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 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.