90 Minutes Advanced Abs Workout with Barbell
A 90 minutes fat loss workout targeting your abs using barbell equipment. 7 exercises, 21 total sets, designed for advanced lifters.
90 Minutes
Duration
21
Total Sets
10-15 reps
Rep Range
~945
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Cradle the bar in your elbow creases with hands clasped together in front of your chest.
- Stand with feet shoulder-width apart and brace your core hard before descending.
- Squat down while keeping the bar close to your body and your torso as vertical as possible.
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.
Advanced movement — prioritize form over weight.
Form cues
- Load the barbell with round plates so it can roll freely on the floor.
- Kneel behind the bar and grip it with hands shoulder-width apart.
- Brace your core and roll the bar forward slowly, extending at the shoulders and hips simultaneously.
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.
Lie flat on the floor and roll a padded barbell over your hips.
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.
Position your upper back against a bench at roughly the bottom of your shoulder blades.
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.
Finish strong — take the last set close to failure.
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.
Why This Workout Works
This workout is built around the principles of fat loss training. Maintain heavy compound lifts to preserve muscle mass while in a caloric deficit. Add supersets and circuits for accessory work to increase training density. Keep protein high (1g per pound of bodyweight) and prioritize sleep for recovery.
Training Parameters
- Rep Range: 10-15 reps — high enough to keep your heart rate elevated
- Rest Periods: 30-60 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 3-4 sets — optimized for fat loss
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 fat loss results.