u p f i t n e s s .

c o m U LT I M AT E W O R KO U T S E R I E S 1/6
NICK MITCHELL’S
ADVANCED ABS
WORKOUT
WHY DO THIS The one question I get asked most since appearing on the
cover of a fitness magazine is how did I turn my beer belly
WORKOUT? into a rock-hard six-pack.
By Joe Warner, The answer is short, just two words in fact: Nick Mitchell. When it comes to
cover model and editor building chiselled abs, no one knows more than Nick, and the sheer number
of 6 Week Muscle Plan of phenomenal transformations he and his team at Ultimate Performance
have produced is testament to that. So my advice to you is simple.
Forget everything you thought you knew, and read on!

HOW TO Be honest with me, and yourself.
DO THIS Yes, it is enjoyable and satisfying to
run quickly or lift a loaded barbell
WORKOUT - and stronger abs will help you in
ULTIMATE PERFORMANCE both those respects - but the real
founder Nick Mitchell reason most of you downloaded this
explains how - and why workout is because you want to look
- this session works better naked.
A sharp suit and quick wit may bring confidence,
but there is nothing that matches the security of
knowing that you actually look better out of your
clothes instead of in them that launches your
self-assurance into the stratosphere.
I have lost count of the number of articles I’ve
seen over the years claiming that three sets of
10 crunches at the end of your workout are the
best way to get impressive abs. Anyone who has
had the misfortune to follow such ‘advice’ will
know it’s utter BS.
Developing an outstanding six-pack requires
far more effort, intensity and desire. But if you
have the determination, it can be done in just
six weeks.
The abdominals are composed primarily of fast-
twitch muscle fibres, which means that they have
the potential to grow quickly, and respond best to
rep ranges in the 8-12 bracket with a total time
under tension per set of 30-40 seconds.
In my experience the best way to blitz your abs
into action is to do seven to 10 different exercises
with sufficient resistance to allow a 30-40 second
set duration, then move from exercise to exercise
in one giant set! You rest briefly between moves,
then get a longer rest after the final exercise,
then have a longer rest before repeating. Three
giant sets, lasting just 20 minutes, three times
per week for six weeks will do the job.
After that basic weight-training movements,
such as squats, deadlifts, chins and dips, should
provide more than enough stimulus to maintain
your new-found six-pack.

ADVANCED ABS WORKOUT Do the following moves in order, sticking to the reps, tempo and rest periods detailed.
After the final move, rest, then repeat the giant set a total of three times.

Order Exercise Reps Tempo Rest

A1 Hanging Garhammer Raise 25 1010 15 sec

A2 Weighted Gym Ball Crunch 10 2012 15 sec

A3 Decline Leg Raise 10 4010 15 sec

A4 Praying Mantis 10 4010 15 sec

A5 Medicine Ball Curl-Up 15 10X0 15 sec

A6 Prone Gym Ball Jackknife 10 2011 15 sec

A7 Incline Russian Twist 15 2010 15 sec

A8 Low-Pulley Reverse Crunch 10 2012 15 sec

A9 Eccentric Leg Raise 15 10X0 180 sec

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u p f i t n e s s .c o m U LT I M AT E W O R KO U T S E R I E S 1/6
NICK MITCHELL’S
ADVANCED ABS
WORKOUT

FORM GUIDES
HANGING Hang from a chin-up bar then raise your legs so that they are parallel to the floor. Then and only then do
GARHAMMER you start the exercise by curling the trunk up. Yes, this will be a limited range of motion, but that’s why
you do high reps in order to keep the time under tension within the appropriate parameters. The better
RAISE you become at this exercise the straighter you should have your legs. Top athletes of mine perform 50
straight-legged hanging Garhammer raises in succession!

WEIGHTED GYM While lying on a gym ball and holding a dumbbell on your chest, curl your torso up. Ensure that you place
BALL CRUNCH the ball under your lumbar region (between the hips and the rib cage).

DECLINE Lie on your back on a decline bench then raise your legs until they are perpendicular to your body
LEG RAISE then shoot your hips up to form a bow shape from head to toe. Slowly lower your body staying as rigid
as possible.

PRAYING Kneeling on the floor, place your forearms in front of you and parallel to each other across a gym
MANTIS ball. Draw your tummy button inward and slowly roll forward whilst keeping a neutral spine. Go as
deep as you can whilst keeping perfect spinal alignment. The key point with this exercise is to roll
forward as far as possible without losing your original back angle. If your lower back starts to sink
down at all then you’ve gone too far.

MEDICINE BALL Lie on your back with your knees bent at 90⁰ and feet flat on the floor. Have a partner throw
CURL-UP a medicine ball into your hands as you curl downwards, and as you curl (quickly!) upwards
simultaneously throw the ball back to them.

PRONE GYM Place your hands on the floor with your feet on a gym ball in a regular press-up position. Draw your
BALL JACKKNIFE knees into your chest whilst trying to limit spinal movement. Think of drawing your hips up towards
your knees.

INCLINE Sit in an incline sit-up bench and do a half sit-up so that your lower back is off the bench. You must
RUSSIAN TWIST strive to maintain that position during the whole exercise. Then rotate your torso from side to side.
The arms are fully stretched out in front of you and they should move: only the trunk is mobile. Really
dig deep and try for the longest range of motion possible.

LOW-PULLEY Attach a looped rope or weight belt to the low end of a cable pulley. Lie on your back in front of the machine
REVERSE and hook your legs through the loop. Ensure that your knees are bent and that the loop is resting securely
on your lower thighs. It also helps if you try to place hands under your glutes.
CRUNCH
Exhale, pulling your knees toward your chest as you contract your abs. Keep your spine flat to ensure the
lower abs are doing most of the lifting

ECCENTRIC Perform regular leg raises but at the top of the movement have a partner explosively push your feet
LEG RAISE downwards and towards the floor. Do I have to tell you that you must resist this manfully? And yes, by this
stage you should be feeling weak, in burning pain, and be ready to curse me and my descendants for at
least the next three generations. Especially when you realise that you have two more of these giant sets
to go…

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