• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Generation Iron

Generation Iron Fitness & Strength Sports Network

  • Movies
  • Original Content
  • Reviews
    • Supplements
      • Pre-Workout
      • Fat Burners
      • Testosterone Boosters
      • Creatine
      • Protein
      • BCAAs
      • Multivitamins
      • Omega-3
      • Joint Supplements
      • Super Greens
      • Meal Replacement
    • Recovery
      • Best Cold Plunges
      • Best Saunas
      • Best Foam Rollers
      • Best Massage Guns
    • Programs
      • Best Online Workout Programs
      • Best Workout Streaming Services
      • Best Home Workout Programs
  • Equipment
    • Cardio
      • Treadmills
      • Best Exercise Bikes
      • Best Stair Climbers
    • Fitness Accessories
      • Best Apparel
      • Best Gym Bags
      • Weightlifting Shoes
    • Strength
      • Best Dumbbells
      • Best Barbells
      • Best Kettlebells
      • Best Squat Racks
      • Best Weightlifting Belts
      • Best Home Gym Equipment
      • Complete Home Gyms
    • Training
      • Best Knee Sleeves
      • Best Wrist Wraps
      • Best Weightlifting Wraps
      • Best Weightlifting Gloves
  • More
    • About Us
      • Our Team
      • Our Experts
    • Advertise
    • Franchise With Us
    • Exercise Guides
    • Athlete Profiles
    • Podcasts
    • Power 30
    • Bodybuilding Awards
    • Supplement Awards
  • Shop
Workouts

Build Up Your Abs With This Core Thrashing Circuit

by Dr. John Rusin Published on Jun 2, 2023 Fact checked by Don Saladino

A Killer Circuit Workout To Smoke Your Abs
This post may contain affiliate links (disclosure policy).

How To Build Your Abs Using A Core Circuit.

If your training goals consist of building solid slabs of muscle while chiseling away at unwanted body fat in the process, the use of high intensity bouts of conditioning needs to be an absolute cornerstone in your aesthetics programming. This is especially true for tightening your core. In this article, we will showcase a core circuit workout and conditioning methods to build abs.

While there are too many types of conditioning routines circulating the industry to keep track of, one attribute that many lack is intensity.  Want to get the most out of your conditioning?  Try getting after it when your body and mind are close to the point of absolute exhaustion at the tail end of a training session.  This is where real gains are made, and the real athletes are separated from the soft pretenders.

Not only will maximally exerted conditioning sessions skyrocket your metabolic rate, they will help you achieve a higher level of testicular fortitude in the process, building a foundation of pride and accomplishment that follows you through whatever path you choose to follow.

LOADED CARRIES

There is no doubt that the traditional farmers carry is a great way to teach and develop proper shoulder and trunk alignment under some heavy ass loads that require concentrated effort to move, let alone execute with pristine form.  While the staple carry will always have its place in conditioning programming, slight variations of the loaded carry can help emphasize a movement pattern of muscle group being trained through the addition of direct and muscle specific conditioning.

If you want to be absolutely sure to thrash your shoulders, core and hips simultaneously while squeezing every available ounce energy out of your body, putting the final nail in your training day coffin, the cross body carry (CBC) is a powerful variation of the loaded carry.

Performing the cross body carry paired with the static push up hold has the ability to generate a huge amount of metabolic stress through the shoulders and core, while increasing your heart rate and exertion to near maximal levels.

One arm, one leg dumbbell row

THE SUPERSET

Executing the cross body carry followed by a violently tensioned static push up hold at the tail end of your upper body emphasized training days will leave your shoulders trembling, your core on fire, and your eyes searching for the nearest garbage can in case your lunch is coming out for an encore appearance.

To see what you’re really made of, start with a superset minimize rest periods while using near-maximal loads for the given time intervals.  A good starting weight will be holding 75% of your body weight in the bottom hand and 50% in the hand positioned overhead.  If this six-minute addition to your upper body-training day doesn’t leave you on the ground in sheer exhaustion by the last round, buck up and go heavier next session.

kettlebell exercises to build muscle

KETTLEBELL CROSS BODY CARRY

COACHING POINTS- CBC

  • Choose loads that are near maximal while still keeping your spine and shoulders in a neutral position at all times.
    .
  • Use a slightly heavier load in the bottom hand- Challenge yourself!  Start off with a load of 75% of your bodyweight in your bottom hand and 50% in your hand positioned overhead.
    .
  • Assume a slow and steady walking speed that can be maintained throughout the set.
    .
  • Shorten your stride length. Think one foot directly in front of the other keeping your feet well under your center of gravity.
    .
  • Alternate the left and right hand positions for each kettlebell set you complete. Do not switch your hand positions mid set while you are on the clock!

pushups

PUSH UP ISO-HOLD

COACHING POINTS- PUSH UP HOLD

  • Start in quadruped position and activate your core by maximally squeezing your abdominal wall and upper extremities.
    .
  • Prep your shoulders by stabilizing your shoulder blades down and back, externally rotating the shoulder joint.
    .
  • One leg at a time, step back and place feet at shoulder width apart while squeezing your body as hard as you possibly can to maximize full body tension.
    .
  • Hold maximal tension in your glutes, core and shoulders simultaneously.
    .
  • Maintain maximal tension for the duration of the hold, and remember, if you aren’t shaking you aren’t really generating that much tension

PROGRAMMING

This conditioning superset is ideal for a tag on for any upper body emphasized training day.  If you feel like you have a little fuel left to burn before shooting down that protein shake smoothie of yours, grab some kettlebells and get after it.  The first time through, use the programming parameters below.  From there, it’s in your hands!  Get as crazy as your body, or mind, will allow!

1A KB CROSS BODY CARRY 6 sets / 20 seconds / 10 seconds rest

1B PUSH-UP ISO-HOLD 6 sets / 20 seconds / 10 seconds rest

*Note that for the CBC, each set will alternate arms in the up and down position. Ex. set 1 right arm up, left arm down to the side, set 2 left arm up, right arm down to the side.



Dr. John Rusin is not your run-of-the-mill physical therapist. His innovative vision and knowledge brings together high-performance strength and hypertrophy programming with cutting-edge, pain-free training methodology. With more than a decade of elite level training experience and advanced degrees in both exercise science and physical therapy, Dr. Rusin develops performance, regeneration, and aesthetics programs for some of the world’s best power athletes, NFL and MLB athletes, Gold-Medal Olympians, competitive powerlifters and bodybuilders.

About Dr. John Rusin

View All Articles

Primary Sidebar

Get the Latest

Stay informed with the latest news, product reviews, & expert advice.

Popular Reviews

  • best protein powders

    The Best Protein Powder Supplements of 2025 (Tried and Tested)

  • Best Creatine Supplements For Bulking & Muscle Growth of 2025 (Personally Tested)

  • top x pre workout

    The 14 Best Pre-Workout Supplements of 2025 (MD Reviewed)

  • Performance Lab SPORT BCAA

    The Best BCAA For Bodybuilding Health & Performance Goals

Trending Articles

  • female fitness models

    18 Best Butts On The Internet (Updated 2024)

  • ronnie coleman the king workout

    Ronnie “The King” Coleman’s Complete Bodybuilding Workout

  • Chris bumstead's 2024 workout and diet plan

    Chris Bumstead’s 2025 Complete Bodybuilding Workout & Diet Plan

  • The Ultimate Mike Mentzer Workout and Diet

Popular Now

  • best protein powders

    The Best Protein Powder Supplements of 2025 (Tried and Tested)

  • Best Creatine Supplements For Bulking & Muscle Growth of 2025 (Personally Tested)

  • top x pre workout

    The 14 Best Pre-Workout Supplements of 2025 (MD Reviewed)

  • female fitness models

    18 Best Butts On The Internet (Updated 2024)

  • best citrulline supplements

    The Best Citrulline Malate Supplements for Performance and Pump

  • ronnie coleman the king workout

    Ronnie “The King” Coleman’s Complete Bodybuilding Workout

Generation Iron

Generation Iron is the first and only digital network delivering health, fitness, bodybuilding, and strength sports content. We deliver premium content with the biggest names in fitness and provide expert coverage, reviews on top brands, workout tips and trends in the worlds of fitness, health and strength sports.

Strongman Corporation
Vladar

Sections

  • Trending News
  • Original Movies
  • Original Content
  • Supplement Reviews
  • Equipment Reviews
  • Exercise Guides
  • Nutrition Guides
  • Athlete Profiles

More

  • About Us
  • Our Team
  • Our Experts
  • Advertise
  • Franchise With Us
  • Podcasts
  • Power 30
  • Shop

CONTACT

Generation Iron Brands LLC
134 West 29th Street Suite 902
New York, NY 10001
Email: [email protected]

Follow

  • Facebook
  • Instagram
  • X / Twitter
  • YouTube

© 2025 · Generation Iron · Disclaimers · Privacy Policy · Accessibility