bws workout

abs
ABS workout
Table of contents

THE ABS WORKOUT 3

Exercise 1: REVERSE CRUNCHES 4
Exercise 2 (OPTION A): HIGH TO LOW CABLE
WOODCHOPPERS 5
EXERCISE 2 (OPTION B): BICYCLE KICKS 6
Shortcut Your Transformation! 7
EXERCISE 3 (option a): WEIGHTED STABILITY
BALL CRUNCHES 8
EXERCISE 3 (option b): WEIGHTED CABLE CRUNCHES 9
EXERCISE 4: SERRATUS JABS 10
ADDITIONAL COMMENTS 11
DISCLAIMER 12

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ABS workout
THE ABS WORKOUT
Exercise Sets Reps Rest (m)
Reverse Crunches (Bodyweight) 15-20
PROGRESS TO 2-3 1
Reverse Crunches (Weighted) 10-15

High To Low Cable Woodchoppers 10-15

OR 2-3 1
Bicycle Kicks To fatigue

Weighted Stability Ball Crunch

OR 2-3 10-15 1
Weighted Cable Crunch

Serratus Jabs 2-3 each side 10-15 30s per side

Perform this abs workout 1-3 times per week, either after your
main weightlifting workouts or on rest days.

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ABS workout
Exercise 1: REVERSE CRUNCHES

STEP 1 (SETUP)
Lay flat on a bench and raise your legs and bend to
roughly 90 degrees. Get into posterior pelvic tilt by
squeezing your glutes and contracting your abs. As a
result, your back will be flattened entirely onto the bench
or ground. Maintain this posterior pelvic tilt throughout
the movement.

STEP 2 (CURL)
Next, lift your pelvis off the bench and curl your hips
up towards your belly button. As you do so, think about
contracting your lower abs. This should be done in a
controlled manner with your legs kept slightly bent.

STEP 3 (DESCENT)
Slowly descend in a controlled manner until your legs
are just past 90 degrees of bend, and then repeat for
another rep. Ensure that your lower back remains flat on
the bench throughout, and avoid using momentum.

STEP 4 (PROGRESSION)
Progress the movement overtime by adding a weight
between your legs and/or performing your reps on a
decline bench.

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ABS workout
Exercise 2 (OPTION A): HIGH TO LOW CABLE WOODCHOPPERS

STEP 1 (SETUP)
Use a standard handle attachment and move the cable to
the highest pulley position. With your side to the cable,
grab the handle with both hands and take a step away
from it. You should be approximately arm’s length away
from the pulley and your feet positioned a little wider
than shoulder-width apart and knees slightly bent.

STEP 2 (TWIST)
Pull the handle down and across your body to your
opposite front knee by rotating your torso. You should
be actively using your abdominals and obliques to move
the weight, as opposed to simply using your arms – your
arms are just there to hold the weight but it’s your torso
that rotates to do the moving. Your arms should remain
straight as you twist, and your hips should remain facing
forward.

STEP 3 (RETURN)
Return to the neutral position in a slow and controlled
manner and then repeat for more reps. Add more weight
to progress the movement.

You want to feel your obliques working during

each rep. For example, when twisting down to the
right, you should feel your right oblique working
as you rotate your torso to move the weight.

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ABS workout
EXERCISE 2 (OPTION B): BICYCLE KICKS

STEP 1 (SETUP)
Lie on your back and move into posterior pelvic
tilt by squeezing your glutes and drawing your
belly button in towards your stomach. Your
lower back should flatten on the ground as a
result of this.

STEP 2 (TWIST)
Twist to one side extending your right leg
straight out while twisting your torso so that
your right underarm rotates towards your left
knee.

STEP 3 (TWIST)
Reverse the step 2 motion and repeat on the
other side. Simply think about trying to touch
your opposite shoulder to your opposite knee.
Your shoulder blades should be completely off
the floor and your lower back should be flat
against the ground throughout the movement.

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ABS workout
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ABS workout
EXERCISE 3 (option a): WEIGHTED STABILITY BALL CRUNCHES

STEP 1 (SETUP)
Lay on a stability ball with your legs bent to
roughly 90 degrees. If you have the abdominal,
strength to do so apply additional resistance to
the movement by holding a weight overhead. Pre-
contract your abs by drawing your belly button in
towards your stomach.

STEP 2 (CRUNCH)
Crunch your body up by bringing your ribs towards
your pelvis. Your arms should move straight
overhead as you do so. You should feel a strong
contraction in your upper abdominal region.

STEP 3 (DESCENT)
Slowly descend in a controlled manner until your
return to the starting position. Your hips should
remain in the same position during the ascent and
descent of each rep.

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ABS workout
EXERCISE 3 (option b): WEIGHTED CABLE CRUNCHES

STEP 1 (SETUP)
Kneel below a high pulley that contains either the rope
attachment or the seated row attachment, whichever
is more comfortable for you. Grasp the attachment and
lower it until your hands are placed next to your face.
The handle should be directly behind your neck. Position
yourself such that you’re not too close to the pulley
yet not too far – find the sweet spot that allows you to
have the best range of motion and activation of your abs
when you crunch.

STEP 2 (CRUNCH)
While on your knees, flex your torso down by
contracting your upper abs while exhaling. Think about
trying to bring the elbows down towards the middle of
your thighs, and you should be flexing at the spine as
you do so.

STEP 3 (RETURN)
Hold for a second at the bottom position while
contracting your abs before returning to the top position
and repeating for another rep. Avoid using excessive
momentum, instead each rep should be controlled with a
focus on properly engaging the upper abs.

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ABS workout
EXERCISE 4: SERRATUS JABS

STEP 1 (SETUP):
Set up the resistance by either using a band looped
around a fixture or a cable system. Make sure to set it up
at a low angle such that your arm can travel upwards as
you punch to promote upward rotation of the scapula.
Start with your elbow positioned by your side and your
body and hips facing forward.

STEP 2 (JAB)
Simply perform an upward punching motion and reach
as far as you can at the end position in order to protract
that scapula and fully activate the serratus anterior.
Think of it as punching forward, and then “reaching” out
as far as you can after your punch.

STEP 3 (RETURN)
Return back to the starting position before proceeding
to perform another rep.

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ABS workout
ADDITIONAL COMMENTS

I hope this PDF is useful for you!

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ENJOY!

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ABS workout
DISCLAIMER
The content provided in this PDF is for informa- Please note the following:
tional and educational purposes only. Jeremy
• any and all exercise that you do as a result of
Ethier is not a medical doctor, psychologist, thera-
what you read in this PDF shall be performed
pist, nutritionist, or registered dietitian. The con-
solely at your own risk;
tents of this document should not be construed
as medical, psychological, dietary, nutritional, • any and all meal plans that you follow or ad-
or healthcare advice of any kind. The contents here to as a result of what you read in this PDF
of this document are not intended to diagnose, shall be used solely at your own risk; and
treat, cure, or prevent any health conditions, nor
are they intended to replace a physician, dieti- • any and all foods or beverages that you con-
tian, nutritionist, or other qualified healthcare sume as a result of what you read in this PDF
professional’s advice. You should always consult shall be consumed solely at your own risk.
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meal plan, or dietary regimen if you smoke, have
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any fitness program, meal plan, or dietary regimen
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ABS workout