Ab
Pack
Welcome to the LDNM Abnoxious Ab Pack. We have put together 6
distinct workouts all of which are designed to annihilate your abs.
All of the workouts take the form of a giant set. A giant set is a number of
different exercises performed back to back with no rest.
The protocol for this pack is to choose one workout and perform said
giant set 3-6 times! There is no rest between exercises, but a 45-60
second rest between giant sets.
For a killer workout, try performing 3 giant sets of one workout followed
by 3 giant sets of a different workout! Or maybe one giant set of each
workout? The combinations are endless - let us know your favourite.
But be warned; whatever you choose, it isnt going to be pleasant.
All the best,
LDNMuscle team (Lloyd, Max, James & Tom)
Ab
Pack
Workout 1
Seated Olympic Bar twists
12 reps to each side
2 sec eccentric, 2 sec isometric hold
Find a suitable place to sit. You will need a large radius free of
obstacles around you.
Take an Olympic bar and place behind your head (you can
gradually add weight to the bar as you become proficient)
Sit up straight with a straight back.
Slowly, and in a controlled manner turn your torso to the right,
pause for 2 seconds, then to the middle, pause, and then to the
left and hold for 2 seconds.
At no point allow your legs or hips to move.
Tense your abs from start to finish.
Then straight after with NO rest move on to;
Kneeling Rope Crunch (on a decline bench)
10 reps
4 sec eccentric, 2 sec isometric hold
Take a high pulley, rope attachment and a decline bench.
Keeping your neck straight, head looking downwards and hips
fixed draw the rope down towards the floor. Control the weight
back up (eccentric phase) and repeat.
Then straight after with NO rest move on to;
Side and Vertical Knee Crunches
12 reps (left) 12 reps (right) (6 central)
1 sec eccentric on left/right, 4 sec eccentric on central
Suspend yourself vertically on a dip station. Arms virtually locked
out, body straight like a pencil.
Keeping your head and torso facing forwards and upright, turn
your hips to the left and raise your knees up to meet your stomach,
after said reps, switch and repeat on the right. Following that face
your whole body forward and raise your knees up to your stomach,
remembering the 4sec eccentric phase.
Ab
Pack
Then straight after with NO rest move on to;
Raised Leg Crunches (Swiss Ball)
25 reps
2 sec eccentric
Nice and simple raise your legs up onto a Swiss Ball, so that your
legs are at a 90 degree angle and your buttocks are touching the
ball.
Keeping your spine neutral and focusing on the ceiling, draw your
body upwards whilst tensing your abs into a crunch. Lower back
down (counting for 2 secs) but avoid laying your back flat on the
floor as this removes the tension from the abs.
Ab
Pack
1) Seated Olympic Bar twists
2) Kneeling Rope Crunches
3) Side and Vertical Knee Crunches
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4) Raised Leg Crunches (Swiss Ball)
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Pack
Workout 2
Hanging Leg Raises (weighted optional)
6 reps
4 sec eccentric
Find a suitable piece of equipment to hang from (usually chin up
bar).
Hang completely straight, arms locked out. With both legs together
and straight, raise them up to they are in line with your hips
(90degrees). Then lower them for a count of 4 secs.
Do NOT allow your body to swing, or enter a pendulum motion.
Stop and start again if a swing develops.
Then straight after with NO rest move on to;
Laying Leg Raises (on a mat)
12 reps.
2 sec eccentric
Lying with your back flat on a mat, legs together and straight lower
them from the ground upwards (explosive).
When they are directly above you, soles facing the ceiling, lower
them back downwards for a count of 4. Do not allow your legs to
touch the mat, stop just before hand and repeat.
Then straight after with NO rest move on to;
Bicycle Crunches
25 reps (or failure)
2-3 sec eccentric
Laying on the same mat, bring your left knee to reach your right
elbow, release and then alternate with your right knee and left
elbow.
Each rep ensure your spine is neutral and your neck is focusing on
the ceiling.
Do not frantically rush each repetition; keep the control and
requisite 2-3 sec eccentric throughout.
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Pack
Then straight after with NO rest move on to;
Plank
Until failure
Simply adopt the plank position. Ensure that throughout the plank
you engage your core, tensing your abs. Dont allow your pelvis to
drop towards the mat, nor allow your back to bend. Keep your
spine neutral-looking forward throughout.
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Pack
1) Hanging Leg Raises (Weighted Optional)
2) Laying Leg Raises (with Olympic bar)
3) Bicycle Crunches
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4) Plank
10
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Workout 3
Weighted Decline Sit-ups
12-15 reps
3-4 sec eccentric
Set up a bench in the decline position ensuring you have the
attachment to secure your legs (as per photo) in place.
Take a suitable plate weight (if weight is required)
In a slow and controlled manner lower yourself from the top to the
bottom of the repetition, holding the plate directly above your head,
and keeping your neck straight, and head focused on the ceiling.
Then straight after with NO rest move on to;
Plate Oblique Crunches
12-15 reps each side
2-3 sec eccentric.
Feet shoulder width apart, keep your back straight throughout, do
not allow yourself to hunch.
Lower the plate so far as comfortable and aim to lower it behind
your knee.
Exhale at the base of each rep, to allow a further squeeze on your
oblique.
Throughout the movement tense your abdominals.
Then straight after with NO rest move on to;
Suspended Knee Crunches
15-20 reps
2 sec eccentric
Support yourself on a VKR machine, back flat against the bad,
looking directly forward.
Without moving your body or head, raise your knees up to your
stomach and then slowly release them.
Keep your legs together throughout the movement and abs
tensed.
Then straight after with NO rest move on to;
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Side Plank
Until Failure
Adopt the side plank position as per photo. Do so on a mat, so as
to avoid injury if you lose your balance.
Hold the plank until complete failure, Keep your pelvis raised at all
times and head looking forward.
12
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1) Weighted Decline Sit-ups
2) Plate Oblique Crunches
3) Suspended Knee Crunches
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4) Side Plank
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Workout 4
Ab Rollouts
6-10 reps
4 sec eccentric
Perform on a mat to be safe, should you fail.
With each rep ensure slowly roll out and return in a controlled
manner. NO bouncing the repetitions out- this will merely result in
a lower back injury.
Keep your head down and neck straight throughout.
Then straight after with NO rest move on to;
Weighted Raised Leg Crunches (Bench)
12-15 reps
2-3 sec eccentric
Take a free bench and an appropriate plate weight
Place your legs over the bench and move up until your buttocks
are inline/touching the bench
Holding the plate directly above you and keeping your head
focused on the ceiling crunch up so far as possible and release for
a count of 2-3 secs.
Then straight after with NO rest move on to;
V-Twists
10 reps each side
Take a medicine ball- as heavy as possible as to allow you to
reach the said reps.
Adopt a crunch position, back off the floor, legs off the floor, back
straight and neck straight.
Twist the medecine ball, alternating sides, whilst keeping your legs
straight. Avoid your legs following the direction in which you twist.
Engage your abs throughout and keep the exercise slow and
controlled, do not perform in a frantic manner.
15
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Then straight after with NO rest move on to;
Laying Oblique Crunches
To failure (both sides).
Laying on a mat, position your body in a z shape.
Take your hand behind your ear and crunch up, exhaling as you
reach the peak of the repetition. Control the eccentric phase on the
way down.
16
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Pack
1) Ab Rollouts
2) Weighted Leg Raised Crunches
3) V-Twists
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4) Laying Oblique Crunches
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Workout 5
Cable Crunch
8-10 Reps
4 sec eccentric
Take a high pulley, rope attachment and a decline bench.
Keeping your neck straight, head looking downwards and hips
fixed draw the rope down towards the floor. Control the weight
back up (eccentric phase) and repeat.
Then straight after with NO rest move on to;
Reverse Crunches
12-15 reps
A much smaller range of motion is actually needed than usually
used during the exercise
Starting with your feet directly above your hips, back and
shoulders flat on the mat, and arms extended away from your body
either side of your head; aim to bring your pelvis off the mat toward
your chin contracting your lower abdominals
Avoid swinging feet and legs back to gain momentum- until the last
few repetitions at least.
Then straight after with NO rest move on to;
V-Sit
12-15 reps
Lay flat on a mat
Simultaneously perform a crunch with your arms raised, and raise
your legs to reach your arms.
Ensure you keep a neutral neck position throughout, keeping your
eyes focused on the ceiling
Then straight after with NO rest move on to;
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Sit-ups
Until failure
4 sec eccentric, explosive concentric.
This is the final exercise, hook your feet under a dumbbell so that
you are secure and you can actually perform the reps.
Keep going until you literally have nothing left
20
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1) Cable Crunch
2) Reverse Crunches
3) V-Sit
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4) Sit up
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Workout 6
Reverse Crunches
12-15 reps
3 second eccentric, NO PAUSE at bottom of repetition
A much smaller range of motion is actually needed than usually
used during the exercise
Starting with your feet directly above your hips, back and
shoulders flat on the mat, and arms extended away from your body
either side of your head; aim to bring your pelvis off the mat toward
your chin contracting your lower abdominals
Avoid swinging feet and legs back to gain momentum- until the last
few repetitions at least.
Then straight after with NO rest move on to;
V-Sits (with 5-10kg medicine ball)
12-15 Reps
1 second isometric hold, 3 second negative, NO PAUSE at
bottom of repetition
Lay flat on a mat with legs vertically upright and static
Perform a crunch whilst holding a medicine ball above your head
Ensure you keep a neutral neck position throughout, keeping your
eyes focused on the ceiling
Then straight after with NO rest move on to;
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Ab
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V-Twists (with same medicine ball)
30 Reps (each side)
2 seconds movement from left to right, squeezing abs and
initiating each twist with your obliques
Take the same weight medicine ball
Adopt a crunch position; back off the floor, legs and knees
together, back straight and neck straight, heels touching the floor.
Twist the medicine ball, alternating sides, whilst keeping your legs
static. Avoid your legs following the direction in which you twist.
Engage your abs throughout and keep the exercise slow and
controlled, do not perform in a frantic manner.
Ensure torso is twisting from hips, rather than purely arms and
upper back rotation.
Then straight after with NO rest move on to;
Medicine ball plank (with mountain climbers)
20 reps with each leg.
Both hands on medicine ball (a med. ball with handles is best!)
directly below your shoulders with arms just off completely straightelbows not locked out.
Straight line from shoulder throughout your body to your ankle.
Keeping one foot in contact with the floor at all times, draw the
opposite leg underneath your body toward the opposite sides
shoulder
Alternate legs, whilst keeping body line as straight as possible
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1) Reverse Crunches
2) V-Sits
3) V-twists
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4) Medicine ball plank
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