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6 Pack Abs Workout - 6 Week Transformation Burn Fat with Kirk Miller Daily Trainer by Myprotein
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Jan 30, 2025
Myprotein ambassador Kirk Miller takes you through his HERO Sessions abs workout. Visit http://www.myprotein.com for more. SUBSCRIBE: http://www.youtube.com/user/MyproteinUK?sub_confirmation=1 Visit our website: http://www.myprotein.com/home.dept For information about training, nutrition and supplements check out our blog: http://www.myprotein.com/thezone/ Don't forget to follow Myprotein across social media. We have the best gym techniques, nutrition advice, healthy recipes and much more: Facebook: http://www.facebook.com/MyproteinUK Twitter: http://twitter.com/MyproteinUK Instagram: http://instagram.com/myproteinuk/
View Video Transcript
0:08
you
0:15
alright so today's workouts when I focus
0:18
completely on abs and core I've always
0:21
been a massive believer in doing heavy
0:24
have a lot of heavy work for your abs a
0:26
lot of controlled negatives a lot of
0:28
squeezes but definitely with a as much
0:30
resistance as you can and the same way
0:32
you treat any of the muscle generally
0:35
speaking most exercise will be around 6
0:38
or 12 repetitions slightly more on your
0:41
obliques and so today's workouts going
0:43
to pretty much be straight set focusing
0:46
on that 6 to 12 rep range with a couple
0:49
of super sets here and there again
0:51
keeping the rest periods relatively
0:53
short in between sets of approximately
0:55
45 to 60 seconds max but again really
0:59
emphasizing a massive Monta missile
1:01
connection but the first exercise don't
1:04
want to focus on is the hanging knee
1:05
raise the reason I'll pick this first is
1:08
for me and the way I'll do it
1:11
it's probably one the hardest of
1:13
exercises you can do when with the tempo
1:15
that I'm going to perform it up we're
1:16
going to perform a 4 second negative
1:18
again again sit place is massive tension
1:20
on the lower abs and core in particular
1:22
with a 1 to 2 seconds upward movement
1:26
bring your knees in towards your chest
1:27
with a 1 second always symmetric squeeze
1:29
again really emphasizing the more
1:31
Intimus will connect from your lower abs
1:33
in your core and what you'll also notice
1:35
with this sub workout is it primarily
1:37
focused on the lower abs and the core
1:39
especially for the first 50 to 70% of
1:41
the work and the the ab workout reason
1:44
being for me the same as you should do
1:47
with any sort of muscle group is always
1:50
target the weakest area within that
1:53
muscle so for me you know the top and
1:56
the middle abs are always easiest for
1:57
muscle third to part the upper to
1:59
develop so I'm gonna start on the lower
2:00
abs so you're gonna perform 6 or 12
2:02
where reps with a little weight in
2:05
between the feet just a lot that
2:06
actually exists
2:13
the second exercise we're going to be
2:15
doing is the Russian med ball twist one
2:17
of my favorite ab exercises for the last
2:19
12 13 years reason being it really
2:22
really hits your lower abs your core
2:24
your obliques and your top and your
2:26
middle abs all in one exercise retama
2:28
detention is continuous throughout you
2:32
keep your feet approximately six inches
2:34
off the floor as you're seeing us in the
2:35
second your feet do not move for the
2:37
whole exercise the amount of people I
2:39
see through this exercise and their feet
2:40
are swinging from side to side drop the
2:42
weight or don't use away if you're still
2:44
going to keep your feet rigid again six
2:47
to twelve repetitions three sets this is
2:51
the previous exercise a maximum of 45 60
2:54
seconds rest in between
3:04
now we're moving on to the reverse cable
3:07
crunches another favorite of mine Jordan
3:09
because you can add a fair bit
3:10
resistance the stronger Alps get again
3:14
bring your knees towards your chest the
3:16
most important part of this movement for
3:18
me is when your lower back comes come
3:21
slightly off the floor that's when you
3:23
drive up through your lower abs and your
3:24
core really aggressively to really
3:27
contract your lower abs in your core
3:28
muscles again a nice controlled movement
3:30
down pretty explosive on the way up
3:33
again with a good isometric squeeze at
3:35
the point of contracture at the top of
3:37
the movement six to twelve reps again
3:39
with a rest period of around about 45
3:41
seconds for one minute maximum
3:49
you're gonna go straight to a superset
3:51
with a front plank 60-second front plank
3:55
to make the plank harder so it become
3:58
off onto your tiptoes and just sort of
4:01
extend your arms forward and your legs
4:03
back to lock it spider-man plank but
4:05
you're gonna go six to 12 reps on
4:07
reverse cable crunches into 60-second
4:10
front plank then a rest of around about
4:12
45 seconds to 60 seconds you repeat that
4:15
three times
4:20
but now we're going to move on to purely
4:23
oblique work we're going to do a
4:27
continuous minute oblique rotation from
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side to side with a weighted plate with
4:34
the sandbag for a partner holding down
4:36
your feet so we're going to go rotate
4:38
from one side to the other keep in
4:39
constant tension on the obliques really
4:41
squeezing the obliques as you're going
4:43
from side to side you're gonna do that
4:44
for one minute continuous the key with
4:47
this exercise please don't sit too
4:49
upright as you do it because that will
4:51
take the loads and the tension off your
4:53
muscles and make it a lot easier as you
4:55
see when I did when I do it so you can
4:57
do a minute continuous on the oblique
4:59
rotation straight into 30 seconds either
5:02
side on a side plank to really fatigued
5:04
your oblique muscles again that guter
5:07
now is tapered look special wouldn't
5:09
once you nice and lean on a focus your
5:12
whole Beach but have you've all made big
5:13
you're gonna rest then for a maximum of
5:15
45 seconds you repeat that three times
5:26
the final ab exercise we're going to do
5:28
is a lion lion crunch but you're gonna
5:31
keep your hands over your head with a
5:33
weighted plate arms fully extended to
5:37
really emphasize the your middle and
5:39
your top abs again I love to finish on
5:43
my top of middle ABS because my lower
5:45
abs and core already pre fatigued and
5:48
again it will force them to work even
5:49
harder also to keep up with a fresh
5:52
muscles in your abs look to your top
5:54
knee middle at this stage of the workout
5:56
so what I'm gonna do is 10 to 12
5:58
repetitions with a way to pay above my
6:00
head again controlling the negative
6:01
explosive on the positive with a good
6:04
one second squeeze if I can at the top
6:06
of the movement making sure that your
6:08
shoulders pretty much touch the floor at
6:10
the bottom of each movement so three
6:12
sets ten to twelve reps proximately 45
6:15
seconds to 60 seconds rest period in
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between for me I don't think you have to
6:22
do hundreds of hundreds of sit-ups
6:24
you know it's diet that's gonna make
6:27
your abs more prominent but for me
6:28
definitely lifting heavy with a lot of
6:31
squeezing a good mortal muscle
6:32
connection really brings and really
6:34
brings out your the ABS and builds a lot
6:36
of thickness which for me is you know
6:38
the key to a great six-pack
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