“How to get 6 pack abs in 12 weeks without ever going to the gym” –Week 3

HOW TO GET SIX-PACK ABS IN 12 WEEKS WITHOUT EVER GOING TO THE GYM- WEEK 3

WEEK 3 INSTRUCTIONS:

All exercises are done in supersets (performing 2 exercises in a row without resting between the exerises) for a total of 3 sets.

For example: Perform “1a” and move right into “1b” and then take the appropriate rest time.

Do not rest within the superset (between “1a” and “1b”)

Rest for the appropriate rest time after “1b” before repeating the superset.

Repeat for 3 sets before moving to the next “superset.”

Perform this workout 3x for week 1

So it looks like this:

1a (x seconds) +1b (x seconds) + rest time (x seconds) = first set

1a (x seconds) +1b (x seconds) + rest time (x seconds) = second set

1a (x seconds) +1b (x seconds) + rest time (x seconds) = third set

*Week 3

1a= Decline Push-ups
1b= Dumbell Step-ups

2a= Inverted Rows or Chin-ups
2b= Squat and Dumbell Shoulder Press

3a= Band Row in Squat Position
3b= 1 Leg Stability Ball Curls

4a= Medicine Ball Rotations
4b= Alternate Split Squats

5a= Side Planks
5b= Hip Ups into Reverse Curls

Exercise Tempo
For exercises 1a, 1b, 2a, and 2b, keep the tempo at 3 seconds
2 seconds to lower and 1 second to raise

Exercise Work Time and Rest Time

*Beginners-
20 seconds of exercise work time
45 second break in between supersets

*Intermediate-
30 seconds work time
35 second break in between supersets

-Advanced-
40 seconds work time
30 second break in between supersets

Perform high intensity interval training immediately after this workout

*Beginners-
-Sprint for 20 seconds (60% of your max)
-Walk for 30 seconds
Repeat for 4 rounds

*Intermediate-
-Sprint for 30 seconds (70% of your max)
-Walk for 30 seconds
Repeat for 6 rounds

*Advanced-
-Sprint for 40 seconds (80% of your max)
-Walk for 40 seconds
Repeat for 8 rounds

If you are indoors replace the sprints with very fast high knees in place.
Replace the walk with marching in place.