45 Minutes Advanced Abs Workout with No Equipment
A 45 minutes muscle building workout targeting your abs using no equipment equipment. 3 exercises, 11 total sets, designed for advanced lifters.
45 Minutes
Duration
11
Total Sets
8-12 reps
Rep Range
~578
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Start in a push-up position but rest on your forearms instead of your hands.
- Body forms a straight line from head to heels — no sagging or piking.
- Squeeze your glutes and brace your abs like someone is about to punch you.
Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees.
Form cues
- Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees.
- Press your lower back firmly into the floor — this is your anchor point.
- Slowly extend one arm overhead and the opposite leg forward simultaneously.
Finish strong — take the last set close to failure.
Form cues
- Lie on your back and press your lower back firmly into the floor — eliminate any gap.
- Extend your arms overhead and lift your head, shoulders, and arms off the ground.
- Lift your legs a few inches off the floor while keeping them straight and squeezing together.
Why This Workout Works
This workout is built around the principles of muscle building training. Use moderate loads (65-80% of your 1RM) with controlled eccentrics and full range of motion. Prioritize progressive overload by adding reps before adding weight. Train each muscle group 2x per week with 10-20 hard sets per muscle per week.
Training Parameters
- Rep Range: 8-12 reps — the hypertrophy sweet spot for maximum muscle growth
- Rest Periods: 60-90 seconds — long enough for quality reps, short enough for metabolic stress
- Sets Per Exercise: 3-4 sets — optimized for muscle building
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 muscle building results.