Body Building The 2-Move Workout That Gives You Killer Abs and Biceps

The key to making the most of this workout is to keep your chinups controlled throughout the ascent and the descent.

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12 minute back and abs play

12 minute back and abs

(Photograph by Men's Health)
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Most people don’t think of the chinup—one of the two moves in the workout above from Arizona-based trainer Jeremy Scott—as an abs exercise.

But aside from being one of the best back and biceps builders, a strict chinup requires a strong and stable core.

The key to making the most of this workout is to keep your chinups controlled throughout the ascent and the descent.

It’s common to see people flail their bodies or let themselves collapse to the bottom of a pullup once they’ve reached the top.

Keep your form tight, and you will build a beast-like back, bulging biceps, and a concrete core.

The second move in this workout is the dragon flag, an exercise that requires total-body control.

As you lower your legs, you’ll have to focus on controlling the move through the abs, lower back, and glutes.

For more workouts that will help you get ripped, check out the new METASHRED EXTREME transformation program from Men’s Health.

Directions: Perform the exercises below in the order shown, every minute on the minute for 12 total minutes.

1. Chinups, 10 reps

2. Dragon flag, 5 reps

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Men's Health