90 Minutes Beginner Abs Workout with Barbell
A 90 minutes endurance workout targeting your abs using barbell equipment. 8 exercises, 22 total sets, designed for beginner lifters.
90 Minutes
Duration
22
Total Sets
15-25 reps
Rep Range
~866
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Position your upper back against a bench at roughly the bottom of your shoulder blades.
- Roll the barbell into your hip crease — use a bar pad for comfort.
- Drive through your heels, pushing your hips up until your shins are vertical and your torso is flat.
Place the barbell on your upper traps and stand with the balls of your feet on a raised surface.
Form cues
- Place the barbell on your upper traps and stand with the balls of your feet on a raised surface.
- Lower your heels as far below the platform as possible for a deep stretch.
- Drive up onto your toes as high as you can, squeezing your calves at the top.
Position the bar on your upper traps (high bar) or rear delts (low bar).
Form cues
- Position the bar on your upper traps (high bar) or rear delts (low bar).
- Feet shoulder-width or slightly wider, toes pointed out 15-30 degrees.
- Brace your core hard, take a deep breath, and descend by breaking at the hips and knees simultaneously.
Unrack the bar at collar bone height with hands just outside shoulder width.
Form cues
- Unrack the bar at collar bone height with hands just outside shoulder width.
- Brace your core and glutes, then press the bar straight overhead by moving your head out of the way.
- Lock out with the bar directly over your mid-foot, biceps by your ears.
Stand with feet shoulder-width apart and a slight bend in your knees for stability.
Form cues
- Stand with feet shoulder-width apart and a slight bend in your knees for stability.
- Keep your arms nearly straight as you sweep the barbell in an arc from hip to hip.
- Rotate through your torso — do not just swing your arms across your body.
Hold a weight plate with hands at 9 and 3 o'clock positions, arms hanging in front of your thighs.
Form cues
- Hold a weight plate with hands at 9 and 3 o'clock positions, arms hanging in front of your thighs.
- Raise the plate in front of you with straight arms until it reaches eye level.
- Pause briefly at the top and squeeze your front delts.
Anchor one end of a barbell in a landmine attachment or corner, load the other end.
Form cues
- Anchor one end of a barbell in a landmine attachment or corner, load the other end.
- Hold the loaded end at chest height with both hands cupped around the sleeve.
- Press the bar up and forward at a roughly 45-degree angle until arms are fully extended.
Finish strong — take the last set close to failure.
Form cues
- Lie flat on the floor and roll a padded barbell over your hips.
- Place your feet flat on the floor, hip-width apart, with knees bent at 90 degrees.
- Drive your hips straight up by squeezing your glutes — lock out fully.
Why This Workout Works
This workout is built around the principles of endurance training. Use lighter loads (40-60% 1RM) with high reps. Minimize rest between sets to challenge your cardiovascular system. Circuit training and supersets are particularly effective. Focus on maintaining form even as fatigue accumulates.
Training Parameters
- Rep Range: 15-25 reps — designed for sustained muscular effort
- Rest Periods: 30-45 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 2-3 sets — optimized for endurance
Abs Training Tips
- *Heavy compound lifts train your abs hard — dedicated ab work is the finishing touch, not the foundation.
- *Anti-rotation and anti-extension exercises (pallof press, ab wheel) build real functional core strength.
- *Visible abs are made in the kitchen — no amount of crunches overcomes a caloric surplus.
Get this abs workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum endurance results.