Gym Abs & Core Workout for Intermediate
A gym abs & core workout for intermediate that you can do in a commercial gym. 6 exercises, about 47 minutes, targeting abs.
| Level | Intermediate |
| Equipment | Gym |
| Time | About 47 minutes |
| Muscles | Abs |
The workout
| Exercise | Sets / reps |
|---|---|
| 1. Cable Russian Twists | 4 × 15 |
| 2. Standing Cable Wood Chop | 4 × 15 |
| 3. Pallof Press With Rotation | 4 × 15 |
| 4. Rope Crunch | 4 × 15 |
| 5. Barbell Ab Rollout | 4 × 15 |
| 6. Barbell Side Bend | 4 × 15 |
See each exercise
How to do this workout
- Warm up for 5 minutes: brisk walk or easy cardio, then one light set of the first exercise.
- Do the exercises in order. Finish all sets of one before moving on.
- Pick a weight that leaves about 1–2 reps in the tank on the last set. Rest 60–120 seconds on big lifts, 45–60 seconds on smaller ones.
- Do this workout 1–2 times a week, with at least one rest day before training the same muscles again.
How to progress
When you can do every set with good form at the top of the rep range, add one rep per set the next week, or a small amount of weight (1–2.5 kg). Progress slowly — consistent small jumps beat big ones. For fat loss, pair this with a small calorie deficit and around 1.6–2 g of protein per kg of body weight.
Exercise notes
1. Cable Russian Twists
Connect a standard handle attachment, and position the cable to a middle pulley position. Lie on a stability ball perpendicular to the cable and grab the handle with one hand. You should be approximately arm's length away from the pulley, with the tension of the weight on the cable.
2. Standing Cable Wood Chop
Connect a standard handle to a tower, and move the cable to the highest pulley position. With your side to the cable, grab the handle with one hand and step away from the tower. You should be approximately arm's length away from the pulley, with the tension of the weight on the cable. Your outstretched arm should be aligned with the cable.
3. Pallof Press With Rotation
Connect a standard handle to a tower, and position the cable to shoulder height. With your side to the cable, grab the handle with one hand and step away from the tower. You should be approximately arm's length away from the pulley, with the tension of the weight on the cable. Align outstretched arm with cable.
4. Rope Crunch
Kneel 1-2 feet in front of a cable system with a rope attached. After selecting an appropriate weight, grasp the rope with both hands reaching overhead. Your torso should be upright in the starting position.
5. Barbell Ab Rollout
For this exercise you will need to get into a pushup position, but instead of having your hands of the floor, you will be grabbing on to an Olympic barbell (loaded with 5-10 lbs on each side) instead. This will be your starting position. While keeping a slight arch on your back, lift your hips and roll the barbell towards your feet as you exhale. Tip: As you perform the movement, your glutes should be coming up, you should be keeping the abs tight and should maintain your back posture at all times. Also your arms should be staying perpendicular to the floor throughout the movement. If you don't, you will work out your shoulders and back more than the abs.
6. Barbell Side Bend
Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck). Your feet should be shoulder width apart. This will be your starting position. While keeping your back straight and your head up, bend only at the waist to the right as far as possible. Breathe in as you bend to the side. Then hold for a second and come back up to the starting position as you exhale. Tip: Keep the rest of the body stationary.
More workouts like this
Gear for this workout
Gym duffel bagShoe compartment and space for everything.See it on Amazon →
Gym glovesBetter grip and fewer calluses.See it on Amazon →Stop if anything hurts (sharp pain is different from muscle burn). If you have an injury or health condition, check with your GP or a physio first.