3.    20 x Bicycle Kick’s – Again with your back on the floor, lift your legs off the floor and bend your knees to 90°. Move your legs back and forth, simulating riding a bicycle.

4.    20 x Bench Side Bridge’s (10 on each side) – Brace yourself side on, with your feet on the bench and your arm supporting your weight on the floor. Raise, hold then lower the mid-section of your body upwards focusing on keeping your body in a straight line. Repeat 10 times on each side.

5.    10 x Abdominal Twists – Lie on your back, again extending your legs straight up in the air, hands out by your sides. Roll your legs down to one side keeping your torso stable

6.    10 x Abdominal Crunch with Weight – Lie on your back, knees bent, hold a 15kg weight to your chest, then bring your chest all the way up to your knees and return to start position.

7.    10 x Russian Twists with Medicine Ball (legs raised off ground) – Start by sitting on the floor with your legs positioned in front of you. Hold the medicine ball to your chest then raise your legs off the ground, bending your knees. Once balanced, take the medicine ball in both hands, twist your torso to one side and lower the ball to just off the ground. Then return to the starting position and perform the twist on the other side of your body.

8.     20 x Twisting Abdominal Crunch (10 on each side) – Lie on your back, knees bent, hands by the side of your head. Curl your left shoulder towards your right knee, so your shoulder is off the ground, briefly hold in this position, then return and repeat on the opposite side.

Remember, good nutrition is also essential to achieving abdominal definition. You could have massive abdominal muscles but if they are hidden below layers of fat, no-one will ever be able to see them!
High intensity circuit training delivers both muscular and cardiovascular endurance, but, above all, it is fun, engaging and ultimately rewarding.

Chohwora Udu & Jim McHale are the Authors of Hardcore Circuit Training for Men, which will be available at SportsWorkout.com and bookstores nationwide on January 1st. Click the links below see get a sneak peak inside the book.

Click here to buy Hardcore Circuit Training for Men at Amazon

Table of Contents
The Bench Workout