This Grueling Abs Workout Puts You on the Path to a Six-Pack

Temi Adebowale

From Men's Health

Working out by yourself is fun, but getting your sweat on with a buddy ups the ante of your regular ol' routine.

Retired NFL champion DeMarcus Ware and Men's Health fitness director Ebenezer Samuel, C.S.C.S, recently teamed up for an hour-long core and conditioning workout that will set your abs on fire, while also allowing you to have some fun with your gym partner. They took on some movements that you can only pull off with a friend, and used the teamwork to push through the super tough circuit.

Here's how you can replicate Ware and Samuel's workout at home:

  • Start off with decline single-arm med ball tosses, with you and your partner doing 3 sets of 20 to 30 reps each. If you want to up the challenge, throw the ball to your partner on the same side two times in a row.

  • Double-arm situp throws with eccentric focused catches seem simple, but it's the little details here that turn the move into a brutal challenge. You have to lay back before the ball gets to you, making your abs eccentrically lower you down before you catch the ball. Do this move in 3 sets of 15 to 20 reps.

  • For the hollow rock countup game, each partner will have to work throughout the entire period. This move provides total core stability and a little bit of bracing. If you need to adjust your position to hold position for the whole workout, you can move your arms forward over your chest rather than behind your head. Do 3 sets of 6 reps per partner.

  • Team up for two 2-minute intervals (with sixty seconds between each interval) on the Ski-Erg. Your goal is to be as explosive as you can every time you step on the Erg.

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Grab a partner and rock this 🔥🔥🔥 core and conditioning session from me and NFL star and gym warrior @demarcusware. You’ll hit all aspects of your abs (bracing, flexion, anti-rotation and rotation), get to throw a ball, and get some lightning fast heart rate work at the end. It’s an all-around good time, especially if you can find a training partner as nasty as Demarcus to push you. Moves below, details in audio: ***************************** 1) single-arm decline bench slingshot sit-ups: 20-30 reps per set. 3 sets 2) double-arm sit-up throws w/ eccentric focused catches: 15-20 reps. 3 sets 3) hollow rock countup/hollow hold game: team up to make the round of 6 every set. 3 sets 4) 5-minutes-of-hell cal conditioning (on the Ski-Erg but you can use a rower or airdyne too): 2 min work, 1 min rest, 2 min work 5) go home! ******************************* Have a workout question you want me to answer? Ask on DM and follow my IG stories where I regularly do Q&As. #fitness #training #ebandswole #abworkout #abs #conditioning

A post shared by Eb Samuel (@ebenezersamuel23) on Sep 9, 2019 at 4:35am PDT

The final step? Ware tells his followers to "clap for your damn self & tell me how you did." Make sure to thank your partner for the killer workout, too.

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