If you want a killer core, you're going to have to put in the work.
That doesn't mean you'll have to spend hours slaving way on your abs to make that six-pack pop, though. If you ramp up the intensity and hit the right spots, you can get a midsection-chiseling workout in less than 20 minutes. That's how Jay Cardiello, the trainer behind the bodyweight workouts performed by the likes of 50 Cent and Kevin Love, helps his clients fit fitness into their busy schedules.
Over the course of the eight-week Anywhere Anytime bodyweight workout program, Cardiello will show you the exact circuits he uses to whip his clients into shape. Each week is focused on a different objective, and Week 7 is designed to kick your cardio up a notch while strengthening your core. You'll work out four days per week, performing one circuit on Mondays and Thursdays and another on Tuesdays and Fridays.
Week 7: Get Mobile, Get Strong
Tuesday and Friday
1. Bear Plank Swings
2. Bear Plank Swings
3. Plank Knee Scratchers (L)
4. Plank Knee Scratchers (R)
5. Plank Walking Hands
Tip: Don't dip your chin down toward the chest. Your head should remain neutral at all times, which helps to keep your hips level.
6. Plank Washer Machines (L)
Tip: Use your navel as a marker (starting and ending point), rotating toward the floor as far as possible, then up toward the ceiling.
7. Plank Washer Machines (R)
9. Hip Cross-overs
Tip: Place your palms flat on the floor if you're just starting out. As you increase stability, you can flip the palms over facing the ceiling, and or cross the hands over the chest.
This article originally appeared in Men's Health US.