Workout to do in the gym
101 Best Workouts of All Time is the ultimate answer to the question "What workout should I do?" No matter what equipment you have available, from a fully stocked supergym to a pair of mismatched dumbbells in your garage, or nothing but your body weight alone, you can build muscle, lose fat, and sculpt the physique you've always wanted.
Training your abs like a bodybuilder can lead to a good-looking six-pack. But training your abs like an athlete makes for a six-pack that can also perform. Speed, strength, and the ability to explosively move in all directions comes from the core, or rather, a core that is trained for those qualities.
HOW IT WORKS
Combination moves, where you pair up different exercises to form one uber-lift, train the core to stabilize you during complex movements. This workout also pays attention to the core’s many functions—flexing the spine, controlling its extension, twisting the torso side to side, and absorbing and redirecting force. The beauty of this kind of training: You can develop great abs without really thinking about it. Focus on challenging, fun, moves that remind you of your days as a high school/college athlete, and you’ll recover the six-pack you haven’t seen since then.
Perform the exercises as a circuit. Complete one set of each in turn without rest and then rest 60 seconds at the end. Repeat for three total circuits.