Whether you want to strengthen your core or thicken your six-pack abs, you can incorporate the Triset ab workout into your general exercise regime. I’ve also attached a PDF of each tri-set abs workout plan so you can download it to use it at your home or in the gym.
Tri set is one of the training methods where you have to do three exercises in a row without taking a break. It is also known as a 3-move workout plan.
With the help of a tri-set workout plan, you can effectively target the different muscles of the core.
The core has three typical muscles: upper abs, lower abs, and oblique. And you’ll have to hit them all if you want to build powerful core and six-pack abs.
You can strengthen and tone your abdominal muscles with various exercises – with and without weights.
And in this article, I’ve shared four types of Tri set workout plans that you can use to develop the core muscles.
The first couple of ones is for building a sturdy core at home with bodyweight exercises.
And the last twos are for those who work out at the gym with barbells, dumbbells, machines, and kettlebells.
You can also follow the above routines if you’re trying to shed some extra kilos. However, you’ll need to focus more on your diet than workouts to lose weight.1 Diet, exercise or diet with exercise: comparing the effectiveness of treatment options for weight-loss and changes in fitness for adults– Journal of Diabetes and Metabolic Disorders
But exercise can also help you increase weight loss if you follow a calorie deficit diet.2 Role of Physical Activity for Weight Loss and Weight Maintenance– American Diabetes Association
So, let’s uncover the routine!
10-min Triset Home Workout Routine For Abs
You’ll do three exercises of 20 seconds each (in each round) for five rounds. And there will be one-minute rest between rounds.
In each round, you’ll do one workout for upper abs, one for lower, and one for oblique so you can effectively train your entire core in a quick time.
It is suitable for those who haven’t enough time but want to work on the entire core in just ten minutes.
It will also be helpful if you do core training post weight-training workouts.
So, let’s see how you can perform triset workouts for abs in 10-min.
Round 1
- Mountain Climbers – 20 seconds
- Leg Raise – 20 seconds
- Russian Twist – 20 seconds
Round 2
- Standard Crunches – 20-sec
- Flutter Kicks – 20-sec
- Heel Touch Crunches – 20-sec
Round 3 (It will be a 2-minute round)
- Plank – 60-sec
- V-ups Crunches – 20-sec
- Side Plank -20-sec/each side
Round 4
- Mountain Climbers – 20-sec
- Toe Touch Cruches – 20-sec
- Russian Twist – 20-sec
Round 5
- Standard Crunches – 20-sec
- Flutter KicksHeel – 20-sec
- Touch Crunches – 20-sec
You can also do a typical 10-min HIIT core workout if you don’t like the above plan.
15-minutes Bodyweight Tri Set Workout For Core
Once you complete the above routine for the desired time, you can challenge your strength with a 15-min core workout plan.
The fifteen minutes workout plan will be more beneficial than the 10-min routine and help you burn more calories.
It includes a total of six rounds. And you’ll need to perform three exercises of 30 seconds each (in each round. And you’ll take a 60-sec rest after each round.
| Round 1 | Round 2 | Round 3 |
|---|---|---|
| Mountain Climbers | Bicycle Crunches | Plank |
| Leg Raise | Flutter Kicks | Side Plank |
| Heel Touch Crunches | Russian Twist | Side Plank |
| Round 4 | Round 5 | Round 6 |
|---|---|---|
| Standard crunches | Tabletop crunches | Toe Touch Crunches |
| Reverse crunches | Pulse up | Knee to elbow |
| Windshield wipers | Oblique crunch | Heel Tap crunches |
You can also save its alternative: 15-Minute HIIT Core Workout
20-minutes Triset Abs Workout at the Gym
You’ll do as many as seven rounds in this 20-minute tri-set workout routine.
Each round will have three exercises of 40 seconds each. And after each round, you’ll take a one-minute break.
It includes both bodyweight and weighted abs workouts, so you can target your core intensely and build athletic abs.
This tri-set core workout isn’t suitable for beginners.
It is intermediate level, so if you have been working out for the last six months and more, you can do it.
I’ve included those abs exercises that are mostly performed in the gym. So if you work out at home, you can follow the above program.
Okay, so here’s the 20-minute core strengthening Tri set workout.
| Round 1 | Round 2 |
|---|---|
| Mountain Climbing | Tabletop crunches |
| Hanging Knee Raises | Dumbbell Leg Raises |
| Dumbbell Side Bend | Swiss Ball Oblique Crunches |
| Round 3 | Round 4 |
|---|---|
| Cable Crunches | Weighted Crunches |
| Cable Woodchop (High to Low) | Weighted Russian Twist |
| Machine Leg Raises | Reverse Cable Crunches |
| Round 5 | Round 6 | Round 7 |
|---|---|---|
| Knee to Elbow Plank | Ab Wheel Rollout | Weighted Plank |
| Cable Woodchop (Low to High) | DB Toe Touch Crunch | DB Side Plank (RS) |
| Decline Crunches | Hanging Side Knee Raise | DB Side Plank (LS) |
30-minutes Tri Set Gym Training For Powerful Core
This 30-minute core exercise is intense, the most effective, and the powerful Triset workout you can do to strengthen and build toned abs.
It is an advanced routine that requires immense strength and stamina to complete efficiently.
In this tri-set ab workout plan, you’ll do eight rounds, with three exercises of 40-second each (in each round).
As this plan is longer than the above three, the rest will be two minutes instead of one between each round.
It means each round will be of four minutes except the last one, which will be only two minutes.
Okay, let’s see how to do tri-set abs exercises for thirty minutes productively.
Note: Before you start performing the exercises mentioned in this program, gather the essential equipment you’ll need so your time can be saved and you can focus only on the training.
| Round 1 | Round 2 | Round 3 |
|---|---|---|
| Dumbbell Side Bend | Weighted Leg Raises | Cable Reverse Crunch |
| Hanging Leg Raises | MB Russian Twist | Cable Woodchop (H2L) |
| Decline Crunches | Cable Crunches | Weighted Floor Crunch |
| Round 4 | Round 5 | Round 6 |
|---|---|---|
| Hanging Knee Raise | Dumbbell Side Bend | V-Ups |
| Cable Woodchop (L2H) | DB Toe Touch Crunch | Dragon Flag |
| Hollow Body Crunch | Single-Leg Tuck-Up | Windshield Wiper |
| Round 7 | Round 8 |
|---|---|
| Ab Wheel Rollout | Weighted Plank |
| DB Reverse Crunch | DB Side Plank (RS) |
| Cable Crunches | DB Side Plank (LS) |
How often should you do Tri set for Abs?
You can do the above exercises at least once a week – if you’re a beginner, two times a week if you’re an intermediate, and thrice a week if you’re a pro.
The frequency entirely depends on you and your fitness goal.
I used to do 15-minute bodyweight exercises on Monday and a 20-minutes gym abs workout on Thursday (twice a week).
I haven’t got thicker abs as many guys have. However, I feel my core is pretty strong and that helped me use heavier weights during the compound exercises like bench press, sumo deadlift, squats, and overhead press.
Triset Abs Workout PDF
You can download any of the programs you like.
The Takeaway Messages
I’ve shared various tri-set abs workouts routines from beginner to advanced level, from bodyweight exercises to weighted workouts, so that you can download the one you liked and think that can work for you.
I can’t say you would lose weight or build visible six-pack abs with the above plans because everyone’s body responds differently.
However, one thing I can assure you, you’ll get a solid core after a couple of months by following the plans properly, twice a week.
If you’re trying to lose excess pounds, you can add one of the above plans to your diet program to speed up weight loss.
And if you want to develop visible shredded or beefy six-packs abs, focus equally on your diet routine and weighted abs workouts.
References
- 1Diet, exercise or diet with exercise: comparing the effectiveness of treatment options for weight-loss and changes in fitness for adults– Journal of Diabetes and Metabolic Disorders
- 2Role of Physical Activity for Weight Loss and Weight Maintenance– American Diabetes Association
