ABL workout – a way to load your legs, glutes and abs in one session

fitness trainer

“If you’re really into group programs and your goal is to lose weight and pump your lower body, try ABL workouts. In English, the abbreviation stands for abs, buttock, legs. In Russian it sounds “abs, buttocks, legs”.

Below we will understand what are the advantages of this training program, how the lesson is built, to whom it will be useful, and who should abstain.

What we will tell you about

Benefits of ABL training

This type of group program is quite simple to perform, which means that it will be useful for both beginners in fitness and experienced athletes. People of any age and with any level of training can take part in it.

In addition, when exercising you will be able to:

1. increase your overall endurance;
2. normalize the sleep-wake cycle;
3. thicken your bones;
4. improve lymphatic drainage;
5. eliminate toxins from the body;
6. make skin in problem areas more elastic;
7. speed up metabolism.

Basic exercises

The training scheme can include two parts – aerobic and strength. The aerobic part prepares the body for strength exercises.

Example of exercises for the aerobic part

• Jumping rope;
• stepping on the step.

The strength part helps to strengthen the muscular corset, improve endurance, tighten the body, especially the buttocks, legs and abs.

Example of exercises for the strength part

• Squats;
• lunges;
• deadlift;
• plank;
• twists.

Such a session usually lasts for 45-60 minutes. Beginners will be enough to attend training 2-3 times a week, experienced athletes can do more – 4-5 times. To increase the load, you can use sports equipment – dumbbells, jump ropes, bodybars, fitness rubber bands or medballs.

An example of ABL training

Below we will tell you how such a training session will be built. As we said above, the training consists of two parts – aerobic and strength.

Aerobic part

1. Jumping rope – 2 minutes + stepping on the platform – 3 minutes.
2. Steps on the platform – 3 minutes + throwing legs forward – 2 minutes.
3. Jumping rope – 3 minutes + jumping out of a squat – one minute.
4. Jumping rope – one minute at an intense pace + one minute at a moderate pace.

Strength part

1. Squats with a ball – 20 times.
2. Squats with a body bar – 40 times.
3. Squats with a leg out in front of you – 20 times. You will need a step-platform: one foot stands on an elevation, the other – on the floor. Perform a squat on the inhalation, on the exhalation straighten your legs, transfer the weight to the foot standing on the step, the second leg should be brought out in front of you.
4. Lunges – 20 times for each leg.

Recommendations

Properly assess your level of fitness. It is better to start small than to expose your health to unnecessary risks. Choose the length of the session, the difficulty of the exercises and the intensity of the workout according to your strength.

Keep your heart rate at 70-80% of your maximum heart rate to activate aerobic adaptation mechanisms. You can calculate this using the formula: 220 – age = your maximum heart rate.

You can track your heart rate with fitness bracelets. If you have this device, wear it for your workout.

Contraindications

If you are not sure if you are allowed to do an ABL program, it is better to consult your doctor before starting. He will tell you whether you have any limitations for such loads.

Common contraindications to ABL training include:

• heart disease;
• joint problems;
• pregnancy;
• varicose veins;
• acute stages of illness and injury.

ABL training is the optimal type of exercise for those who want to reduce body volume and tighten up for summer. Since the training program includes high-intensity exercises, the muscles are strengthened, but they do not become visually bigger, i.e. you will not get a “rocking” effect. After a few months of regular ABL training, the body becomes tighter.