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.

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.

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.

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.

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.

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