How to Design the Perfect Super Set Workout for Six Pack Abs

Want to finally reveal those six pack abs? Well, I’m going to show you how to design some great abdominal workouts. The technique like to use is super sets. A super set is where you perform two exercises back to back with little to no rest in between each set.

So, here’s a template you can use to design your super set workout:

• 1) Exercise 1, Sets x Reps/Time
• 2) Exercise 2, Sets x Reps/Time
• Rest x Seconds

To start off, simply take the two abdominal exercises you wish to use in your workout and plug them into the template. Here is a short list of some great abdominal movements. Beside each exercise, I’ve posted a recommended amount of repetitions/time that you should perform:

1. Plank (45 seconds)
2. Stability Ball Jackknives (15 repetitions)
3. Side Plank (30 seconds)
4. Stability Ball Cross-Body Mountain Climber with Feet on Ball (10 repetitions)
5. Plank with Arms on Ball (30 seconds)
6. Ball Rollouts (15 repetitions)
7. Hanging Knee Raise (10 repetitions)
8. Dumbbell Renegade Row (10 repetitions)
9. Ball Jackknife – Pushup Combo (10 repetitions)
10. Cross-Body Mountain Climber (15 repetitions)

Once you’ve chosen your two exercises, decide how many repetitions or time you want to perform the movement. I’ve already posted the recommended repetitions/time beside each exercises, so you can simply start from those recommendations.

Next, decide how many total sets you wish to perform. My suggestion is to start off with 2 sets, and build your way up to 5 total sets.

Finally, you must decide how long you want to rest after each superset. Beginners may need to rest as long 2 minutes. Advanced trainees can get away with a 30 second rest period, or no rest at all.

I’ve actually come across a great, 4-week fitness program developed by Craig Ballantyne which includes some great superset ab workouts. Click here to get this free program.

Tags: craig ballantyne, plank, six pack abs, super set workout, turbulence training