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HOW TO GET SIX-PACK ABS IN 12 WEEKS WITHOUT EVER GOING TO THE GYM- WEEK 5
WEEK 5 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 5
1a= Downward Dog Push-ups
1b= Overhand Wide Grip Chins
2a= Squat Jumps
2b= Push-ups on Stabililty Ball
3a= Alternating Bicep Dumbell Curls
3b= Behind the Neck Tricep Extensions
4a= Planks with Side Lifts
4b= High Knees with Weights
4c= Crunches on Stability Ball
4d= Jumping Burpees
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-
45 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.
1 Comment
HOW TO GET SIX-PACK ABS IN 12 WEEKS WITHOUT EVER GOING TO THE GYM- WEEK 4
WEEK 4 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 4
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 4
1a= 1 Leg Decline Push-ups
1b= 1 Arm Squat and Press
2a= Close Grip Chin-ups
2b= Close Grip Push-ups
3a= Lunge and Curl
3b= Wide Grip Overhand Pull-Downs
4a= Double Crunches
4b= 1 Leg Stability Ball Hip Extentions
4c= Side Planks with Leg Lifts
4d= Fast Side Steps
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
houlder Press
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.
1 Comment
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.
1 Comment
HOW TO GET SIX-PACK ABS IN 12 WEEKS WITHOUT EVER GOING TO THE GYM- WEEK 2
WEEK 2 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 2
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 2
1a= Stability Ball Pushup with Knee Tuck
1b= Dumbell Squat
2a= One Arm Dumbell Row
2b= Dumbell Lunge and Lateral
3a= Band Row
3b= Squat Jumps
4a= Dumbell Shoulder Press on Ball
4b= Hip Bridge
5a= Plank with Leg Lifts
5b= Stability Ball Leg Curl
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.
1 Comment
HOW TO GET SIX-PACK ABS IN 12 WEEKS WITHOUT EVER GOING TO THE GYM- WEEK 1
WEEK 1 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 1
1a= Pushup or Kneeling Pushup
1b= Squat
2a= Assisted Row (or Dumbell Row)
2b= Forward Lunge
3a= Plank
3b= Burpees(Squats combined with squat thrusts)
4a= Bicycle Crunches
4b= Mountain Climbers
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.
