The Gauntlet of Ab Workouts

This is probably one of the most difficult ab workouts I've ever put together. So, if you're not afraid to work your abs in an unconventional way that will leave yours abs sore and on the road to six-pack abs, then give this workout a try.

First of all, I should warn you that this workout is a little bit different because you will do ab work in the beginning and then move into a total body workout.

The first exercise are 10 hanging leg raises. Whenever you do this TT Gauntlet workout, you never move onto the next exercise until you have finished all the reps from the previous one or the amount of time.

For example, if you can only do 6 reps of the hanging leg raises, you don't move on until you have finished all 10, even if you have to take small breaks in between.

Use either a neutral grip with your palms facing inward, otherwise use an underhand grip. Let your body hang with your abs braced while you minimize momentum. Raise your legs up and slowly down as you do a little bit of curling back with your pelvis.

Move immediately into a stability ball plank for 30 seconds. Hold your body in a straight line with your forearms on the ball.

Move right into 20 reps of stability ball rollouts. Roll out and contract back up. Keep this controlled.

Move back to the stability ball plank for 30 seconds. Remember, you have to finish the 30 seconds before moving on (even if you have to take small breaks).

Next, move into 20 reps of stability ball jackknifes. Place your hands on the floor with your feet on the ball and your body in a straight line. Tuck your knees in towards your chest while keeping your abs braced and back out.

Once you have finished those, put the ball away and do cross body mountain climbers (10 reps on per side, alternating sides). Start in the pushup position and bring your right knee to your left elbow. Keep your body in a straight line.

Move into a 45 second side plank. This will give you a nice little break, but you have to finish the 45 seconds before you can move on.

Next is a Spider-man pushup. You will do 10 reps per side, taking as much rest as you need to. Bring your knee to your elbow as you lower down. Drive back up, alternating sides. All the rotation is done below your hips, but nothing in your lower back. It should remain straight and flat.

The next exercise is a chin-up with a knee-up. As you do a chin-up, your knees come up and as you lower down, you'll feel that eccentric stress on your lower abdominals which will cause some soreness.

Take an underhand grip and pull up as you bring your knees up with you. Slowly lower back down. The knee-ups will actually help you with your chin-ups because it will give you a little bit of momentum. Finish 10 reps, again, taking as much time as you need to complete them.

Go into a round of Bulgarian split squats at 1-1/2 reps. Drop all the way down, move half way up, back down again and then drive all the way up. Do all reps on one leg and then move to the other. You can also do forward lunges (1-1/2 reps), single leg deadlifts or reaching lunges in place of Bulgarian split squats.

Next is a Spider-man pull-up. Take an overhand grip and as you pull up, bring your knee up to meet your elbow (alternating sides). You will do 5 reps per side.

Finish this workout with 30 second shuttle sprints.

Only go through this one time in your first week.

This will take you about 18-20 minutes if you are advanced. You can do extra interval training at the end if you want to. That's it!

Get more FREE sample fat burning workouts at: http://www.TurbulenceTraining.com

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health and Oxygen magazines and will help you burn fat without long, slow cardio sessions or fancy equipment.

Discover another free bodyweight workout to help you burn fat, do more pushups, and build ripped six pack abs in less workout time than ever before.

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