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The 10/20/30 Ab AMRAP Workout

Looking for a great way to fire your abs? Well bring on the burn.

Add this AMRAP routine to your next abdominal workout session or as a bonus challenge after any of your normal workouts.

How it works: Do each of the exercises as listed below. Complete as many rounds as possible within the time allocated. If you’re more advanced, you can add more time to each circuit. This routine includes exercises to target all areas of your stomach muscles.

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Lower Abs 10’s – 5 minutes

Complete the exercises below. Do 10 reps of each exercise. Complete as many rounds as possible in 5 minutes.

Bum ups x 10

Lie on the floor with your legs straight in a 90-degree angle. Lift your bum slightly off the ground. Lower back to start. Repeat ten times.

Towel slides x 10

Place a towel on the floor and get into full push up position with your feet on the towel. Bring your knees to your chest. The towel should slide inwards. Return to start. Repeat 10 times. If you’re performing the routine in a carpeted area, use paper plates instead.

Alrieta de Wet

Mountain climbers | Photo by Cindy Ellis. Performed by Alrieta de Wet

Mountain climbers x 10

Begin in a full push up position. So, your knees should not be on the ground. Bring your right knee to your chest. Return to start. Now follow with the left knee. Repeat 10 times.

Author: Tanja Schmitz

Founder and Editor of Fitness Magazine. You’ll find her behind her computer or on her bike, dreaming up new ways to improve or create content for you.