Abs Training Program 6 (Intermediate To Advanced Levels)

Workout A
3 minutes high intensity jumping rope
One arm dumbbell snatches – 1 x 10 each arm
3 minutes rowing machine
Dumbbell squat and presses – 1 x 10
3 minutes high intensity jumping rope
Ballistic pushups (clap pushups) or feet elevated pushups – 2 reps short of max
Bodyweight rows up to smith bar with feet elevated on bench – 1 rep short of max
Dumbbell squat and presses – 1 x 10
3 minutes high intensity stair climbing (machine or actual stairs)
One arm dumbbell swings – 1 x 8 each arm, reduce weight and 1 x 8 each arm again
Ballistic pushups (clap pushups) or feet elevated pushups – 2 reps short of max
Bodyweight rows up to smith bar with feet elevated – 1 rep short of max
3 minutes high intensity jumping rope
Ab training program
3-5 minutes stretching all muscle groups

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