Six Pack Ab Workout -part DEUX

FREE SIX PACK WORKOUT!!!

(PRINT THIS OUT IN TIME FOR YOUR NEXT VISIT TO THE GYM)

Note: Whether the exercise stated is done in rep’s or is time, you must adjust resistance, so to reach near maximal output by the end of each set.

Warm-Up:

Rower 1500m @ medium intensity

Body weight Circuit #1

What you need: Just your own body weight!

Method: Do 30 sec’s of each exercise.

  • SQUATS
  • PRESS UPS
  • AB WIPERS
  • MOUNTAIN CLIMBERS
  • REPEAT

Ab Circuit #1:

What you need: A bench

Method: Do 45 sec’s of each exercise.

  • Bench sit ups (hook your ankles behind foot rest)
  • Reverse sit-ups ( still lying on bench, draw knee’s into chest, holding onto bench behind your head)
  • V-Ups (on bench). If too difficult try just holding the V position.

 

Swiss Ball Resistance Circuit:

Method: Do 15 Reps x 2-3 sets of each exercise.

  • Swiss Ball Bench press
  • Swiss Ball Sit-ups
  • Swiss Ball Leg Curls

Cardio Intervals #1:

Bike:

  • 1 min medium intensity
  • 10 sec sprint (high resistance) / 50 sec easy ride (low resistance) x 4 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

Record your distance =

 

Bodyweight Circuit #2

Method: 30 sec’s for each exercise. Extend to 45 sec’s on 2nd circuit.

  • Alternate Lunges
  • Burpees
  • Spiderman (same as mountain climbers but take legs to outside of arms, HARDER!)
  • REPEAT

 Ab Circuit #2:

Method: 45 sec’s of each exercise.

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

Cardio Intervals #2:

Treadmill

  • 1 minute EASY jog
  • 30 sec SPRINT / 1 min RECOVERY (low resistance) x 3 rounds
  • 1 minute easy ride
  • 1 min SPRINT/ 1.30 sec 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!!! ONLY do this if your serious about results!
 

  • 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 OR v-hold for as long as possible!

Cooldown:

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

Let me know how it goes!!!!!

Matt x

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