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Do you ever do your ab workouts with dumbbells? If not, then you could be missing out on a great way to etch in those deeper, more chiseled looking abs by not training your abdominals with enough resistance. Weighted ab workouts, like this one with dumbbells, can provide a great way to overload your abs and help get you out of the core training rut you might find yourself right now.
To perform this ab workout, you will need a couple of sets of dumbbells. Start with a set that will be challenging for you to complete the ten reps required of you in each exercise, without it being too heavy that you cannot perform the moves in good form. Once you have identified this weight, drop down by five pounds each time and choose 3 more sets of dumbbells. You should have a total of 4 pairs of weights.
Note, if your starting weight is such that you cannot select four pairs of dumbbells that is ok. You can complete your final sets using just your bodyweight.
To begin, sit down and grab the heaviest pair of dumbbells. Perform a weighted Russian Twist with both dumbbells crossing over to one side and then the other. The key is to keep your abs tight and your core engaged to prevent overrotation or uncontrolled rotation. This is one of the most important functions of the abs and one that is sure to be tested by this first exercise. Complete 10 reps to each side and immediately move onto the next exercise in the workout.
Next is the weighted Otis Up. In this ab exercise, you will lie flat on your back with the dumbbells extended overhead as if doing a bench press. In one move, you will sit up and keep the weights directed at the ceiling the entire time. Once you reach the full sit-up, slowly lower yourself back down to the floor with your abs eccentrically contracting to control the descent. Perform 10 reps of this move and proceed immediately to the next exercise in the workout.
Next up is the single arm dumbbell rollout. This is a great exercise that challenges your abs eccentrically once again. Rest on one forearm and hold the dumbbell with the opposite hand. Roll the dumbbell away from you as you work to keep your abs tight and engaged the whole way out. Perform ten reps on each arm and proceed to the final exercise in this ab workout.
Finally, wrap up this ab workout with dumbbells by getting into position to perform a one arm renegade row. In the pushup position and with a dumbbell in each hand, row each arm ten times making sure not to over rotate your torso as you pull the weight up. Perform on both sides.
This is just the first round of this brutal ab workout however. From here, keep your rest to a minimum and grab the next set of dumbbells in line and repeat. See if you can make it to the end of this ab workout with dumbbells without needing to rest.
For more ab workouts and over one hundred and five ab exercises to keep your abs constantly guessing, be sure to visit and check out the complete ATHLEAN-X Training System. Start training your abs like an athlete and see how much faster results can come by doing so.
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49 comments
Good video. Classic
How many reps per set
I wish my dumbbells werent hexegons/ octigons, the 6 sided one 😐 so i could do that workout
I did this and got sore on my biceps but not my abs, am i doing these wrong or am i fine?
Sir as per ur teachings it will help upper abs , can u plzz make video on how to use ankle weights for lower abs !!!!
I did lied down like Jeff though.
Jesus bro u are shreaded
ʜᴀᴘᴘʏ ʙɪʀᴛʜᴅᴀʏ ᴜɴɴɪᴍᴜᴋᴜɴᴅᴀɴ
ʜᴀᴘᴘʏ ʙɪʀᴛʜᴅᴀʏ ᴜɴɴɪᴍᴜᴋᴜɴᴅᴀɴ
Awesome workout! I have got to get me some dumbbells!
That was alot worse then my cardio session
Brutal!
Yo Jeff was someone holding your feet when u did the otis up or whatever u call that? By the way after watching this video I realized u should be in a action pack movie 👍🏼
Does anyone know how often you should workout your abs if you are doing weighted ab exercises like these?
Jeff had to fake-exhausted in the end to make us mortals feel a bit of hope.
Damn dude is a freakin’ beast!
Doing these ab exercises with weights will turn my tummy fat into a flat chest over time?
What a music
Exactly 3 years after…..
Can I ask u a question most of the ab workout s I do now don’t work and I’m thinking could u make a video that included s a crunch format of workouts because my abs r fading and I’ve work for 2 years on them they did look good but I wanted better then I switched to find a better workout but none work
will the renegade rows cause hernia?
1:25
LOve it when you do the full exercises
Bid starts @ 1:30
1:31
1:52
2:10
2:26
I did it with 10 lbs dumbbells and man it's makes your core begs for mercy . only part that can be improved is wheels part I think if you do two hand version it impacts more
1:30 russian twist
1:55 otis up both arms
2:10 single arm dumbbell roll out
2:25 single sided renegade row
I have seen a body like this
Those who noticed a skeleton there hit a like
Jef is inspiration 🔥🔥
Just did this for the first time. All I have to say is "F*** you Jeff… breaths heavy*… just f** you".
1. Russian Twist (10 reps each side)
1:32
2. Weighted Otis Up (10 reps)
1:53
3. Single Arm Dumbell Rollout (10 reps each arm)
2:09
4. One Arm Renegade Row (10 reps each arm)
2:25
please name the music?
Is he talking about pounds or kgs with the weight can somsone help?
I never enjoyed core cause I thought it was boring but this workout plus a few of my own exercises is extremely fun and I'm finally committed to training my core
Thank you!!
This guy is the crazy coolest trainer i must follow regarding his example and mind set 😘
I absolutely love Jeff C's workouts and his explanations on the how and whys of each exercise this guy is great love him
Couldn’t you just do each of these exercises for 2 minutes each and not need four pairs of dumbells at all with a rest of about 20 seconds between each exercise?
wich exercize works low abs ?
No way. How can u do that??????
വായറ് കുറക്കാൻ വീഡിയോ തപ്പി വന്ന ഞാൻ ഇത് കാണരുതായിരുന്നു… സോറി ഫ്ലാറ്റ് മാറി പോയി🤣
Excellent work out!!! Thks!!
1:28 – Start
10 reps per exercise and increase weight per round
1:05 – Summary
1000th comment.
1:27
Helps a lot to see you do the exercises
Music used: Everything We Ever Had – Gerard Franklin
What's that thing he's wearing on his torso?