How to perform Ab Wheel Roll Out Properly
- Start on your knees
- Round your upper back into Hollow position
- Initiate movement by pushing the hips away from your feet
- Roll forward to increase difficulty
- Maintain tension in glutes and upper back, stay in HOLLOW BODY
- Roll only as far as you can safely and effectively before back hits extension
- Stay in Hollow/flexion!
Sample Core Workout for Beginner, Intermediate, Advanced
Perform a 9 Minute EMOM* (3 sets)
*Every minute on the minute
Level 1 (Advanced)
- Ab Wheel Roll Out x 8
- V Up x 16
- Hollow Rock x 32
Level 2 (Intermediate)
- Ab Wheel Roll Out x 6
- Tuck Up x 12
- Single Leg Hollow Rock x 24
Level 3 (Beginner)
- Ab Wheel Roll Out x 6
- Tuck Wrap x 30 seconds
- Tuck Rock x 45 seconds
What are the best Ab Exercises for Abs
My top core exercises for each level are:
Advanced

Intermediate
Beginner
If you want to try these ab exercises out, try it like this:
- 30 seconds of work, 30 seconds of rest.
- Repeat for five minutes.
- Then the next day, try another movement.
How can I get a 6 pack fast?
Getting a six pack requires a lot of hard work and dedication.But if you are willing to put in the extra work here are my go to tips.
- Start by actually training your abs. Do planks alone won’t cut it. Just like everything else, you want to mix up your training so your body is having to respond to your training. Try a few movements from above.
- Train aerobically. Aerobic cardio training primarily burns body fat. Here are some aerobic cardio options*
- Train Anaerobically. A good training program has a mix of both. Aerobic training burns body fat better, but doesn’t burn as many calories. Anaerobic training burns more sugar and carbs but burns more calories. Here are some anaerobic cardio options**
- Build Muscle. Muscle burns fat, and the more muscle you build the higher your metabolic rate will be. We get your body to burn more calories, now it’s more calorie ceiling is higher. You want to target the biggest muscles in your body, your legs, and back. The compound movements that work your entire body (squats and deadlifts) are going to recruit a ton of muscle fiber.
- Clean up your eating. You want to hear us say stop eating refined carbs and processed food and yes maybe you should. Think long term, think about your health. You don’t want to get skinny quick. You want to get healthy.
- Work with coaches who will take the guesswork out for you.
Kevin Andres – Strength and Conditioning Specialist.
Katie Andres – Nutrition Specialist
Don’t worry we didn’t forget about your free workouts.
*
Aerobic Workout 1
30 Minute EMOM (Every minute on the minute)
- 30 seconds on 30 seconds off
Aerobic Workout 2
Every 4 Minutes for 32 Minutes
- Calorie Bike
Men -20/18/15
Women – 15/12/10
- Goblet Squat x 15
- Calorie Bike
Men – 10/8/6
Women – 6/5/4
Aerobic Workout 3
Six sets of:
- 3 Minute Row
Rest 60 seconds
**
Anaerobic Workout 1
Every 2 minutes x 10 sets
- Sprint Row x 250/225/200
Goal time for each set is to break one minute. Keep track of your sets.
Anaerobic Workout 2
Two sets of:
- 30 second sprint
Rest 90 seconds
Followed by…
Two sets of:
- 45 second sprint
Rest 90 seconds
Two sets of:
- 60 second sprints
Rest 90 seconds
Anaerobic Workout 3
Five sets of:
- 400/300/200 Meter Run
Rest 90 seconds
- 200/150/100 Meter Sprint
Rest 3 Minutes
Give these exercises, and workouts a try. Post in the comments below in questions you may have.
Now go get after it!