Intermediate Difficulty

Burn up calories fast with Coach Kozak’s Cardio Abs Burner. This cardio ab workout is great for both men and women. The exercises can be performed at home or in the gym.

Cardio Abdominal Exercise Instructions: Complete 4 rounds of each exercise
High Plank Kick-throughs x 30 sec
Sprinters x 30 sec
Burpee + Mountain Climbers x 30 sec
Knee Chop x 30 sec
Lateral Plank Walks x 30 sec
Standing Twists x 30 sec

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Advanced Difficulty

Take this extreme abdominal workout with you to the gym and feel the burn. HASfit’s extreme abs workout is great for both men and women. The routine is best for intermediate to advanced trainees.

Ab Exercises Instructions: Complete 4 rounds of each exercise with minimal rest.
High Plank Knee Up and In x 30 seconds
Iso Dip Leg Raise x 12
One Dumbbell Reach Across Crunch x 15 each side
High Plank – Low Plank Transition x 45 seconds
Hanging Knee Twist x 12

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Beginner Difficulty

Here’s a quick way to work your core without getting down on the ground. Try these standing abs exercises the next time you’re in the gym.

Standing Ab Exercises Instructions: Complete 4 rounds of each movement.
Knee Chop x 30 seconds each side
Standing Squat + Oblique Crunch x 30 seconds
Wood Chop x 30 seconds each side
Dumbbell Standing Side Bends x 12 each side
Standing Elbow to Knee x 30 seconds

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Intermediate Difficulty

Tighten up your sides with this destroy love handles workout. HASfit’s routine to get rid of love handles is great for both men and women. The oblique workout can be performed at home or at the gym.

Oblique Exercises Instructions: Complete 3 rounds of each exercise
Side Plank Elbow to Knee x 30 seconds each side
Wood Chop x 30 seconds each side
Lying Leg Twists x 30 seconds
Lying Figure Eights x 30 seconds
Jack Knife x 30 seconds each side

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Ultimate Warrior Difficulty

Need a new challenge? Coach Kozak has the answer with this hard abs workout in the gym. HASfit’s hard ab workouts are great for both men and women of an advanced fitness level. The hard ab exercises require a pull up bar, a dip station, and a medicine ball.

Hard Abdominal Exercises Instructions: Complete 4 rounds of each exercise without resting.
Hanging Fludder Kicks x 15 seconds
Straight Leg Jack Knife x 15 each side
High Plank – Low Plank Transition x 30 seconds
Iso Dip Leg Raise x 12
Weighted Reach Crunch x 15
Medicine Ball Earthquake x 15

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Beginner Difficulty

If you hate crawling on the ground to work your core, then this ab workout standing up is for you. HASfit’s standing abs exercises are great for both men and women. The ab exercises standing up are low impact and suitable for those with physical limitations.

Standing Ab Workouts Instructions: Complete 4 Rounds of each abdominal exercise.
Dumbbell Standing Side Bends x 30 seconds
Knee Chops x 30 seconds
Standing Twists x 30 seconds
Side Leg Raise + Crunch x 30 seconds
High Knee Pull Down x 30 seconds

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Ultimate Warrior Difficulty

Try this extreme ab workout in the gym to annihilate your core. HASfit’s extreme ab workouts are for advanced trainees only. The extreme abdominal exercises are great for both men and women.

Extreme Abs Workout Instructions: Complete 5 rounds of each exercise without taking a rest.
Iso Dip Running Man x 30 seconds
Side Plank Dips x 30 seconds each side
Hanging Side to Side Toe Touches x 8
Overhead Sit Up x 15
Lying Figure Eights x 6 each way
Superman Planks x 60 seconds

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Intermediate Difficulty

Medicine Ball Ab Workouts Instructions: Complete 4 rounds of each abs exercise without rest.
Overhead Medicine Ball Sit Up x 30 seconds
Medicine Ball Earthquake x 30 seconds
Russian Twist x 30 seconds
Weight Reach Crunch x 30 seconds
Wood Chop x 15 seconds each side
Standing Twists x 30 seconds

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Intermediate Difficulty

Follow Coach Kozak’s shredding lower abdominal workout in the gym to carve and tone your lower abs. HASfit’s lower abdominal exercises are great for both men and women.

Lower Abdominal Workouts Instructions: Complete 4 rounds of each lower abs workout without taking any rest.
High Plank Knee Up and In x 30 seconds
Lying Dig and Drag x 30 seconds
Lying Fludder Kicks x 30 seconds
Sprinters x 30 seconds
Captain’s Chair Knee Raise + Twist x 12

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Intermediate Difficulty

If you’re looking for a get a flat stomach, then this stomach workout will do the trick. Of course stomach exercises must be combined with proper diet to obain a flatter stomach.

Stomach Workouts Instructions: Complete 5 rounds of each exercise
High Plank Knee Up and In x 30 seconds
Lying Dig and Drag x 30 seconds
Reach and Catch x 30 seconds
Lying Leg Circles x 30 seconds
Lying Knee Raise + Crunch x 30 seconds

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