Abs Blaster

Superhero Fitness

Coach

Liam Hunn

This programme is for anyone wanting to strengthen up or build a good foundation of core strength. Use the programme to get those abs popping! The workouts are short in duration and ideal for anyone at home with limited amount of time.

$20

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Better Balance

Building and improving upon your strength within your 'trunk' will enable you to work better on unstable surfaces and within unilateral work exercises (single arm/leg).

Injury Prevention

It is true what they say in terms of strength comes from within. Building that strong foundation will help you prevent and manage back pain, any other potential injuries as the strength you build upon will not stress your extremities as much if you were weaker. A strong trunk can hold thicker branches. You can not shoot a canoe out of a canoe. But if you build your body as strong as a ship......!!

Features

Programming 5 days per week

Challenging for any athletes at any level working on building strength with endurance but only with 15 minutes of duration!

Exercise Video Guidance

Demonstration videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

N/A

Sample Week

Week 1 of 4-week program

Sunday

Core Building Block Wk1

Core Builder

Low Plank L Side Plank R Side Plank Bridge V sit hold Deadbugs 4 x Rounds (totalling 12 minutes). Work for 30 secs on each exercise with only 5 secs rest in-between (or enough time to transition from one exercise into the next). Perform the exercise with excellent technique. So pick the correct level you should be working at.

Monday

Timed Supersets Wk1

ABSolutely ABulous

Leg raises (30 secs) Bike crunches (30 secs) 4 x Rounds Side crunches (30 secs) Leg lifts (30 secs) 4 x Rounds Straight leg sit ups (30 secs) Hollow hold (30 secs) 4 x Rounds Go from one superset straight into the next. Each superset lasts 4 minutes. Totalling 12 minutes of work duration.

Wednesday

Ab Rounds Wk1

Ab rounds

10 Reverse kick ups 20 Side plank hip raises (10 each side) 30 Deadbugs 40 Flutter kicks As many rounds as possible in 7 minutes. Ensure your reps are good and under control.

Ab rounds 2

10 Skydive raises 10 Pendulum 10 Hip lifts As many rounds as possible in 7 minutes. Ensure your reps are good and under control.

Thursday

tABata Wk1

AB and Furious

1st Exercise = V sit ups 2nd Exercise = Shoulder taps 3rd Exercise = Ab kicks The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Spend 4 minutes on each exercise. Total work duration is 12 minutes. Score is the total reps performed in all of the intervals.

Friday

Journey to the Core Wk1

Ab Loaded

200 Flutter kicks 150 Shoulder taps 100 Toe touches 50 Side plank hip raises (25 each side)

Coach

More from Superhero Fitness

Liam Hunn

Founder and Owner of Superhero Fitness Ltd. 13+ Years experience. BSc (Hons) Sports Science degree graduate. Strength and conditioning coach helping all types of athletes progress towards their goals and enhance their overall performance.

PULL UP YOUR SHIRT & LOOK ABULOUS

Fire up those abs and build a strong trunk so you can enhance your performance in other areas. You've got to have a strong stomach to cope with tougher things in life!

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FAQs

Will I Get a 6-pack?

This will help build and pop up those abs for sure as hypertrophy can occur in all muscles. It does not guarantee a 6 pack because the amount of adipose tissue will affect how it appears and that comes with your diet.

Can I use this alongside other training programmes?

Yes, these sessions are only about 15 minutes, 5 x week. Use them as a finisher or whenever alongside your other workouts.