90 Minutes Advanced Abs Workout with Dumbbell
A 90 minutes fat loss workout targeting your abs using dumbbell equipment. 4 exercises, 12 total sets, designed for advanced lifters.
90 Minutes
Duration
12
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
- Lie on your back holding a kettlebell or dumbbell overhead with one arm fully extended.
- Roll onto your side and use your free arm to push yourself up to a seated position.
- Sweep your back leg under you into a half-kneeling position.
Hold a dumbbell in one hand and place the opposite hand behind your head.
Form cues
- Hold a dumbbell in one hand and place the opposite hand behind your head.
- Keep your hips square and facing forward — do not rotate your torso.
- Lower the dumbbell along the outside of your thigh by bending at the waist.
Sit on the floor with knees bent and feet slightly elevated (or on the ground for easier version).
Form cues
- Sit on the floor with knees bent and feet slightly elevated (or on the ground for easier version).
- Lean back to roughly 45 degrees, keeping your back straight.
- Hold a weight at your chest and rotate your torso side to side.
Finish strong — take the last set close to failure.
Form cues
- Pick up heavy dumbbells and stand tall with your chest proud and shoulders pulled back.
- Walk in a straight line with controlled, even steps — do not rush.
- Keep your core braced as if someone is about to push you sideways.
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.