WEEK 14 INSTRUCTIONS: Upper Body Circuit Training Perform each exercise for the recommended time followed followed by 10-30 second breaks in between sets. Complete all 7 exercises in order and repeat for a total of 3 rounds. Recommended time: -First round: 40 seconds -Second round:…
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How To Get Ripped Abs in 16 Weeks – Week 10 (Pushing Movement) Monday Workout WEEK 10 INSTRUCTIONS: *Pushing Movement All exercises are done in tri-sets Tri-sets example: Perform 1a then move immediately to 1b and then move immediately to 1c then take 1 minute break after 1c….
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How To Get Ripped Abs In 16 Weeks (Week 7) The Abs Challenge WEEK 7 INSTRUCTIONS: *UPPER BODY ONLY All exercises are done in supersets Superset example: Perform 1a then move immediately to 1b and then take 30-60 second breaks in between. Repeat for a total of 3 rounds before…
How To Get Ripped Abs In 16 Weeks (Week 11) The Abs Challenge WEEK 11 INSTRUCTIONS: *Pushing Movement All exercises are done in tri-sets Tri-sets example: Perform 1a then move immediately to 1b and then move immediately to 1c then take 1 45 second break after 1c. Repeat for…
How To Get Ripped Abs In 16 Weeks (Week 6) The Abs Challenge WEEK 6 INSTRUCTIONS: Week 6 workout consists of 3 total-body resistance training circuits (Circuit #1, #2, #3) Each total-body resistance training circuit consists of four exercises done back-to-back with little to no rest in between exercises. After completing Circuit #1 once, take a 1-2 minute rest before repeating Circuit #1 again for a total of 2 rounds. Repeat the same step for Circuit #2 and #3 Note: Perform this workout 3x for week 6 WEEK 6: Circuit #1 1a: Explosive Pushup (15-20 reps) 1b: Alternating Split Squat Jump (1\20 reps per side) 1c: Pull Up (12-15 reps) 1d: Forward Lunge Press (12 reps per side) Circuit # 2 2a: Band Press (15-20 reps) 2b: Squat and Press (15-20 reps) 2b: Band Row (15-20 reps) 2d: Dumbbell Step Up (15 reps per side) Circuit #3 3a: Tricep Band Extension (15-20 reps) 3b: Standard Plank (45-60 seconds) 3c: Bicep Band Curl (15 – 20 reps) 3d: Burpees (20 reps) How to maximize your fat loss results: Perform interval training cardio immediately after this workout routine. Sprint for 20 seconds (80% of your max) Light Jog for 30 seconds Repeat for 6 rounds FREE Interval Timer To Help You Keep Track of Time www.beyondsixpackabs.com For more great resource, visit the following sites: The Most Complete Online Guide To Six Pack Abs www.BeyondSixPackAbs.com My Muscle Gaining Secrets http The Best Selling Six Pack Abs ebook www.SecretsToRippedAbs.com The #1 Rated Muscle Building on the …
How To Get Ripped Abs In 16 Weeks (Week 2) The Abs Challenge WEEK 2 INSTRUCTIONS: All exercises are done in supersets. Perform 1a then move immediately to 1b and then take the recommended “rest time.” Repeat for a total of the recommended sets before moving to the next “superset.” For example, “1a” are supersetted with “1b.” Do NOT rest within the superset (between “1a” and “1b”), but rest for the recommended rest time after “1b” before repeating the superset. 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 (if you are doing two sets) Recommended Work Time, Rest Time, and Sets -Beginners- 15 seconds work time 35 second break in between supersets 2 sets for each superset -Intermediate- 20 seconds work time 30 second break in between supersets 3 sets for each superset -Advanced- 30 seconds work time 25 second break in between supersets 3 sets for each superset Note: Perform this workout 3x for week 2 Week 2 1a: Pull up 1b: Jump Squat 2a: Pushup 2b: Squat and Press 3a: Dumbbell Bent Over Row 3b: Hip Bridge 4a: Shoulder Press 4b: Calf Rfaise 5a: Bicycle Kick 5b: Plank How to maximize your fat loss results: Perform interval training cardio immediately after this workout routine. Sprint for 20 seconds (70% of your max) Walk for 30 seconds Repeat for 6 rounds FREE Interval Timer To Help You Keep Track of Time www.beyondsixpackabs.com For more great resource, visit the …
How To Get Ripped Abs In 16 Weeks (Week 5) The Abs Challenge WEEK 5 INSTRUCTIONS: Week 5 workout consists of 3 total-body resistance training circuits (Circuit #1, #2, #3) Each total-body resistance training circuit consists of four exercises done back-to-back with little to no rest in between exercises. After completing Circuit #1 once, take a 1-2 minute rest before repeating Circuit #1 again for a total of 2 rounds. Repeat the same step for Circuit #2 and #3 Note: Perform this workout 3x for week 5 WEEK 5: Circuit #1 1a: One Foot Elevated Pushup (15 reps) 1b: One Arm Squat and Press (10 reps per side) 1c: Chin Up (12 reps) 1d: One Leg Hamstring Curl (20 reps per side) Circuit # 2 2a: Toe Pushup (15-20 reps) 2b: Jump Squat (15-20 reps) 2b: Seated Band Row (15 – 20 reps) 2d: Lunge and Press (12 reps per side) Circuit #3 3a: Toe Touch (20 reps) 3b: Burpees (12-15 reps) 3c: Hip Raise (15 – 20 reps) 3d: Fast Drill (15-20 seconds) How to maximize your fat loss results: Perform interval training cardio immediately after this workout routine. Sprint for 20 seconds (80% of your max) Light Jog for 30 seconds Repeat for 6 rounds FREE Interval Timer To Help You Keep Track of Time www.beyondsixpackabs.com For more great resource, visit the following sites: The Most Complete Online Guide To Six Pack Abs www.BeyondSixPackAbs.com My Muscle Gaining Secrets http The Best Selling Six Pack Abs ebook www.SecretsToRippedAbs.com The #1 Rated Muscle Building on the internet http The Ultimate …
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