Looking for an ab challenge? Look no further. Here is a short program designed to improve core muscle, definition and strength. This ab program is from calisthenic master and vegan body builder Frank Medrano. I am not a dietitian, strength coach, personal trainer or a medical/healthcare professional of any sort. I’m just a guy who loves to work out and tries to be as healthy as possible. This is a great and easy workout that I do myself and believe that nearly anyone at any level can do.

Frank is a self-proclaimed Vegan Warrior of sorts. Actually, he is an absolute maniac. it is ridiculous what Frank can do. He is a calisthenics god and you might want to check out his website HERE for videos and motivation. While Frank’s abilities are 1 parts nutrition, 1 parts fitness and 1 parts insane drive, not everything he does is out of our grasp. Frank has been kind enough to share with us what he calls his Ab Slicer workout. It’s not just a clever name, I can literally feel it carving me out while I’m doing it. Sounds great right!? Check out this video and then join me below to talk and walk through it.

Welcome back! Okay, now let’s break down this 8 minute gut buster workout! I like this regime because requires no equipment, little preparation and yet can have a great impact on your midsection. I do recommend doing this workout on carpet, a rug or a yoga mat for cushioning.

CLICK HERE for the print version that you can easily post in your work out area (or print to take with you during traveling).

Before we start, there are 3 key things to keep in mind while working out:

  • Keep the Count – Remember to count your reps, we don’t want to do too little and sell ourselves short and we don’t need to burn ourselves out with a mega set and ruin the rest of the workout.
  • Keep Breathing – Remember to breathe, don’t hold your breath! As stated before, I’m not an expert, but I’m pretty sure breathing is necessary to staying alive, especially when working out. When it is rep related, inhale at rest, exhale at exertion.
  • Keep Focus – I learned this in junior high gym class and it has always stuck with me. I’ve absolutely no scientific evidence to back this up in any way shape or form, but I still think it works. In any exercise that you are doing, think about the group of muscles you are using. Think about where they are on your body, what they look like, what they are doing. Feel them working.


  • 30 Seconds of Mountain Climbers – Pro tip: use the timer on your phone or watch and count how many reps you can pump out in 30 seconds. Go all out and once you have that number, subtract 10 from it. Instead of having to set a timer every time you do this part of the routine you can just count out the reps you need to hit the right timing. It is much easier to count reps than seconds. lean forward as much as possible shifting more weight on your arms to allow your feet to pop off the ground as quickly as you can. Your obliques will scream at you.
  • 15 Double Crunches – Slow and steady wins the race and the more properly you do these the more they will benefit you. Plus, do you really want to do another set of Mountain Climbers so soon!? Remember that your hands are lightly pressed against the back of your head, try not to pull your chin down through your sternum. You’ll choke yourself out.
  • 30 second Mountain Climbers- Climb that mountain!
  • 15 Double Tap Crunches (Right Leg Crossed) – Frank blew my mind with this one, it is a really cool exercise. If you are like me and have at least one bad knee and are not super flexible, you may only be able to go so far on crossing your leg. No problem, the gain here does not come from a magical two-tap elbow to knee move, it’s the motion of doing so. If you can’t hit your knee with your elbow don’t worry, just go as far as you can and go through that great twisting motion.
  • 30 second Mountain Climbers- You! Mountain! Go!
  • 15 Double Tap Crunches (Left Leg Crossed) – Same thing here just switch legs. Obviously, we were going to do the other side, if not our OCD would never let us fall asleep!
  • 30 second Mountain Climbers- Yodelay Yodelay Hee Hoo!
  • 15 Seated Knee Tucks – Again, take it nice and slow here, maintaining the breathing and the focus. Plant those hands right behind your cheeks and let those lower abs do the work.
  • 30 second Mountain Climbers- Watch Out for that Yeti!
  • 100 Flutter Kicks – There is no sugar coating this one, these really suck. But, no pain no gain right? Plus we are almost done with this workout! Try not to raise each leg higher than 3 feet and only allow your feet to lightly strike the ground on every rep.
  • 30 second Mountain Climbers- I got nothing, ran out of ideas, just do them
  • 30 Second Crunch Hold – the Last thing! So this exercise will require something you can brace your feet under. Perhaps some piece of furniture, small child or mid to large sized dog. I use the refrigerator in our garage, it’s just right. If you can keep your hands behind your head the entire time, great if anything just try and keep them from resting on the ground or your body. In regards to the 30 second time on this one, I suggest that you take a mid-size breath in and fully exhale and count that as one. Continue to the count of 15 and that should just about do it.
  • Congrats! You’re done! You’ve made it to the mountain top! You’ve officially just sliced your abs up!

    Editors Note:

    You can expect to feel some soreness in your shoulders the next day as well as your mid-section.

    As with any new workout, please consult your doctor before trying anything that you are not confident in. Also hydrate before and after, and listen to your body. You don’t have to be able to do this complete workout right away. You can modify the work out to your training ability by decreasing the amount of reps and increasing the rest periods between exercises. For example, try cutting number of mountain climbers, flutter kicks and the crunch hold time in half and reduce all the other reps to 10. Begin to work your way towards goal of doing everything in completion with only very small rest periods in between exercises.