The Rob McElhenney Abs Blast

Test your core with this routine from McElhenney’s trainer, Arin Babaian. Complete it three times per week as a four-round circuit. Resist the urge to rest between rounds or moves, and finish with a two-minute plank

01/ HANGING KNEETO-ELBOW RAISE

Hang from a pull-up bar, your shoulder blades and abs tight. Without swinging, contract your abs, pulling your knees towards your elbows. Pause, then lower. That’s one rep. Do 10.

02/ CABLE CRUNCH

Holding a cable in both hands behind your head, tighten your abs and curl your torso down, aiming to touch your elbows to your knees. Slowly return to the start. That’s one rep. Do 20.

03/ STABILITY BALL CABLE ROTATION

Grasp a cable handle. Without moving your pelvis, rotate your torso to the right as far as you can, keeping your arms straight. Return to the start. That’s one rep. Do 15, then switch sides.

04/ STABILITY BALL ROLLOUT

Place your wrists on a stability ball, with your hands clasped. Roll it forward as far as you can, extending your arms. Tighten your abs and glutes and roll back. That’s one rep. Do 20.