Killer Six Pack Abs Routines
Choose one the routines below based on your skill level and do 2 - 4 sets. All of these routines are "Killer" routines, and are meant to push your to your limit.
For people who are just getting started with Calisthenics they may be too dificult. If that's the case make sure to check out The Bar Brother's System. It's a 12 week comprehensive program made for people of all levels of strength and skill.
Train hard! Have fun! There is no substitute for hard work. With consistency, determination and perseverance you will reach your goals. Bar Brothers Salute!
Beginner / Intermediate
- 15 regular Crunches
- 15 In and Outs
- 15 full length leg toe touches
- 10 each side full length side toe touches
- Side to side holds 30 seconds
- Sitting hold with leg kicks 30 second
- Sitting hold 30 second
- Horizontal plane hold 30 seconds
- Then do as many crunches as you can to burn out the set
Advanced Routine
- 15 Toe Touch + Knee Grab + Side Toe Touch
- 20 seconds Wind Mill On Ground
- 15 In & Out + Each Side Alternative Leg
- 10 Second L-Sit Hold
- Burn out the set with fast sit-ups
Beast Mode Routine
- 15 knee raises
- 15 straight leg raises
- 15 straight leg pushes
- 15 extended leg raises to bar
- 15 second straight leg holds
- Then do as many straight leg raises as you can to burn out the set
Bar Brothers System - The Complete 12 Week Program
For a all-in-one workout plan checkout the Bar Brothers System.
The System includes Over 140 Detailed Instruction Videos from Lazar and Dusan each containing step-by-step instructions for your daily workout routine.
It will progressively lead you from basic training all the way to advanced exercises. You will quickly see changes in your body and mind as you develop true physical strength, lose fat and build muscle.