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Welcome to Day 1 of 30-Day Abs With Abel Albonetti! As you already know if you read the overview of the program on the main page (you did that, right?), each of these workouts pairs with your normal weekly split. So today’s workout is designed to use your chest as a secondary muscle group, while you work your abs.
This ab workout consists of three exercises, each performed for 4 straight sets of 12 reps. This is pure strength and muscle-building work, the kind that will pay off in building the bricks of your six-pack and making your abs really pop.
If a few sets of 12 doesn’t sound like a lot, then be prepared for a new challenge. Each exercise is plenty tough on its own, but all three together should surprise you. Be prepared to push the upper end of the rest period range.
| Weighted Sit Up |
Choose a weight you can manageably hold a few inches off of your chest with your arms. Holding the weight creates a greater challenge for your core, while simultaneously working your chest, shoulders, and arms.
| Suspended Crunch |
If your gym doesn’t have a suspension strap system or TRX, you can perform the suspended crunch on a swiss ball instead. Place your feet on the ball, crunching your knees to your chest with each rep, and returning to the straight plank position without letting your hips or lower back sag.
| Hanging Exercise Ball Leg Raise |
Leg raise variations are difficult for even experienced lifters, so if you haven’t yet mastered them, try doing these leg raises on the floor or on a decline bench. Hold the ball in the same way, and as you lift your legs, contract your core and lift your hips to really work the abs.
| The Schedule and Split |
In this program, you’ll hit abs about 4-5 times a week, following a schedule of two days on, one day off that’s designed to work with your weekly split. To be clear, this is an ab-specialization program, not a comprehensive training plan, so you should still be working other muscle groups while you follow this plan.
That said, to get the most out of 30-Day Abs, you should probably make it your biggest priority for this month. In other words, this isn’t the time to sign up for a powerlifting competition or try to add three inches to your biceps.
| Get Systematically Shredded |
This two-on, one-off plan hits the sweet spot of both frequency and intensity. You’ll do weighted work and supersets to make your abs pop, plus circuits for fat loss. These are short workouts to be attached to your current program, but you’ll feel them the next day!
| Meet Your Coach |
Abel Albonetti has contributed countless workouts & full training programs to Bodybuilding.com, making a name for himself with his brutal high-volume training style, killer abs, and relentless dedication and passion for fitness.
From the beginning, Abel Albonetti had aesthetics in the forefront of his mind—and, of course, the will to be bigger and stronger than his friends. He began consistently training at home in his basement gym, and once he started seeing results, Albonetti had a self-diagnosed addiction to pumping iron.
Over the years, he has built a career in fitness modeling and has appeared on the cover of several fitness magazines. The doors were opened to him to meet people all around the world and he now shares what he has learned from his own training and nutrition experiments on social media.
Albonetti has contributed countless workouts and full training programs to Bodybuilding.com, making a name for himself with his brutal high-volume training style, killer abs, and relentless dedication and passion for fitness.
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