CHAPTER 6
The Ultimate Abs Workout
SCULPT YOUR BODY FROM HEAD TO TOE WITH THIS CHALLENGING TOTAL-BODY WORKOUT.
When you visit the gym, you probably make your way into one of two areas: the cardio room or Spinning class. Both offer stress relief, burn calories, and will improve your overall health. And while we’d never suggest that you completely ignore an activity you enjoy, using either of these methods is not the best way to see rapid results—especially when your biggest challenge is simply finding time to exercise. You need an exercise plan that guarantees every second of your gym time will result in a flatter tummy.
That’s why we created The Abs Workout. It doesn’t matter if you’ve been exercising for 10 years or never stepped foot in the gym—you’ve never experienced a workout like this. We created a fat-scorching plan designed specifically to uncover your abs. It’s the perfect combination of time-tested exercises that tone your muscles, and innovative movements that challenge your core and keep your workouts fun and engaging. The program is so effective that you’ll only lift weights 3 days a week. That’s because the exercises will exhaustively work all the muscles in your body, and you’ll need the rest of the week to recover so you can continually improve.
The Fall of Machines
This workout offers everything you’ll ever need to transform your body as efficiently as possible. But as you check out your new workout, you might think you notice a flaw: There are no machines. That’s not by mistake. If you want some insight into why so many people struggle to lose weight, just step into any cookie-cutter gym. There, in the big open space, you have a template for obesity: lots of cardio equipment lined up in front of televisions. Rows and rows of beautiful exercise machines, strategically organized to help you work every single muscle in your body.
The gym owners aren’t stupid. They built these facilities to make you feel at home and comfortable. Machines are welcoming, convenient, and enjoyable. But there’s nothing worse than spending hundreds of dollars on a membership, hours and hours in a gym, and still not see results from your hard work. And while there might be several reasons for your struggles, the machines deserve some blame. After all, machines—for all their convenience—are less effective at making changes to your body, say Canadian researchers.
In fact, both dumbbells and bodyweight resistance are a better alternative and can help you burn more calories, say researchers from Columbia University. They found that free weights activate more muscle fibers, which results in more calories burned. While you won’t notice a difference, your body will. That’s because the nonmechanical approach allows you to perform your entire workout in fewer exercises. Think about it: Machines target each body part specifically, whereas it’s much more efficient to select exercises that work multiple muscles at the same time. So instead of doing leg curls, leg extensions, and the thigh machine, you could just do lunges—and see better results in a fraction of the time.
Faster results are one thing, but aren’t machines safer? That’s the general feeling among most people who train at a gym. After all, you’re much more likely to drop a dumbbell than experience a machine falling apart while you’re using it. However, a review of physical therapists discovered that machines are actually more likely to cause injuries than dumbbell and barbell exercises. That’s why we’ve outlined a new plan that removes machines from the equation and, at times, removes all equipment entirely so you can do your entire workout at home. Your bodyweight can help you score the ultimate body.
Don’t take it from us. We reached out to the top fitness experts, and they insisted that a machine-free approach is not only cheaper, but also better at helping you bust out of a slump and putting you on the fast track to shed sizes and shrink your belly.
About the Expert
The Abs Workout was created by John "Roman" Romaniello, a fat loss specialist and creator of the Final Phase Fat Loss training program. He is the founder of Roman Fitness Systems and a New York City–based trainer, coach, writer, and model. He works with clients of every stripe—from overweight teenagers to professional athletes to media and literary sensation Gary Vaynerchuk. John has been featured in Men's Health and has appeared on Good Morning America. You can find out more about him at romanfitnesssystems.com.
Your Abs—Revealed
By now you might feel that you have a pretty good idea of what it takes to flip the switch on the ultimate body makeover. So let’s try a little pop quiz.
Which of the following is true:
(a) Your abs are the key to a flatter belly.
(b) Gimmick devices and supplements will help you eliminate your muffin top.
(c) Crunches are the worst exercise for your abs.
So what’d you pick? Hopefully you were waiting for:
(d) None of the above.
You see, the Lessons of the Lean are not what they used to be, which means the methods of changing your body are not what you commonly see in the gym. So let’s start with the basics: The terms core and abs are not interchangeable. Crunches work your abs. But for the biggest benefits, you need to work your entire core, which is made up of the four layers of the abs (rectus abdominis, external and internal obliques, and the transverse abdominis), hip flexors, spine extensors, hip adductors (inner thigh muscles), hip abductors (including gluteus medius) and multifidus (a series of muscles that connect and support your spine; they are activated first to protect your spine from injury).
That’s the real purpose of your core: to prevent movement. So when you are focusing on doing crunches—or creating movement—you’re doing the opposite of what was intended for your body. While crunches feel like they’re doing something, they’re actually one of the last exercises you want to include in an ab-revealing routine. Not only do they put your back at risk for injury, they also work your muscles significantly less than other alternatives. In fact, a study published in the Journal of Strength and Conditioning Research found that crunches create a 64 percent activation of your six-pack muscles. That sounds great until you realize that Canadian researchers found that a variation of the basic plank achieves 100 percent activation of the same muscles.
The message is simple: The more you train your abs for stability—with planks, side planks, and other exercises that activate your entire core—the better you’ll look. The best part: You’ll barely have to move, which should eliminate your strains and pains. Just beware. The exercises in this program are deceptively difficult but surprisingly effective at finally uncovering your abs.
Your program
Your plan consists of two workouts: Workout A and Workout B. Alternate between Workout A and Workout B three days a week, resting for at least a day between each session. So if you plan to exercise Monday, Wednesday, and Friday, you’d do Workout A on Monday, Workout B on Wednesday, and Workout A again on Friday. The next week, you’d do Workout B on Monday and Friday, and Workout A on Wednesday.
Before you begin
Start each workout with a 10-minute warmup. Or, you can hop on the treadmill, elliptical, or stairclimber. Make sure you push yourself hard enough during your warmup. Your heart rate should be elevated, and you should have light perspiration before you begin.
What you need
This workout only requires a few pairs of dumbbells, a stability ball, a chinup bar, and a step or bench. Start with lighter weights to assess your comfort level, and then increase the weight as your strength increases. Remember, don’t be afraid of using bigger weights and becoming bulky. As you gain strength, you’ll build more lean muscle that will melt fat and allow you to eat the type of foods you enjoy without feeling guilty.
Extra credit
All you need is three days a week of exercise, and you’ll completely transform the way you look. You don’t need to do any other form of exercise. However, if you want to do additional activity, such as cardio, perform it on the days you’re not schedule to work out. For instance, if you exercise Monday, Wednesday, and Friday, you could do cardio on Tuesday and Thursday. Just make sure you give yourself at least 1 full day off every week.
DIRECTIONS
Each workout consists of four groups. Complete all of the sets and exercises in a group before proceeding to the next group. You should always perform the exercises in the order shown. When you see a number with a letter next to it, such as 1A, it means that the exercise is part of a group circuit. Perform 1 set of the first exercise (1A) and then do a set of the next exercise in the group (1B). Continue this process until you complete 1 set of each exercise in the group. Once you complete a set, repeat the process until you’ve completed all sets. Then move on to the next group.
For example, if a group consists of four exercises and requires three sets, you’ll perform 1 set of all four exercises, rest, and then repeat the entire process two more times before beginning the next group of exercises. Use the specified number of repetitions, sets, and rest periods included with each exercise description.
2B
Single-Leg Dumbbell Deadlift
REPS 12/leg SETS 3
• Grab a pair of dumbbells with an overhand grip and hold them at arm’s length in front of your thighs. Stand with your feet hip-width apart and your knees slightly bent.
• Raise your left foot slightly off the floor.
• Without changing the bend in your knees, bend at your hips and lower your torso until it’s almost parallel to the floor.
• Pause, then raise your torso back to the starting position.
• Do all reps and then switch legs.
2C
Jump Lunges
REPS 20 SETS 3
• Hold a pair of dumbbells at arm’s length next to your sides, your palms facing each other. Stand in a staggered stance, your left foot in front of your right.
• Lower your body as far as you can, or until your rear knee nearly touches the floor.
• Quickly jump into the air with enough force that you can scissor-kick your legs so you land with the opposite leg forward.
• Repeat, alternating back and forth with each repetition.
End of Group 2
REST: 2 minutes
Go back to 2A and do 3 sets total.
REST 2 MINUTES AND MOVE ON TO GROUP 3 ➤
3A
Dumbbell Pullover
REPS 10–12 SETS 3
• Grab a pair of dumbbells and lie faceup on a bench so only your head, neck, and upper back are supported by the bench. Your feet will be flat on the floor. (If this is too difficult, lie on top of the entire bench).
• Hold the dumbbells straight over your chin with your arms extended.
• Without changing the angle of your elbows, slowly lower the dumbbells back beyond your head until your upper arms are in line with your body or parallel to the floor.
• Pause, then slowly raise the dumbbells back to the starting position.
3B
Dumbbell Overhead Triceps Extension
REPS 6–10 SETS 3
• Grab a dumbbell and stand tall with your feet shoulder-width apart.
• Hold the dumbbell at arm’s length above your head, your palms facing each other.
• Without moving your upper arms, lower the dumbbell behind your head.
• Pause, then straighten your arms to return the dumbbell to the starting position.
3C
Single-Leg Squat
REPS 10/leg SETS 3
• Stand on your left leg in front of a bench or box that’s about knee height. Hold your arms straight out in front of you.
• Balancing on your left foot, bend your left knee and slowly lower your body until your right heel lightly touches the floor.
• Pause, then push yourself up.
• Complete the prescribed number of reps with your left leg, then immediately do the same number with your right. If this is too hard, lower your body as far as you can, pause, then press back up.
End of Group 3
REST: 2 minutes
Go back to 3A and do 3 sets total.
REST 2 MINUTES AND MOVE ON TO GROUP 4 ➤
4A
Thrusters
REPS 10–12 SETS 3
• Grab a pair of dumbbells and hold them next to your shoulders, your palms facing each other. Stand tall with your feet shoulder-width apart.
• Lower your body until the tops of your thighs are at least parallel to the floor, while keeping your torso upright.
• Push your body back to a standing position as you press the dumbbells directly over your shoulders.
• Lower the dumbbells back to the starting position and repeat.
4B
Swiss Ball Plank with Feet on Bench
REPS 60 sec SETS 3
• Place your forearms on a Swiss ball and your feet on a bench. Your body should form a straight line from your shoulders to your ankles.
• Brace your core by contracting your abs as if you were about to be punched. Hold this position for 60 seconds.
4C
Bodyweight Squat
REPS 10–15 SETS 3
• Stand as tall as you can, with your feet shoulder-width apart.
• Lower your body as far as you can by pushing your hips back and bending your knees.
• Pause, then slowly push yourself back to the starting position.
End of Group 4
REST: 2 minutes
Go back to 4A and do 3 sets total.
END OF WORKOUT A ◼
The Abs Workout B: Group 1
1A
Offset Dumbbell Lunge
REPS 10/side SETS 2
• Stand with your feet slightly closer than shoulder-width apart. Hold a dumbbell in your right hand next to your right shoulder with your arm bent.
• Step forward into a lunge with your right foot. Hold for a second and return to the starting position.
• Complete the prescribed number of reps on that side, then switch arms and lunge with your left leg for the same number of reps.
1B
Mountain Climbers
REPS 20/leg SETS 2
• Assume a pushup position with your arms completely straight.
• Lift your right foot off the floor and slowly raise your knee as close to your chest as you can. Make sure you don’t change your lower back posture as you lift your knee.
• Return to the starting position.
• Repeat with your left leg.
• Alternate back and forth for 30 seconds.
1C
Swiss Ball Rollout
REPS 10–15 SETS 2
• Sit on your knees in front of a Swiss ball and place your forearms and fists on the ball. Your elbows should be bent about 90 degrees.
• Slowly roll the ball forward, straightening your arms and extending your body as far as you can, without allowing your lower back to collapse.
• Use your abdominal muscles to pull the ball back to your knees.
1D
Swiss Ball Jackknife
REPS 8–10 SETS 2
• Assume a pushup position with your arms completely straight. Rest your shins on a Swiss ball. Your body should form a straight line from your head to your ankles.
• Without changing your lower back posture, roll the Swiss ball toward your chest by pulling it forward with your feet.
• Pause, then return the ball to the starting position by rolling it backward.
1E
Underhand Grip Rear Lateral Raise
REPS 10 SETS 2
• Stand with your feet shoulder-width apart. Grab a pair of dumbbells and bend forward at your hips until your torso is nearly parallel to the floor. Let the dumbbells hang straight down from your shoulders, your palms forward.
• Without moving your torso, raise your arms straight out to your sides until they’re in line with your body. At the top of the movement, your thumbs should be pointing up.
• Pause, then slowly return to the starting position.
End of Group 1
REST: 90 seconds
Go back to 1A and do 4 curcuits total.
REST 60 SECONDS AND MOVE ON TO GROUP 2 ➤
The Abs Workout B: Group 2
 |
Perform 2A to 2D sequentially, resting 30 to 45 seconds between exercises and 90 seconds after you complete a set of all the exercises in the group. Perform this circuit four times. After your last circuit, rest 60 seconds and proceed to Group 3. |
2A
Negative Chinup
REPS 10 SETS 4
• Set a bench under a chinup bar, step up on the bench, and grasp the bar using a shoulder-width grip.
• From the bench, jump up so that your chest is touching the bar.
• Cross your ankles behind you, and try to take 5 seconds to lower your body until your arms are straight. If that’s too hard, lower yourself as slowly as you can.
• Jump back up to the starting position and repeat.
2B
Dumbbell Romanian Deadlift
REPS 15 SETS 4
• Grab a pair of dumbbells with an overhand grip, and hold them at arm’s length in front of your thighs. Stand with your feet hip-width apart and your knees slightly bent.
• Without changing the bend in your knees, bend at your hips and lower your torso until it’s almost parallel to the floor.
• Pause, then raise your torso back to the starting position.
2C
Jump Squat
REPS As many as possible in 30 seconds SETS 4
• Place your fingers on the back of your head and pull your elbows back so that they’re in line with your body.
• Dip your knees in preparation to leap.
• Then, explosively jump as high as you can.
• When you land, immediately squat down and jump again.
2D
Rolling Side Plank
REPS As many as possible in 45 seconds SETS 4
• Get into a plank position, but then immediately roll onto your right elbow so that you’re performing a side plank. Hold for 1 to 2 seconds.
• Roll your body over onto both elbows—into a plank—and hold for a second.
• Next, roll all the way up onto your left elbow so that you’re performing a side plank facing the opposite direction. Hold for another 1 to 2 seconds.
• Continue repeating until time is up.
End of Group 2
REST: 90 seconds
Go back to 2A and do 4 curcuits total.
REST 60 SECONDS AND MOVE ON TO GROUP 3 ➤
The Abs Workout B: Group 3
|
Perform 3A to 3C sequentially, resting 45 seconds between exercises and 90 seconds after you finish all exercises in the group. Complete all the exercises in this group a total of three times. After your last circuit, rest 90 seconds and proceed to Group 4. |
3A
Dumbbell Chest Press on Swiss Ball
REPS 10–12 SETS 3
• Grab a pair of dumbbells and lie on your back on a Swiss ball.
• Raise your hips so that your body forms a straight line from your knees to your shoulders. Your arms should be straight up and your palms facing out but turned slightly inward.
• Without changing the angle of your hands, lower the dumbbells to the sides of your chest.
• Pause, then press the weights back up to the starting position as quickly as you can.
3B
Stepup and Single-Arm Press
REPS 15/side SETS 3
• Grab a dumbbell and hold it in your right hand, with your arm bent 90 degrees, so that the dumbbell is just above your shoulder. Your palm should be in line with your shoulder. Place your left foot on a box or step that’s about knee height.
• Push down with your left heel, and step up onto the box as you push the dumbbell straight above your right shoulder.
• Lower your arm and return to the starting position.
• Do all of the prescribed repetitions with your left foot on the box and the weight in your right hand.
• Switch arms and legs, and repeat.
3C
Single-Arm Reverse Lunge and Press
REPS 8/side SETS 3
• Stand with your feet slightly closer than shoulder-width apart. Grab a dumbbell with your right hand and hold it next to your right shoulder, your palm facing in.
• Step backward with your right leg and lower your body into a reverse lunge as you simultaneously press the dumbbell straight above your shoulder.
• To return to the starting position, lower the dumbbell as you push yourself back up. That’s 1 rep.
• Complete all your reps, then switch arms and legs and repeat.
End of Group 3
REST: 90 seconds
Go back to 3A and do 4 curcuits total.
REST 60 SECONDS AND MOVE ON TO GROUP 4 ➤
The Abs Workout B: Group 4
|
Perform the one exercise in Group 4 for a total of 4 sets, resting 30 to 60 seconds between them. |
4
DB Lunge to Curl to Press
REPS 6 lunges/leg (12 total curls and presses) SETS 4
• Hold a pair of dumbbells at arm’s length at your sides.
• Step forward with your right leg and lower your body until your front knee is bent at least 90 degrees.
• Curl the dumbbells to your chest as you sink down, and as you rise, rotate your wrists so that your palms face forward.
• Press the dumbbells overhead when you are in the standing position.
• Return your arms to the starting position.
• Repeat, this time stepping forward with your left leg.
End of Group 4
END OF WORKOUT B ◼
