Watch Pro Wrestlers Sheamus and Jordan Devlin's Intense Ab Workout

His most recent video features fellow Irish wrestler Jordan Devlin , who challenged Sheamus to an ab-burning workout following their training session together.

"All right, but you're buying pints after," says Sheamus.

"To burn out your abs at the end of a session, we're going to do four different exercises for 10 reps each," says Devlin.

To be exact, the workout consists of 3 sets of 10 reps of dead bugs, Russian twists, reverse crunches (which he calls 'hip-ups'), and hollow body rocks.

Dead Bugs

For Devlin's dead bugs , he uses a 6 kilogram medicine ball.

"In the dead bug, squeeze the ball and put your hands on your knees," says Devlin. "Keeps your abs tense the whole time, and keep your lower back pressed into the ground.

As Sheamus attempts the exercise, Devlin offers more tips.

"Get that full extension with your legs. You're stretching your abs and then crunching them back," he says.

There are a few other things to keep in mind if you want to try opposite-arm dead bugs :

Keep your lower back pressed into the floor, with you hips and knees bent at 90 degrees. From there, you should simultaneously lower your right arm and your left leg, pausing to hold, then switching to your opposite arm (your left arm) and leg (right leg.)

Russian Twists

Devlin transitions into a weighted Russian twist using the medicine ball from the dead bugs.

To perfect your Russian twist , Men's Health fitness director Ebenezer Samuel, C.S.C.S. says to start on the ground, keeping your torso elongated as much as possible to protect your spine.

To do your hollow hold form correctly , Samuel says to press your lower back into the floor, while you raise your shoulder blades up. And rememberdon't tuck your chin. Instead, keep it neutral and look upwards.