Main | Craig Capurso's Ultimate Abs Workout | The One Month Six-Pack Program | 5 Kick-Ass Supplements For A Summer Six-Pack | How Six-Pack Nutrition Is A Different Beast Than Fitness Nutrition

Summer is in full swing and defined abs are the must-have accessory. If you got a late start this year, or you just need to shed a few pounds before baring a beach-ready body, you're in luck. Our four-week program, designed by Bodybuilding.com science editor emeritus Krissy Kendall, will get you sleek and ripped in no time with a unique combination of comprehensive core work, ab-targeting supersets, and both fat-blasting HIIT cardio and lower intensity steady-state cardio.

This program alternates four different ab- and core-specific workouts with equally varied cardio to keep you motivated and on track. This four-week program has everything you need to reveal your summer six-pack and is a fun addition to your normal routine or a complete stand-alone summer fitness plan.

The One-Month Six-Pack Program!

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Core Strength Workouts

Core Strength 1
1
Pullups
3 sets, 10 reps
2
Hanging Leg Raise
3 sets, 15 reps
3
Exercise Ball Pull-In
3 sets, 15 reps
4
Russian Twist
3 sets, 15 reps
5
Cable Crunch
3 sets, 15 reps
6
Hyperextensions (Back Extensions)
3 sets, 15 reps
7
Plank
3 sets, 1 mins (holds)
Core Strength 2
1
Ab Roller
3 sets, 8-10 reps
2
Inverted Row
3 sets, 15 reps
3
Straight-Legged Hip Raise
3 sets, 15 reps
4
Landmine 180's
3 sets, 15 reps
5
Otis-Up
3 sets, 15 reps
6
Mountain Climbers
3 sets, 15 reps
7
Shoulder Tap
3 sets, 15 reps
Core Strength 3
1
3 rounds
Note: Rest as little as possible between movements and 1-2 min. between trisets.
Medicine Ball Rotational Throw
10 reps (per side)
Plank
60 sec.
Decline Reverse Crunch
15 reps
2
3 rounds
Butt Lift (Bridge)
15 reps
Otis-Up
15 reps
Mountain Climbers
15 reps
3
3 rounds
Waiter's Carry
25 reps
Russian Twist
20 reps
Hyperextensions (Back Extensions)
15 reps
Core Strength 4
1
3 rounds
Note: Rest as little as possible between movements and 1-2 min. between trisets.
Barbell Ab Rollout
10 reps
Landmine 180's
10 reps
Seated Back Extension
15 reps
2
3 rounds
Note: Rest as little as possible between movements and 1-2 min. between trisets.
Inverted Row
10 reps
Decline Crunch
15 reps
Seated Leg Tucks
20 reps
3
3 rounds
Note: Rest as little as possible between movements and 1-2 min. between trisets.
Cable Crunch
20 reps
Standing Cable Wood Chop
10 reps
Shoulder Tap
15 reps
Ab Definition 1
1
Superset
Knee/Hip Raise On Parallel Bars
3 sets, 15 reps
Dumbbell Side Bend
3 sets, 15 reps
2
Superset
Weighted Suitcase Crunch
3 sets, 15 reps
Reverse Crunch
3 sets, 15 reps
3
Superset
Exercise Ball Pull-In
3 sets, 15 reps
Kneeling Cable Crunch With Alternating Oblique Twists
3 sets, 15 reps
4
Superset
Kettlebell Figure 8
3 sets, 15 reps
Pallof Press
3 sets, 6-8 reps
Ab Definition 2
1
Superset
Medicine Ball Rotational Throw
3 sets, 10 reps
Side Bridge
3 sets, 30 sec. (holds)
2
Superset
Hyperextensions (Back Extensions)
3 sets, 15 reps
Jackknife Sit-Up
3 sets, 15 reps
3
Superset
Ab Crunch Machine
3 sets, 15 reps
Toe Touchers
3 sets, 15 reps
4
Superset
Decline Reverse Crunch
3 sets, 15 reps
Superman
3 sets, 30 sec. (holds)
Ab Definition 3
1
Jogging-Treadmill
1 set, 5 mins (easy pace)
2
Circuit: 2 rounds
Straight-Legged Hip Raise
20 sec.
Toe Touchers
20 sec.
Air Bike
20 sec.
Jackknife Sit-Up
20 sec.
Straight-Legged Hip Raise
20 sec.
Toe Touchers
20 sec.
Air Bike
20 sec.
Jackknife Sit-Up
20 sec.
3
Circuit: 2 rounds
High Knee Jog
20 sec.
Pushups
20 sec.
Mountain Climbers
20 sec.
Burpee
20 sec.
High Knee Jog
20 sec.
Pushups
20 sec.
Mountain Climbers
20 sec.
Burpee
20 sec.
4
Circuit: 2 rounds
Tuck Crunch
20 sec.
Russian Twist
20 sec.
Scissor Kick
20 sec.
Lower Back Curl
20 sec.
Tuck Crunch
20 sec.
Russian Twist
20 sec.
Scissor Kick
20 sec.
Lower Back Curl
20 sec.
Ab Definition 4
1
Circuit: 3 rounds
Hanging Leg Raise
15 reps
Exercise Ball Pull-In
20 reps
Dumbbell Side Bend
15 reps
2
Circuit: 3 rounds
Hanging Oblique Knee Raise
15 reps
Exercise Ball Pull-In
15 reps
Oblique Crunches
15 reps
3
Circuit: 3 rounds
Reverse Crunch
20 reps
Plank
30 sec.
Alternate Heel Touchers
20 reps
Cardio 1
1
Jogging-Treadmill
1 set, 30 mins (steady state)
Cardio 2
1
Stairmaster
1 set, 5 mins (walking pace)
2
Jogging-Treadmill
8 rounds
1 set, 30 sec. (1 minute walk)
3
Jogging-Treadmill
1 set, 5 mins (easy walk)
One month six-pack program

Main | Craig Capurso's Ultimate Abs Workout | The One Month Six-Pack Program | 5 Kick-Ass Supplements For A Summer Six-Pack | How Six-Pack Nutrition Is A Different Beast Than Fitness Nutrition

About the Author

Krissy Kendall, PhD

Krissy Kendall, PhD

Krissy Kendall, Ph.D., joins Bodybuilding.com after 2-1/2 years as an assistant professor in the School of Health and Kinesiology at Georgia Southern.

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