Advanced 6 Pack Workout – Workout 3
Circuit: 3–4 rounds • 45 sec work each, 15 sec rest, 60 sec between rounds.
Pendulum Tucks
45 sec work • Dynamic lower abs
Rest: 15s
Grape Vines (Left)
45 sec work • Obliques/rotation
Rest: 15s
Grape Vines (Right)
45 sec work • Obliques/rotation
Rest: 15s
Canoe Crunch
45 sec work • Full core
Rest: 15s
Archer Crunches (Left)
45 sec work • Upper/lower split
Rest: 15s
Archer Crunches (Right)
45 sec work • Upper/lower split
Rest: 15s
Crossups
45 sec work • Full six pack
Rest: 15s
4-Point Rocking Plank
45 sec work • Core/anti-rotation
Rest: 15s
Superman Lifts
45 sec work • Core/lower back
Rest: 60s (then repeat circuit)