Hey Jolt
Hey Jolt

Six Pack Attack

Level: Beginner
Time: 40 mins
Equipment needed: Cable machine

Looking for a no nonsense ab workout you can do at the gym? This gym friendly ab assault will make you feel the burn for hours to come. All you need is a cable machine and 40 minutes to shred every inch of your core.

Fit this ab burner into your regular routine and get ready to take that six pack out of hiding once and for all.

Six Pack Attack

Level: Beginner
Time: 40 mins
Equipment needed: Cable machine

Looking for a no nonsense ab workout you can do at the gym? This gym friendly ab assault will make you feel the burn for hours to come. All you need is a cable machine and 40 minutes to shred every inch of your core.

Fit this ab burner into your regular routine and get ready to take that six pack out of hiding once and for all.


Workout Overview

Cable Side Bend

Cable Side Bend
4 sets of 12 // Rest 30 sec between sets // Rest 30 sec after exercise


Cable Crunch

Cable Crunch
4 sets of 12 // Rest 30 sec between sets // Rest 30 sec after exercise


Cable Twisting Crunch

Cable Twisting Crunch
4 sets of 12 // Rest 30 sec between sets // Rest 30 sec after exercise


Reverse Crunch

Reverse Crunch
4 sets of 12 // Rest 30 sec between sets // Rest 30 sec after exercise


Single Leg Glute Bridge

Single Leg Glute Bridge
4 sets of 12 // Rest 30 sec between sets // Rest 30 sec after exercise


Lying Floor Knee Raise

Lying Floor Knee Raise
4 sets of 12 // Rest 30 sec between sets // Rest 30 sec after exercise


Plank

Plank
3 sets // Duration: 45 sec // Rest 30 sec between sets // Rest 30 sec after exercise


Side Plank

Side Plank
3 sets // Duration: 45 sec // Rest 30 sec between sets // Rest 30 sec after exercise


Bicycle Crunch

Bicycle Crunch
3 sets // Duration: 45 sec // Rest 30 sec between sets // Rest 30 sec after exercise


Scissor Kick

Scissor Kick
3 sets // Duration: 45 sec // Rest 30 sec between sets



Workout Overview

Cable Side Bend
Cable Side Bend

4 sets of 12 // Rest 30 sec between sets // Rest 30 sec after exercise


Cable Crunch
Cable Crunch

4 sets of 12 // Rest 30 sec between sets // Rest 30 sec after exercise


Cable Twisting Crunch
Cable Twisting Crunch

4 sets of 12 // Rest 30 sec between sets // Rest 30 sec after exercise


Reverse Crunch
Reverse Crunch

4 sets of 12 // Rest 30 sec between sets // Rest 30 sec after exercise


Single Leg Glute Bridge
Single Leg Glute Bridge

4 sets of 12 // Rest 30 sec between sets // Rest 30 sec after exercise


Lying Floor Knee Raise
Lying Floor Knee Raise

4 sets of 12 // Rest 30 sec between sets // Rest 30 sec after exercise


Plank
Plank

3 sets // Duration: 45 sec // Rest 30 sec between sets // Rest 30 sec after exercise


Side Plank
Side Plank

3 sets // Duration: 45 sec // Rest 30 sec between sets // Rest 30 sec after exercise


Bicycle Crunch
Bicycle Crunch

3 sets // Duration: 45 sec // Rest 30 sec between sets // Rest 30 sec after exercise


Scissor Kick
Scissor Kick

3 sets // Duration: 45 sec // Rest 30 sec between sets


Start Workout

1. Cable Side Bend

Rep Count: 12 reps
Set Count: 4
Rest: 30 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Cable machine

How to Perform Exercise

Steps : 1.) Start off standing up straight and sideways next to a low pulley single handle attachment and grip the handle. 2.) After adjusting your weight and in position, slowly bend to the opposite direction of the low pulley machine and squeeze with your abs. 3.) Return back to the starting position and repeat for as many reps and sets desired. 4.) Switch arms and sides and repeat the steps over.


2. Cable Crunch

Rep Count: 12 reps
Set Count: 4
Rest: 30 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Cable machine

How to Perform Exercise

Steps : 1.) Kneel below a high pulley that contains a rope attachment. 2.) Grasp cable rope attachment and lower the rope until your hands are near your cheeks. 3.) Crunch down with your abs so that your face gets very close to the ground. 4.) Kneel back up slowly and inhale. 5.) Repeat for the desired amount of reps. Tips : 1.) For a more intense work out go at a slower pace.


3. Cable Twisting Crunch

Rep Count: 12 reps
Set Count: 4
Rest: 30 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Cable machine

How to Perform Exercise

Steps : 1.) Start off placing a rope attachment to a high pulley cable machine then stand with your back facing the machine and grabbing the rope positioning it behind your head. 2.) Keeping your elbows bent by your head, slowly crunch down in a twisting motion so your right elbow comes down towards your left knee until you feel a stretch in your abs then hold for a count. 3.) Return back to the starting position and continue in the opposite direction. 4.) Repeat for as many reps and sets as desired.


4. Reverse Crunch

Rep Count: 12 reps
Set Count: 4
Rest: 30 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) To begin this exercise; start off with your back flat on the floor and your legs extended with knees bent. 2.) Your arms should be at your sides during the entire exercise. 3.) Keeping your knees bent, move your legs up in the air, followed by inhaling and moving your legs towards your chest, rolling your pelvis back and lift your hips up off of the floor. 4.) Squeeze your abs as you reach the final position, hold on for a few seconds then return your legs back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.


5. Single Leg Glute Bridge

Rep Count: 12 reps
Set Count: 4
Rest: 30 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start by laying on your back with arms at your sides , keeping one knee bent with your heel on the ground and the other leg pointed straight out in front of you in a 45 degree angle. 2.) Slowly lift your hips off of the ground and squeeze your glutes. 3.) Form a straight line with your body through your shoulders and knees. 4.) Hold onto this position for a few seconds then return back to the starting position. 5.) Alternate legs and repeat.


6. Lying Floor Knee Raise

Rep Count: 12 reps
Set Count: 4
Rest: 30 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off laying with your back flat on the floor, arms at your side and feet extended out straight in front of you. 2.) Slowly lift both of your knees up off of the floor and pull them towards your chest. 3.) Feel a stretch in your abdominals then return your knees back to the starting position. 4.) Repeat for as many reps and sets as desired.


7. Plank

Set Count: 3
Rest: 30 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off by kneeling on all fours and aligning both hands right below your shoulders keep your knees beneath your hips. 2.) Extend both of your feet out behind you and squeeze on your core muscles, making sure that your body is aligned straight 3.) Hold this position for about 30 seconds to a minute. 4.) Release, return back to the starting position and repeat for as many times as you would like to perform this exercise.


8. Side Plank

Set Count: 3
Rest: 30 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Lie on your right side, legs extended and stacked from hip to feet. The elbow of your right arm is directly under your shoulder. Ensure your head is directly in line with your spine. Your left arm can be aligned along the left side of your body. 2. Engage your abdominal muscles, drawing your navel toward your spine. 3. Lift your hips and knees from the mat while exhaling. Your torso is straight in line with no sagging or bending. Hold the position. 4. After several breaths, inhale and return to the starting position.


9. Bicycle Crunch

Set Count: 3
Rest: 30 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off lying flat as if you were going to perform a sit up putting your hands behind your your head and lifting your shoulders into a crunch position. 2.) Bring your knees up so that they are perpendicular with the floor and your lower legs are parallel with the ground as this will be your starting position. 3.) Slowly go through a cycle pedal motion kicking forward with your right leg and bringing in the knee of the left leg. 4.) Next bring your right elbow close to your left knee by crunching to the side. 5.) Return back to the starting position as you breathe in then crunch to the opposite side as you cycle your legs and bring your left elbow close to your right knee. 6.) Repeat with each side for as many reps and sets as desired. Tips : 1.) Reduce the speed of the exercise for more intensity and better results.


10. Scissor Kick

Set Count: 3
Rest: 30 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. To begin, lie down with your back pressed against the floor or on an exercise mat (optional). Your arms should be fully extended to the sides with your palms facing down. Note: The arms should be stationary the entire time. 2. With a slight bend at the knees, lift your legs up so that your heels are about 6 inches off the ground. Contract your abs and bring your back slightly off the floor This is the starting position. 3. Kick both legs outwards, as if you were opening a pair of scissors. Bring your legs back to the center and cross them over each other (closing scissors). 4. Perform the scissor kick in alternating fashion, keeping your abs flexed at all times. 5. Repeat for the recommended amount of repetitions.