30 minute advanced ab workout

Here's everything you need to try our 30 minute advanced ab workout. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

30 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • TRX Fall-Outs
  • Alternating Slider Plank Circles
  • Kneeling Slide Outs
  • TRX Reverse Mountain Climber

Circuit 1

Complete this round 3 times.

TRX Fall-Outs

Complete 10 repetitions

Buy a TRX
Core
Trunk
Anterior Core

Coaching Tips For TRX Fall-Outs

Follow these cues to perform TRX Fall-Outs correctly:

  • Slowly press your hands overhead, resisting the extension of the lower back.

Alternating Slider Plank Circles

Complete 6 repetitions

Buy Sliders
Core
Trunk
Anterior Core

Coaching Tips For Alternating Slider Plank Circles

Follow these cues to perform Alternating Slider Plank Circles correctly:

  • Slowly transition your weight onto one hand and draw a circle with the other hand
  • Keep hips and shoulders square throughout the movement.

Kneeling Slide Outs

Complete 8 repetitions

Buy Sliders
Core
Trunk
Anterior Core

Coaching Tips For Kneeling Slide Outs

Follow these cues to perform Kneeling Slide Outs correctly:

  • Maintain a slightly rounded back throughout
  • Stay controlled throuhgout, only slide to where you feel comfortable.

TRX Reverse Mountain Climber

Complete 6 repetitions

Buy a TRX
Core
Trunk
Hip Dominant

Coaching Tips For TRX Reverse Mountain Climber

Follow these cues to perform TRX Reverse Mountain Climber correctly:

  • Start in an inverted plank with the feet in the TRX
  • Pull the foot towards the body using the hamstrings
  • Move smoothly with control.

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This workout was made by Sean Klein

Sean Klein

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Programme is a workout app that plans every workout for you

Programme learns from your past workouts, training experience and available equipment to create your optimal workout plan that adapts to your progress.