Air Sprints

This exercise is a wonderful way to target the stubborn lower portion of the abdominal area.

Air sprints are a good way to get a good ab workout while also developing static arm strength. Air sprints are a unique ab exercise because they engage your lower abs as well as your obliques and upper abs.

I recommend that you not count reps on this but rather count how long you are performing continuous air sprints for. i recommend you aim for 30 - 45 seconds. This exercise is a staple in the SuperHuman Fat loss program!


  1. 1
    Get on the dip bar in a dip position (Elbows slightly bent, driving tension to shoulders, triceps and chest)
  2. 2
    Imitate a running motion pattern with a moderate pace
  3. 3
    Each time the knee comes up to the chest, contract the abs
  4. 4
    Keep the abdominals tensed throughout the entire duration

For this exercise, go for a total time under tension of at least 30 seconds.

Do this exercise until you can’t maintain good form and then rest and repeat.

Note: Don’t lose the contraction of the abs, as it is time under tension that is going to give the results.

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