We’re back with another workout edge post. If you’ve been reading the blog or own the SUPP UP. guides, you know how much I stress the importance of having a strong core – and you know that your core doesn’t just encompass your “show abs” i.e. your rectus abdominis.

It includes your deep muscles, certain muscles in your back, etc…and if you’ve been training for a while now, you may already have a strong core. But what about when you need to “shock” those muscles every now and then to kick start new growth, stamina, or endurance?

That’s what this workout is all about. Let’s get started.

Full disclosure – I may have baited you in a bit – if you can do this in 10 minutes, you’re doing EXCELLENT. But let’s keep the challenge between 10 – 15 minutes to be fair.

Workout Edge:
The SUPP UP. Ab Challenge
[15 Minutes]
Can You Do It?

The body is very efficient at becoming better at adapting certain movements so that they’re easier next time you choose to do them. Push ups, pull ups, sit ups…killer 21s, squats, nordic hamstring curls, reverse curls…you can throw almost anything at your body and with enough consistency it’ll adapt so you get stronger, faster, better.

This especially goes for muscles that get used a lot in everyday life. Shoulders, quads, calves and depending on how active your lifestyle is, core.

Depending on your career or profession, staying fighting fit is vital to doing your role well. It also transfers over into your personal and family life, benefiting you in more ways than one (even the fun ways).

This really rings true for me and I’m sure a lot of my readers feel the same – when you get to a point where doing several hundred reps of ab work becomes easy, you need something that pushes your core in a different way.

So here’s a quick but effective 15 minute workout that’ll blast your core, effectively lighting up your CNS (central nervous system) and reigniting that mind-muscle connection I talk about in the SUPP UP. No Bull Gym In A Bag Workout Guide.

If you’re familiar with boxing and MMA, you’ll recognize some of these exercises; for those who haven’t, a quick google search and the brief explanation with links that I provide below will help you get it done.

The SUPP UP. Ab Challenge [15 Minutes]

• Leg Lifts – 20-27
• Bicycle Crunches – 30-40
  • (left and right counts as ONE rep)
• Crunch and Twisting Punches – 30-40
  • For this do a left AND right punch with each sit up – this counts as one rep.
• Floor Wipers – 30-40
  • (sweeping motion from right to left, back to right and restart – legs straight, counts as ONE rep)
  • These are NOT the windshield wipers exercise you commonly see online. These are more of a sweeping movement that help encourage stability in the lower back rather than compromising it, so watch the video as this is a very underrated exercise.
  • You can try the original version of this exercise by holding a barbell above you as well, but really this ab workout is made to minimize your need for equipment – that way, you can do it anywhere, anytime.
• V-Ups – 20-27
  • (keep legs and arms straight)
• Hand Walkouts – 20-27
  • Reset to standing and repeat. It’s ok to let your legs bend a little if your hamstrings are tight.
  • You’ll really start to feel your core and shoulders light up shortly after starting these if you’ve never tried them.

The key here is to not stop. Go all the way through the circuit with minimal rest – and when I say minimal, I mean around 10 seconds max between each exercise – that’s just about enough time to move from one exercise to the next.

If you feel like it’s too much and your core is screaming, utilize the rule of “go when you can, rest when you can’t.”

Do this at least twice a week along with your other core work – generally, I’ll train core about 4-5 times a week; if you read my last Workout Edge post, “Turn Rest Days Into Growth Days,” you’ll know why.

This is also a really effective workout to jump start your day first thing in the morning.

That is if you don’t puke the first few times.

Kidding.

(or am I?).

If you’ve read the SUPP UP. Workout Guides, you’ll know why this workout is so effective…and if you haven’t, well…you know what to do – pick them up as paperbacks or digital copies over at the SUPP UP. store.

That’s all, folks.

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Get your FREE printable workout log now. Pick up some whey protein for your next workout, new threads for that sleeve splitting arms day, or something else that’ll help you remember that when it comes to fueling and training your body, once you learn how to, where you are matters less.

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If you go ahead and get the guide instead, either as an digital copy or paperback, you’ll discover great ways to get more out of your workouts while traveling or on the go (preview of chapters available in shop).

Drop by next time for yet another great post to add to your workout and nutrition arsenal.

Stop doing guesswork, start making the necessities of your life easier.

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If You Know How To Fuel and Train Your Body, Where You Are Matters Less.™

– SUPP UP.

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Featured Image & Photo 2: Li Sun
Photo 1: Fotografiaidarte
Photo 3: Styves Exantus