Workout of the Month – Adrenalin Abs

At Fitness Boot camp this month we performed a workout that not only helps you lose weight, but also helps firm and flatten your abs. It’s called the Adrenalin Abs workout and was voted our workout of the month.

In a study at the University of South Wales in 2007, it was discovered that short, max-intensity intervals resulted in greater fat loss than long, slow, boring cardio. The researchers concluded that the greater fat loss was due to a larger release of adrenaline.

How did we apply this research into our boot camps? Well, we constructed a workout that allows our clients to work at a high intensity for short periods of time and thereby maximise the release of adrenaline. We used total body exercises performed for a 10 second interval. Now, that explains the adrenalin aspect of our “adrenalin abs” workout.

So, how about the abs aspect? Well, we simply alternated the 10 second total body exercise with a 10 second abs exercise to help firm and flatten those tummy muscles.

Here is how you can do this workout:

Superset 1

  • Set the clock to 5 minutes
  • Now perform 5 reps of squat swings, then 10 seconds of front pillar (as pictured below)
  • Alternate these exercises for the five minutes
  • Then have a 1 minute rest

 

 

 

 

 

 

 

 

 

 

 

Superset 2

  • Set the clock to 5 minutes
  • Now perform 5 reps of “running on the spot”, then 10 seconds of back pillar (as pictured below)
  • Alternate these exercises for the five minutes
  • Then have a 1 minute rest

 

 

 

 

 

 

 

Superset 3

  • Set the clock to 5 minutes
  • Now perform 5 reps of mountain climber, then 10 seconds of side pillar  – alternate sides each time (as pictured below)
  • Alternate these exercises for the five minutes
  • Then have a 1 minute rest

 

 

 

 

 

 

 

 

That’s a great workout to maximise fat loss and firm your abs and tummy!! Leave me your comments about this one below…

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Leave A Reply (16 comments so far)


  1. Jacqui
    6 years ago

    great exercise you know how to tighten up everything
    the back pillar looks like a bummer


  2. robinbuck
    6 years ago

    Hi Jacqui, great to hear from you!! It sure is an awesome workout…you and Sharon need to give it a go in the gym. And if by “bummer” you mean the back pillar tightens the bum, then you are absolutely right…


  3. Chantal
    6 years ago

    Hi Robin …. o how i remember these lol ( fond memories tho). I have fallen along the way side but will try and get back on track. Thanx for still including me .
    Miss u guys .


  4. robinbuck
    6 years ago

    Hi Chantal, start today…not tomorrow or next week! I will be posting regular exercise and workout updates each month, so hopefully these will help give you some inspiration and workouts that you know are going to get you great results. Feel free to pop in and visit us at boot camp anytime. Let me know if you need any other help…


  5. bevan
    6 years ago

    Hey rob,
    I am going to try this routine tonight with the family joining in. Looks good.


  6. robinbuck
    6 years ago

    Hey Bevan, it is a great routine to do at home as it requires no equipment…just you and a little determination! Fantastic idea to include the family…


  7. Koty
    6 years ago

    Hi Rob,

    I will indeed try this one. You have no idea how I miss those workouts.
    Cheers!


  8. robinbuck
    6 years ago

    Hi Koty, we miss you at boot camp too! If you are ever visiting in Cape Town, be sure to give me a call and pop in to visit…


  9. Cindy
    6 years ago

    hi Rob,I think that you are insane!!!! However after 5 days at Carmel, oh boy it will be needed!!!!!


  10. robinbuck
    6 years ago

    Hi Cindy, we have missed you at boot camp. We will make up for lost time next week…from your “insane” boot camp instructor ; )


  11. AJ
    6 years ago

    WHEN DO THE SQUATS END!!
    Wahseema lets get this thing going. Guess this summer, I’m unzipping the wetsuit!
    Robin with the least amount of effort, I can feel it working almost immediately…see you in the morning if I can get my legs to drive.


  12. Etienne Grantham
    6 years ago

    I like your workout and have done something very similar. Because I want to include balance and activate muscles to be in unstable positions(sport specific) I do the front plank with my feet on a bench or chair and my elbows on a swiss ball. After holding it a while a lift my hips pulling the ball forward with straight legs so from the side my body forms a v. Lower and repeat untill failure. With the back pillar I punch with the left hand and kick with the right foot and alternate.With superset 3 I go down into a pushup position on a medicine ball and pushout 20 pushups followed by 20 mountain climbers and then 20 burpies whilst holding onto the medicine ball.My variant of superset 3’s side pillar is to do 20 T pushups followed by 10 Spider pushups and finish with the side plank. On one occasion I could hold the position in the Spider pushups and collapsed. But I felt great because I knew i was giving it my all. try it. it works.


  13. robinbuck
    6 years ago

    AJ…the squats will just keep coming!! I am glad you are feeling the benefits already after only your first week at boot camp. You & Wahseema are doing really well.


  14. robinbuck
    6 years ago

    Hi Etienne, thanks for the comment…that is a hectic workout you are doing…fantastic!! I look forward to you keeping me posted on what you are up…


  15. Sandy
    6 years ago

    Great work out in short period of time. Keep the exercises coming please!


  16. robinbuck
    6 years ago

    Hi Sandy, it sure is a great workout and as you said…really time effective too!! Thanks for the kind words. I will be sure to keep the exercises and workouts coming…Please keep the comments coming too!!