Michael Vazquez’s core-workout doesn’t feel like a core workout—until you do it! It starts with full-body movements you know and takes them to a whole new level. You will be sore!
For eons—and plenty of sets that seemed to take eons to complete—crunches were thought of as the key to building lean, hard abs. And if not crunches, experts seemed to suggest some other “feel the burn” movement you were supposed to slog through workout after high-rep workout until your abs popped. But that’s about to change.

Do crunches have their use? Sure. But that use definitely isn’t building abs as strong as they look. There’s a better way, according to Performix athlete Michael Vazquez, a trainer who combines elements of breakdancing, calisthenics, and circuit training into his high-energy hybrid training programs.

Instead of the same-old ab routine, you’ll power through a dynamic full-body fat-throttling routine that’s as fun as it is effective.

“This regimen, done once or twice a week within your regular training split, will hit your whole body, with a focus on building core strength,” Vazquez explains. “If you do it with intensity and put forth a lot of energy while taking minimal breaks between exercises—15-20 seconds, max—you can burn calories at an accelerated rate, which will contribute to a strong, shredded look over time.”

Each of the following exercises should be done explosively while maintaining strict form. That means you’ll rep quickly, but with enough body control to pause briefly at the start and midpoint of each rep. Keep it smooth, never sloppy.