Challenge your core, all of it, with this program that only requires a few pieces of equipment and a willingness to feel like you've been gut-punched by Ivan Drago and Rocky at the same time.

Equipment Needed

  • A couple of different resistance bands
  • A foam roller
  • A 26 kilogram kettlebell (or whatever fits your strength level)

This program is designed to turn up the intensity and challenge your abs, obliques, adductors, glutes, and external rotators of the shoulder.

Workout Parameters

The goal is to maximize your total training density. Density is measured as your total training volume divided by the time it took to complete it. People often think of it as having shorter rest periods than other protocols.

This workout begins with higher rep demands while you're at your freshest, and then fewer reps with a faster pace once you're fatigued.

Use these suggested rest periods as a guide for pacing yourself. The set and rep structure looks like this:

  • Set One: 20 reps, 45 seconds rest
  • Set Two: 15 reps, 45 seconds rest
  • Set Three: 12 reps, 30 seconds rest
  • Set Four: 10 reps, 30 seconds rest
  • Set Five: 8 reps, 15 seconds rest
  • Set Six: 6 reps, 15 seconds rest

You'll do these nine exercises circuit-style:

1. Kettlebell Ground to Overhead

2. Foam Roller Plank Saw

3. Superband-Retraction/Active Adductor Twist

4. Banded Deadlift

5. Superband Crunch-Up

6. Active Rusin Band Pull-Apart Flutter Kick

7. Kettlebell Windmill

8. Banded Super Deadbug

9. Foam Roller Double Crunch-Up

Related:  A Circuit Workout For Fat Loss and Muscle Retention

Related:  The Very Best 20-Minute Workouts