The workout is short, but intense it should take only about 20minutes to complete. All you need is two kettlebells. Usually 10-20lbs works well for women and 35-45lbs for men. If you do not have kettlebells, no problem dumbbells well work just as good.

Perform the following 5 exercises in a circuit.

You will perform 10-12 repetitions before moving on to the next exercise with little or no rest in between. Complete the circuit 3-4 times, giving yourself 1-2minutes rest in between sets.

1. Two-Hand Swing

Stand with feet shoulder width apart. Hold the kettlebell in front of you with both     hands. Now squat down bringing the weight between your legs. Make sure you keep your stomach in tight; you’re weight on your heels and your head up.

Now in the squat position with the kettlebell between your legs, use your glutes, hips, and core to quickly explode up with your arms extended straight out in front and finishing the movement with the kettlebell at chest level. Then repeat the movement.

2. Clean & Press

Stand with feet shoulder width apart. Hold the kettlebell in front of you with one hand. Now squat down bringing the weight between your legs. Make sure you keep your stomach in tight; you’re weight on your heels and your head up.

Now in the squat position with the kettlebell between your legs, use your glutes, hips, and core to quickly explode up. Use your momentum to bring the weight to shoulder height. It’s important that you keep your wrist straight and your elbow close to your body. Now with the kettlebell still at shoulder height perform a half squat and press the kettlebell overhead as your standing up. Then bring the kettlebell back down and repeat the movement.

3. Single Leg Deadlift

Stand with feet shoulder width apart. Hold the kettlebell in front of you with your right hand. Now lift your right leg behind to a 90 degree angle or until its parallel to the floor as you simultaneously reach down to the floor with the kettlebell. Now use your hamstring and glutes to stand back up. Now repeat the movement.

4. Push Up w/ DB Row

Begin in a push up position, with your hands holding on to the kettlebell. Keeping your core tight perform one push up. Next with one hand perform a row while stabilizing your body on your other hand. Hold for a second then, repeat the same process with the other arm. Then repeat the whole sequence for repititions.

5. Kettlebell Front Squat

Begin by standing with your feet shoulder width apart. Hold the kettlebell from the bottom with both hands at chest level. Now keep your head up, chest out, and shoulders back you will squat down until your thighs are parallel with the floor. Then use your legs to drive back up to standing position. Then repeat.

By Benjamin Petitpas

The best ab workout program is one that is made up of ab exercises, lower back exercises, and rotational exercises. It should combine both traditional ab exercises like crunches and core stabilization exercises like planks.

The goal of the ab workout program should not only be to get six pack abs, it should also focus on correcting muscles imbalances, improving posture, and reducing the risk of injuries.

When I am designing ab workout programs for my personal training clients I take all of this into consideration. This is why I usually give them ab exercise circuits, that consists of four exercises that they perform back to back with little or no rest in between.

The following is one of the ab workout formats that I use:

1. Ab exercises
2. Lower back exercise
3. Rotational exercise
4. Stabilization exercise

Here is a sample ab workout using the above format:

1. Crunch
2. Lying Opposite
3. MB Diagonal Raise
4. Plank

With all of the talk about ab training and core training, the important thing to remember is that no matter what ab workout program that you follow or how many ab exercises you do, you are never going to see your ab muscles until you strip off the layer of body fat that is covering them up.

In order to get six pack abs, your main focus should not be on ab workouts. Instead, you should be concentrating on eating healthy, building lean muscle, and burning fat.

Once you drop your body fat percentage to around 12% body fat for men and about 18% body fat for women, your body will be lean enough to the point were you will start seeing your ab muscles. The ab workouts will only help to make your core stronger and make your six pack abs more defined.

By Benjamin Petitpas