Ludacris' trainer George Bamfo Jr. has built a massive following with his intense fitness tips. Last year, he revealed the exact ab workout behind his serious core definition.

The Ghana-born trains his core three times in seven days, and while that might not sound like much, the fitness trainer's ab routine is not for the faint-hearted.

According to Muscle & Fitness, he even advises taking hand support whenever necessary during the workout. Beginners can reduce the number of reps, while those who want to speed up the process can increase them.

• High crunches 20 reps
• Knee-in twist for 30 reps
• Knee-to-elbow for 30 seconds
• Invisible rope crunch for 30 seconds
• 20 reps of leg cross knee-to-elbow for each leg. 

He is so involved in his ab routine that in 2024, he posted an “ABS CHALLENGE” on his Instagram with a caption, “I challenge you to try this Abs Workout.” This challenge includes

• 5 side twist
• 5 walk in/out
• Alt knee tucks
• Open/close tucks
• Knee tuck to raise
• Table top toe touches. 

He challenges his fans to perform 10 sets of this with 30 seconds rest between rounds. Bamfo Jr. also believes in the 'abs are built in the kitchen' approach, so training is only one side of the coin.

George Bamfo Jr.’s diet 

On 20 Apr 2024, he posted a video on his YouTube channel showing a full-day diet, with the caption, “What I Eat In A Day To Stay Lean.” 

He starts his day with a glass of water to stay hydrated. In that video, he cooked his favourite and healthy meals, which include

• For breakfast, he eats avocado toast with poached eggs on top and a smoothie.
• A protein-packed lunch option is a sweet potato barbecue chicken pizza.
• For dinner, steak with air-fried potato edges and cauliflower, which he called a “nice balanced diet.”

So, would you like to try George Bamfo Jr.'s abs workout routine? Tell us in the comments.

Written by

Supradeep Dutta

Edited by

Sagnik Bagchi