Bretman Rock’s “Abs-olutely Not” ab workout is a quick, intense, no-equipment routine that delivers a full-core challenge in just 8 minutes. If you want a workout that burns, shakes, and sculpts your abs—without fancy gear or hours in the gym—this viral routine might be your new favorite. Here’s a complete, up-to-date review of Bretman Rock’s ab workout, including what it involves, who it’s best for, and how you can get the most out of it.
Understanding this routine is important because it’s one of the most popular home ab workouts online, frequently trending on TikTok and YouTube, and can help you build core strength with minimal time. Below, you’ll find what to expect, real-world results, expert advice, and tips to maximize your gains. If you’re ready for a fast, efficient, and tough ab circuit, keep reading.
What Is the Bretman Rock Ab Workout?
The Bretman Rock ab workout, called “Abs-olutely Not,” is an 8-minute, bodyweight circuit that combines 11 moves targeting every area of your core—no equipment required. It was designed by social media superstar and fitness influencer Bretman Rock and has gone viral for its intensity, accessibility, and fast results. The workout can be done at home, in a gym, or anywhere you have floor space.
Full Bretman Rock Ab Workout Breakdown
| Exercise | Reps/Duration |
|---|---|
| Crunches | 20 reps |
| In-and-Out (V-Sit) Crunches | 40 reps |
| Elbow Plank | 60 seconds |
| Rest | 30 seconds |
| Plank Hip Dips | 20 reps |
| Mountain Climbers | 40 reps |
| Scissor Kicks | 60 seconds |
| Rest | 30 seconds |
| Reverse Crunch | 20 reps |
| Toe-Touch Crunch | 40 reps |
| Hollow Hold (“6-inch hold”) | 60 seconds |
- Total time: About 8–9 minutes for one round
- No equipment needed
- Targets upper abs, lower abs, obliques, and deep core
For video instructions, see Bretman Rock’s official YouTube demonstration.
How Hard Is Bretman Rock’s Ab Workout?
This is a high-intensity, intermediate-to-advanced ab routine. Many first-timers report that their core is “on fire” by the halfway mark, and even fit exercisers often shake or need breaks during mountain climbers and hollow holds. It’s short but packs a punch, with limited rest and high rep counts.
What Makes It Effective?
- Full-core coverage: Each move is chosen to hit a different part of your abs or obliques.
- Minimal rest: Only two 30-second breaks keep the circuit challenging.
- No equipment: Ideal for home workouts, travel, or quick sessions.
- Customizable: Beginners can reduce reps or take more rest; advanced athletes can do extra rounds.
What Are the Results?
Most people feel soreness in their abs the next day, and some report visible improvements with consistency over several weeks. For best results, combine this ab circuit with overall strength training and proper nutrition.
Who Should Try the Bretman Rock Ab Workout?
Bretman Rock’s ab workout is best for:
- Intermediate to advanced fitness levels
- People who want a time-efficient, challenging ab workout
- Anyone who prefers bodyweight routines and minimal equipment
- Those looking for a popular, proven home ab circuit
If you’re a beginner, you can still try it by reducing reps, increasing rest time, or skipping the hardest moves at first. If you have any back or neck issues, consult a fitness professional and prioritize safe form.
How Does It Compare to Other Ab Workouts?
- Intensity: Much tougher than most beginner YouTube ab workouts.
- Length: Faster than most—only 8–9 minutes, but feels longer due to nonstop pace.
- No gear: 100% bodyweight; no dumbbells, bands, or fancy mats required.
- Popularity: One of the most viral TikTok and YouTube ab challenges of 2024 (source, July 2024).
Tips for Success With Bretman Rock’s Abs-olutely Not Routine
- Warm up before you start to prevent injury and get your core firing.
- Keep your form tight—don’t rush the moves, especially when tired.
- Use modifications: Shorten plank times, reduce reps, or take 10-second breaks as needed.
- Track your progress: Try one round, then build up to two or three as you get stronger.
- Stay consistent: Do the routine 2–3 times a week for best results.
Want more support? Check out the official Bretman Rock YouTube video for move demonstrations, or read real-world reviews on POPSUGAR Fitness and HerCampus.
Frequently Asked Questions
Is the Bretman Rock ab workout good for beginners?
It’s intense, but beginners can try an easier version by lowering reps and increasing rest. Focus on good form.
How often should I do this ab workout?
2–3 times per week is plenty. Abs need time to recover, just like any muscle.
Can it help me get a six-pack?
It’s a great start, but visible abs also depend on nutrition, overall training, and body fat levels. Combine with a balanced diet and cardio.
Is it free?
Yes, the full routine is available for free on Bretman’s YouTube channel.
Are there recent changes or tips?
Many users now add extra rounds or pair the ab circuit with Bretman’s push-up or jump rope routines for more variety (Sportskeeda, July 2024).
Conclusion
If you want a quick, viral, and challenging ab workout, Bretman Rock’s “Abs-olutely Not” circuit is worth trying. It’s intense, requires no equipment, and is proven by thousands online. Start at your own level, build up over time, and enjoy the burn.
Ready to test your core strength?
Check out the official Bretman Rock ab workout video here, and let us know your results!