Let's assume your diet is in check, you're working out hard, intense and with plenty of complex, compound movements. You're excited that body fat is melting away faster than an ice cream sandwich left in the sun, but you're still not satisfied with your progress. This abs routine consisting of three exercises each will challenge three different functions of your core to have those abs popping out even more.
Perform this workout at least one day per week and ensure you put 100% effort into each exercise. Perform your regular training program on a separate day and minimize core work.
When you see a number with a letter next to it-such as 1A and 1B-it means the exercises should be performed as a group. Do one set of the first exercise, rest for the prescribed amount of time, and then do one set of the next exercise in the group.
Repeat until you've completed all of your sets for each exercise, and then move on to the next group.
Once you've completed the entire circuit, rest for 2 to 3 minutes, and complete a total of 3 to 5 circuits.
Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed
Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise.
Superset : Two moves done consecutively (like a circuit) with no rests in between.