Hero Abs Workout

Even if you lack superpowers, you can still build a core of a hero with this workout.  But don’t even think about chiselling your six-pack, yet.  This workout is intended to set your core on fire and build strength all around. Focus on building strength first, eat clean and everything else will follow.  Every exercise listed hits the core in one way or another.

Word of caution, if you never trained your core before, this workout may not be for you. But if you want to give it a shot there’s no one stopping you, but please do it properly and safely. If it’s getting too intense, don’t be a hero. Stop.

Workout Instructions

All are super sets. 6 supersets with 2 exercises in each set. Perform each exercise in a set back to back. Take a break. Repeat for another two sets. First set is your warm up. Cardio will be a run on treadmill on interval training.

Hero Abs and Core Training

  • A1: Get-ups 12x, 12x, 12x
  • A2: Lying Leg Raises 12x, 12x, 12x

Rest 1 min

  • B1: Pull-ups 8-10x, 8-10x, 8-10x
  • B2: Bicycle Kicks 30x, 30x, 30x

Rest 1 min

  • C1: Kettlebell Swings 20-24x, 20-24x, 20-24x
  • C2: Bird Dogs 20-24x, 20-24x, 20-24x

Rest 1 min

  • D1: Squat and Press 10-12x, 10-12x, 10-12x
  • D2: Swiss Ball Rollouts 12x, 12x, 12

Rest 1 min

  • E1: Halos 12-14x, 12-14x, 12-14x
  • E2: Mountain Climbers 40x, 40x, 40x

Rest 1 min

  • F1: Renegade Rows (dumbbell or kettlebell) 10x, 10x, 10x
  • F2: Russian Twists 20x, 20x, 20x


Interval Run 20 mins