Barbell Ab Workout (4 MINUTES!)

Construct a ripped core by coaching like an athlete right here

Most ab workout routines include the identical ab 15 ab exercises carried out over and over. The issue with that’s that not solely are you limiting your arsenal of efficient ab actions, however you might be lacking out on an opportunity to coach your abs far more explosively. On this video, I offer you a barbell ab workout that may completely crush your core, and it doesn’t even include a single crunch!

This weighted barbell ab workout routine is one which you are able to do with a single barbell and a weight plate that may let you carry out every of the 4 exercises proven. Merely anchor the barbell within the nook of your room and you might be all set to crush your core in simply 4 minutes. I say core as a result of this isn’t simply an ab train however one that may hit your whole midsection together with your obliques, serratus, transverse abdominus and decrease again.

To carry out this ab workout routine you will need to full every of the next exercises for 1 minute.

First up is the tight twist. This train requires that you simply keep a good core as you twist your arms near your physique from left to proper. The burden of the plate and barbell, in addition to momentum, are going to need to twist your abs and core together with it. Don’t let that occur. If you would like your core to work onerous you want to withstand the temptation to let it go for the trip. Clearly, the heavier weight you utilize right here the tougher it would develop into to withstand the twist!

Subsequent up is the Plank Lateral Rollout. Most of us have in all probability tried rollouts to the entrance. By incorporating a complete new aircraft of movement, we make this plank ab train that rather more tough. Strive rolling the bar out so far as you’ll be able to to at least one facet and also you’ll not solely really feel your obliques and abs work onerous however your chest as properly. Once more, carry out this train for 1 minute alternating forwards and backwards from proper to left.

Subsequent you’ll carry out the Plank Heave. This train is way harder than it appears. With a purpose to overcome the inertia of the nonmoving barbell and plate off the bottom it’s a must to actually stabilize your abs and generate sufficient power to carry the bar off the bottom. In the course of the switch, your core should stabilize in a 3 level plank place, which is able to put additional demand on these already fried abs of yours!

Lastly, the Push Away Press to complete up your barbell ab workout. This deceptively onerous ab train is one more that works muscle tissues you by no means thought it could. Clearly, it appears as if this may work your shoulder as you push the barbell away from you…and it’ll. However when you twist your torso as I’m displaying you within the video you’ll instantly place a excessive demand in your obliques. Really feel them work and contract on each rep as you crank your means by way of one minute of this train as properly.

Repeat this barbell ab workout routine for 2-3 extra rounds to essentially fireplace up your abs. For a whole ab workout routine packed in together with your day by day workouts to coach your whole physique like an athlete, head to and get the 90 day ATHLEAN-X Coaching System.

For extra weighted ab workouts and ab exercises you are able to do with a dumbbell and barbell solely, make sure you subscribe to our youtube channel at

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