Add this 10-minute circuit to the end of any training session for dedicated core work. No equipment needed. Three rounds of five exercises with minimal rest.
10-Minute Ab Finisher Add-On — visual breakdown
The Circuit (3 rounds, 30s rest between rounds)
•Dead Bug: 10 per side
•Bicycle Crunch: 15 per side
•Plank: 30 seconds
•Mountain Climbers: 20 total (10 per side)
•Reverse Crunch: 12 reps
Tempo
Move from one exercise to the next with no rest. Only rest between rounds. Controlled tempo on every rep — abs respond to time under tension, not speed.
Progression
•Week 1-2: 2 rounds
•Week 3-4: 3 rounds
•Week 5+: 3 rounds with 5-second holds on planks and dead bugs
When to Skip It
If you did heavy squats or deadlifts, your core already got significant work. Adding this finisher after a heavy leg day is unnecessary and may affect recovery. Save it for upper body days or lighter sessions.
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Add this 10-minute circuit to the end of any training session for dedicated core work. No equipment needed. Three rounds of five exercises with minimal rest.
What should I know about circuit (3 rounds, 30s rest between rounds)?
1. Dead Bug: 10 per side 2. Bicycle Crunch: 15 per side 3. Plank: 30 seconds 4. Mountain Climbers: 20 total (10 per side) 5. Reverse Crunch: 12 reps
What should I know about tempo?
Move from one exercise to the next with no rest. Only rest between rounds. Controlled tempo on every rep — abs respond to time under tension, not speed.
When to Skip It?
If you did heavy squats or deadlifts, your core already got significant work. Adding this finisher after a heavy leg day is unnecessary and may affect recovery. Save it for upper body days or lighter sessions.
