300 seconds of pain. But trust us. It’s worth it
This workout leaves your midsection on fire, literally. You’ll combine the pushup and the hollow-body hold to create a menacing super-set that’ll result in rock-solid Abs.
Two moves. 5 sets. 5-minutes. It’s that simple.
How to do it
Complete as many repetitions of the pushup as you can with perfect form in 30 seconds. Then immediately perform a hollow-body hold for 30 seconds. That’s one round. Do a total of 5 rounds.
1. Push up
Max Reps for 30 seconds
Set up with your weight supported on your toes and hands beneath your shoulders, body straight. Take care to keep your core locked so a straight line forms between your head, butt and heels. Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms.
2. Lying Hollow-Body Hold
1 rep for 30 seconds
Hold this position without letting your lower back leave the floor. Once 30 seconds is up, begin pushups again. Lie on your back with your feet together and your toes pointed. Squeeze your legs together.
Raise your arms overhead, keeping them straight. Clench your butt, brace your abs (as if you were about to be punched in the gut), and pull down your shoulders and ribs.
Now raise your head, arms, shoulders, and legs a few inches off the floor and hold this position for the prescribed time.