The Six Pack Ab Workout FREE!

Description: This workout has EVERYTHING a flat tummy workout should have… A mixture of Ab/Compound exercises plus of course those all important….. INTERVALS to melt & burn away the FAT!!!

(If you are unsure of any of the ab circuit exercises then just click this link http://www.youtube.com/watch?v=lD_h0ozzWH8 as they are all on this video. Just fast forward the vid to 1.30 to get straight to the workout. Don’t be put off by the fact this guy is a bit of a beef cake! These exercises work on anyone.)

Warm-Up:

Rower 1000m at a medium intensity (4-5min’s) OR X-Trainer 5 min’s

Ab Circuit #1:

  • Bench sit ups (hook your ankles behind foot rest)
  • Leg raises (straight legs, up & down)
  • V-Ups (on bench). If too difficult try just holding the V position.

Cardio Intervals #1:

Bike:

  • 1 min medium intensity
  • 10 sec sprint (high resistance) / 50 sec easy ride (low resistance) x 3 rounds
  • 1 minute easy ride
  • 20 sec sprint (high resistance) / 40 sec easy ride (low resistance) x 3 rounds
  • 2 minute easy ride

Total time = 10 min’s

Ab Circuit #2:

  • Weighted cable crunches
  • Swiss Ball Sit-Up’s
  • Plank

Cardio Intervals #2:

Rower OR Treadmill

  • 1 minute medium intensity
  • 30 sec sprint / 30 sec RECOVERY (low resistance) x 3 rounds
  • 1 minute easy ride
  • 1 min SPRINT/ 1 min RECOVERY (low resistance) x 3 rounds
  • 1 minute easy ride

Total time = 10 min’s

The Finisher:

Bodyweight/free weight combined circuit for one last metabolism BLAST!!!

  • Dumbell squat to bicep curl to shoulder press 2 x 15 reps.
  • 45 seconds of burpees OR step up’s (beginner option).
  • 1 minute of crunches.
  • Press ups to fatigue + drop set from knees to hit complete fatigue.
  • Plank 2 mins.

Cooldown:

Choose cardio, easy ish 5 min’s and a GOOD STRETCH!!!

Let me know how it goes!!!!!

Matt x

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