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Super Set Abs Blast Workout

By Raphael | In Fitness | on April 15, 2011

“Insanity: doing the same thing over and over again and expecting different results.”
— Albert Einstein

Before you do one crunch, let’s get to the truth and nothing but the truth about getting great-looking abs.

  1. Great-looking abs begin in the kitchen. Your nutrition is the place to start.
  2. The abdominal area does not flatten from doing abdominal exercises. Ab exercises make the area stronger and allow the ab muscles to become more prominent when body fat lowers
  3. Weight training and cardiovascular exercise remain vital to your overall success.
  4. Lower body fat is the only thing that will make the area smaller and tighter.

The Workout:
Perform the Frog Crunch exercise as described in the demo for 15-20 reps (both phases of the exercise). Once you cannot complete another rep, go immediately to the Fitness Ball Crunch with Resistance. Use a weight that allows you to get 12-15 reps. Once you complete that set, go immediately to the Isometric V-Sit and hold for 30 seconds. There is no rest between sets, so after completing the V-Sit begin the cycle all over again. Perform four total super sets that comprise all the exercises.

In the second week, try to add at least three more reps to the first two exercises. For the Isometric V-Sit exercise, add five seconds to your time in the second week. Continue with this progression goal in week three.

Give it your all and don’t forget the four points I mentioned earlier.

Isometric V-Sit
While lying flat on your back with arms outstretched and legs extended, rise up into a V-sit and hold the contraction for at least 30 seconds. If you’re unable to do it for 30 seconds, keep practicing and it will improve. Make it your goal to hold the contraction for 60-90 seconds.


The reason I designed a workout with only two crunch exercises and one isometric hold is that you don’t need a gazillion crunching exercises. It’s not about how many exercises you perform, but more about the quality of your exercises, using perfect form and working with laser-like focus and intensity.

After a few workouts, leave me a comment and let me know how you did.

9 Comments to "Super Set Abs Blast Workout"

  • Paula says:

    April 16, 2011 at 10:51 am - Reply

    You da man, Raphael!!!
    The frog crunch is hard enough, but you make it even more challenging. I love this about you! Great instruction and videos. Can’t wait to try that!

  • Raphael says:

    April 16, 2011 at 12:06 pm - Reply

    Thank you, Paula! Rock solid clients like you force me to make things more challenging. I really appreciate your comments!

  • Cathy says:

    April 18, 2011 at 6:17 am - Reply

    Great workout, tough! I tried it on Sunday…felt the burn, felt gooood. Then, I’m kinda sick like that 🙂 Thanks RC!

  • Kirby says:

    April 18, 2011 at 7:47 am - Reply

    Dude! This one is hard core! Thanks for the burn!!! Kirby

  • Raphael says:

    April 18, 2011 at 7:52 am - Reply

    Cathy – Thanks for the feedback. Yep it’s a tough one! Not easy getting through those four supersets.

    Kirby – I’m glad I could brighten your day Ha! Good job on working it hard!

  • Cathy says:

    April 18, 2011 at 10:39 am - Reply

    Well…I ummmm *may* not have mentioned that I didn’t get through all four supersets, I stopped after 3! Killer, I like it tho 🙂

    1. Raphael says:

      April 18, 2011 at 11:08 am - Reply

      Cathy, it’s very difficult. When you get to the point where you can do all four supersets at the recommended reps let me know!

  • Suzanne says:

    April 20, 2011 at 4:36 pm - Reply

    I love the video series! You make it look so easy and fun and of course the background scenery makes want me to be back in Florida. Any workout videos from you in the works???

    1. Raphael says:

      April 20, 2011 at 4:49 pm - Reply

      Thanks, Suzanne! I want to create more of these. I’m going to post on Facebook and ask for suggestions. This way I’ll create what you’d like to see. It’s not that nice here now in FL. Only 78 degrees and sunny. Sorry! ha!

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