11 Minute Abs Part Deux

Published by Jason Narog on

Get your training timer ready for 16 rounds – 30 seconds of work with 10 seconds of rest. We’re going to be doing 8 exercises twice. This routine, and all 11 minute ab routines, work multiple parts of your abs, so certain aspects of this routine may be easier than others for you. The parts that are harder are going to be specific areas you should work on more outside of the 11 minute abs program.

Exercise 1 – Lat Supermans

Lay on your stomach with your arms stretched way in front of your head. Lift your legs slightly off the ground pointing your toes towards the back of the room. At the same time lift your arms off the ground. Keep your core and hips pressed into the ground. Now pull your arms back towards your body bending at the elbows. The motion resembles a pullup. Move your arms back above your head, touch the ground with your legs and arms then repeat until the timer runs out.

Exercise 2 – Reverse Crunch Roll

Lie on your back and put your arms at your sides near your hips. Roll up onto your shoulders while keeping your core tight whipping your legs up into the air above you. There is a variation of this done in Jiu Jitsu warm ups where you kick your leg all the way over your head, touching your toe to the ground to the side of your head. Skip the boat part in the video and just do the roll, we’ll be doing the V Up boat portion in exercise 4.

Exercise 3 – Deadbugs

This variation of deadbugs (there are a lot of variations) is going to be opposite arm opposite leg. Lay on your back lifting your knees to a 90 degree angle. Your quads and knees should be parallel to your hips. On round one touch your left knee with your right elbow. Stretch out your left leg and right arm away from your body then bring them back together. In round 2 do right leg left arm.

Exercise 4 – Static V Up Hold

Lie on your back with your arms behind your head and legs in front of you. Lift your arms and legs slightly off the ground and hold. The video below shows 3 progressions of his maneuver, with the hardest being the one I’m suggesting.

Video showing the Deadbug and V Up Hold

Exercise 5: Russian Twists

This seems lazy on my part including this exercise in 2 versions of the 11 minute ab program. Sit on your glutes, lifting your legs off the ground. Twist left touching the ground with both hands then twist right touching the ground with both hands. In the video below he keeps his feet on the ground, lift your legs to make it slightly harder, cross one leg over the other to intensify more.

Exercises 6 & 7: Side Planks with Top Leg Raise

Get yourself into a side plank with both legs stacked on top of each other. Lift the top leg into the air then bring it down in a controlled manner. Make sure while doing the side plank that your shoulder and arm are at a 90 degree angle from your body. You don’t want to be resting on your elbow way in front or behind your body.

Exercise 8: Plank Builders

You can start in 1 of 2 positions as it won’t really matter – push up position or elbow plank position. You are going to be alternating from these 2 positions 1 arm at a time. If you start in push up position drop your left elbow to the ground then your right elbow to the ground. Then push your left arm back up and your right arm back up. A word of warning, try not to twist at the waist or shoulders. You want to try to keep your body straight.

Did you complete the challenge? Post on Instagram using #abchallenge!

Here’s the entire challenge on the Youtube’s, with 1 slight modification. Exercise 3, Deadbugs, was swapped out with alternating leg / arm toe touches. I attempted to add music behind it so you can follow along with the video, but the timing is slightly off. Your best bet to execute the exactness of work to rest ratio is to use a training timer.