[WOTM, 05/2013] Crystallize Your Abs With The Fat-Blasting Summer Hypershred Workout

Protocol: 3 sets, 12 reps

Target Muscle(s): Chest, Core

Make sure that your upper back is firmly on the ball with a flat, tight core. The top of the ball should sit in between your shoulder blades. Stabilize your abs throughout and don’t let the ball roll.

Protocol: 3 sets, 10 reps

Primary Muscle(s): Shoulders, Core

Dip down into a half squat with the dumbbells along the side of your legs. Powerfully ascend, rotate your shoulders, and pull the dumbbells up to shoulder height. Finish the press by explosively pressing the dumbbells overhead.

Make sure that your abs remain tight and your back stays straight throughout — resist the urge to bend backwards.

Protocol: 3 sets, 10 reps per leg

Primary Muscle(s): Glutes, Hamstrings, Quads, Core

Maintain a tight core, flat back, and strong posture throughout. Initiate the movement by taking one step back and stop just before your knee hits the floor. Your front quad should be parallel with the ground. Powerfully ascend and repeat for the opposite leg.

You can find our full write-up on barbell lunges here.

Protocol: 3 sets, 12 reps

Primary Muscle(s): Back, Biceps, Core

Bend at the waist so that your torso sits at 60º. Maintain strong posture, tighten your abs, and keep your back straight throughout.

Slowly pull the barbell in to the center of your stomach, hold the contraction for 1 second, and lower back down to start.

Protocol: 3 sets, 15 reps

Primary Muscle(s): Quads, Glutes, Core

Rest a barbell on top of your shoulders, cross your arms, and secure the bar in place. Your elbows should remain at shoulder height or above throughout the entire movement.

With your core tight, shoulders back, and lower back pinched, drop down so that your butt is at-or-slightly-below parallel. Powerfully explode up to start and repeat.

Protocol: 3 sets, 10 push ups + 10 raises/side

Primary Muscle(s): Chest, Lateral Deltoids, Core

Assume push up position (A). Do one push up (B), brace your core, and powerfully torque your stomach so that your chest opens up and your arm shoots overhead into a full extension.

Hold at the top for 1 second, return back to point A, and repeat the twist & raise for the opposite arm. Complete 10 push ups and 10 raises per side, per set.

Protocol: 2 sets, 12 reps

Primary Muscle(s): Triceps, Core

Leave a slight bend in your knees and maintain a strong core. Place your hands on the underside of a dumbbell and raise it overhead. Slowly lower the dumbbell down until your forearms are parallel with the floor, and without bending your wrists, powerfully press the dumbbell overhead.

Squeeze your triceps at the top for 1 second; repeat.

Protocol: 2 sets, 12 reps per side

Primary Muscle(s): Back, Biceps, Lats

Place your left knee and left arm on a bench so that your body forms a flat bridge; don’t let your lower back sink. Tighten your core and powerfully pull a dumbbell upwards until it’s slightly higher than your torso — do NOT rotate; keep your back flat.

Hold the contraction for 1 second, lower to a full extension, and repeat.

Protocol: 1 set, as many as possible

Primary Muscle(s): Back, Lats

Complete as many pull ups as possible, or assisted pull ups if you’re unable to do more than 5 regular pull ups. Make sure to draw your shoulders back and pull upward until your chest hits the bar.

Protocol: 2 sets, as many as possible

Primary Muscle(s): Chest, Triceps

Place your shins on a Swiss ball, brace your core, and assume push up position. Without letting the ball move, complete a set of push ups until failure.

Rest and repeat for a second set.

Protocol: 2 sets, 10 reps center + 5/side

Primary Muscle(s): Lower Abs, Obliques, Rectus Abdominis

Start in a dead hang from a pull up bar. Keep your back straight, contract your lats and lower abs, and crunch your knees upwards into your chest.

Hold the contraction for .5 seconds and lower. Complete 10 reps down the center and 5 per side, per set

Protocol: 3 sets, 45 seconds

Primary Muscle(s): Obliques

Sit firmly on your butt, bend your knees, and lower your torso into a V position (top position on the right). While bracing your abs, powerfully twist your torso from side to side, tapping the medicine ball/kettlebell to the floor on either side.

Do not drop your legs or torso during the motion; your arms should remain bent throughout as if they’re in a half-curl position.

Protocol: 3 sets, 10 center + 8/side

Primary Muscle(s): Lower Abs, Obliques, Tranverse Abdominis, Rectus Abdominis

Assume push up position with your shins on a Swiss ball. Tighten your abs, keep your back flat, and contract your lower abs, rolling the ball inwards.

Hold the contraction for .5 seconds and extend back out to start. After doing 10 down the center, complete 8 per side to shred the obliques.

Protocol: 3 sets, 15 reps

Primary Muscle(s): Rectus Abdominis

Set up a cable station with a triceps rope and sit on your knees so that they’re spread out wider than shoulder width. With your torso at 75º, hold the rope on either side of your head and slowly crunch down into your belly button. Hold the contraction for 1 second and slowly return up to a full extension.

You can find our full write-up of cable crunches here.

Protocol: 2 sets, 20 reps

Primary Muscle(s): Rectus Abdominis

Grab a medicine ball and lie on a decline bench. Hold the ball in front of your chest, contract your core, and powerfully ascend, extending your arms overhead into a full extension.

Maintain a straight back throughout. Slowly return to start and repeat.

Protocol: 3 sets, 60 seconds per set

Primary Muscle(s): Transverse Abdominis

Assume regular plank position. Without rotating your torso or slumping, brace your core and raise one arm straight out in front of your face. Hold for 15 seconds, or as long as possible, and return to start. Continue to alternate arms for a total of 60 seconds.

Protocol: 2 sets, 45 seconds

Primary Muscle(s): Transverse Abdominis

Brace your core and raise your legs & torso to form a “V.” Without slumping, maintain a contraction in your core and hold for 45 seconds.