I’ve shared a lot of core circuits in the past, most of which feature either the 50-10 Five-Exercise Circuit Interval Training Music from Boot Camp Dynamite or 20-10’s from Tabata Interval Workout Music from Ultimate Tabatas.
However, today I am going to share a different, more INTENSE twist on core training using 30-30 Mayhem powered by Workout Muse (coming soon in September 2009).
Advanced Abs Workout
The shorter work period in conjunction with the longer rest period allows for more intense exercise variations and heavier loading than in the classic 50-10 format.
See below for a great example of an advanced abs workout using total body core exercises to help you lose your gut and rock your core.
30-30 Mayhem Advanced Core Workout
Alternate between 30 s of work and 30 s of rest for each exercise in the following circuit. Repeat for 20 total minutes.
1- Kettlebell High Pulls
2- Side Pillar Abduction Band Row
3- 2-Point Front Pillar
4- Running Push-up
5- TRX Torso Rotations
I just LOVE the hardcore rock music on this interval workout music soundtrack- perfect for this hardcore workout template.
My campers truly have a love-hate relationship with these workouts. Love because of the results and hate because of the intensity…
But as I like to say: “It’s 20 minutes of hell for more than 23 hours of heaven while enjoying the returns from your labor!”
Remember, this is an ADVANCED workout that should only be used for more experienced groups or trainees. But this format will provide incredible results in the quest for the rock-hard midsections that we all crave.
Total Body Core Training for Flat, Sexy Abs
I’d love to personally answer any questions you have about this template, so please be sure to post your questions or comments to this blog post so I may be of help 
Crank it!
BJ
PS- If you want to learn more about the world’s first and only turnkey 20-10 tabata interval training music system, please click the link below:
PPS- If you are looking for the best fitness and exercise music to automate your group exercise or personal workouts, please click the link below:
Tags: 30-30 mayhem, advanced abs workout, core training, fitness and exercise music, interval training music, interval workout music, total body core exercises, workout muse
Are those sweat stains that I see all over your floor? That $#!t looks intense!!
indeed they are Toph!
that’s what happens when a killer workout meets killer workout music
crank it!
BJ
That’s tomorrow’s workout – looks awesome – thank you!
Damnn!! that’s serious!! Thanks for sharing I get so many new ideas when I see these video workouts.
I am going to add this to the end of my workkout..Looks awesome! Thanks BJ
That’s my abs workout for today! Thanks!
my pleasure Sue, let me know how it goes!
crank it!
BJ
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Thanks Tod, we try to get after it
crank it!
BJ
[WORDPRESS HASHCASH] The poster sent us ‘0 which is not a hashcash value.
my pleasure Jody, get after it baby
crank it!
BJ
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