Transcription
www.6weeksixpack.com
HEALTH WARNINGDue to the physical and nutritional nature of the information contained in this publication, it ishighly recommended that anybody considering any exercise regime or diet plan consult adoctor or physician before embarking on any workout, training or eating plan.It is the responsibility of the individual to make sure that he or she is in good physical andmental condition before embarking or following any of the information in this publication.Carvell Productions, Sixpackfactory.com, Peter Carvell, Justin Woltering or any of thecreators including but not limited to models and experts mentioned in this publication will beheld or accept any liability whatsoever by the public for injury, death or loss that may occurwhilst following instructions contained in this production.www.6weeksixpack.com
COPYRIGHT NOTICECopyrighted by Carvell Productions 2011 – 2021All rights reserved. No part of this publication may be used or reproduced in any mannerwhatsoever without prior written consent of the author.Published by Carvell Productions, Berkshire, United Kingdom.The 6WeekSixPack Workout is a name owned by Carvell Productions.This publication is protected by International Copyright Laws.www.6weeksixpack.com
www.6weeksixpack.com
4 Day Structure - Cycle 1The 4DayProtoco runs on our new 4 day cycle. So instead of running on a 7 day or weekly system you will nowrepeat your system every 4 days. Every 4 days are referred to as a cycle. We have found that our clients canget up to 30% better results using this system compared to a normal 7 days system due to how the workoutsand diet plan are structured.Below you can see the structure you will follow for the next 4 days during Cycle 1.Day 1Day 2Day 3Day 4WorkoutWeight Training AbsCardio AbsWeight Training AbsSlow CardioDietMeal Plan 1Meal Plan 1Meal Plan 1Meal Plan 3*You can find the diet and meal plan info in the Xtreme Diet manual that is part of the Plus Pack to be found atthis link: http://www.sixpackrehab.com/www.6weeksixpack.com
Workout: Cycle 1 - Day 1Weight trainingVideo of Workouthttp://www.youtube.com/watch?v SD4zQ-5A33oIntroWelcome to first workout of Cycle 1! Please make sure you have your doctor’s permission to start thischallenge. These workouts are advanced and they will push you to the limit.GOOD LUCK!!!!!!!Workout InfoIf you can I want to you to do a slow cardio session every morning. Then later in the day after at least havinghad 2 meals I want you to do the second workout which will be either a weight training workout like today or aHIIT cardio workout like tomorrow. If you can only do one workout then obviously to do the main one we willshow you each day and you push as hard as you can.Workout StructureWarm-up 5min cardio ( See video for a good warm-up you can do rkout-stretching-warm-up-routine/Weight Training Part 1 Double Arm Dumbbell Snatch ( 30sec Active – 30sec Rest ) x 5Renegade row Close Grip Push-up ( 30sec Active – 30sec Rest ) x 5Squat Press ( 30sec Active – 30sec Rest ) x 5Cardio 5min HIIT CardioWeight Training Part 2 Inch Worm Wide Push-up ( 30sec Active – 30sec Rest ) x 5Reverse Lunge Bicep Curl ( 30sec Active – 30sec Rest ) x 5Gorilla Swings ( 30sec Active – 30sec Rest ) x 5Rest for 3 minutes and then move onto the Abs Workout Below.www.6weeksixpack.com
Abs WorkoutWorkout InfoDuring the new 4 day protocol you will be working one abdominal area each day between day 1 and 3. Day 4 isa rest day for your abs.Below you can see the workout structure and area you will be working today and on the next page you can seethe actual exercises you need to perform and described in the workout structure below.Workout Structure Today you will be working the Upper Abs.You will do 3 exercises ( Use the EXLAB ( http://www.sixpackfactory.com/exlab ) ) if you don’t havethe tools to do all the exercises and swap it out with an lower ab exercises you can do at home )You will do each exercises to failure ( As many as you can ), rest 15 seconds and then move onto thenext exercises.Once you have completed all 3 exercises you can rest for 30 seconds and then repeat the full circuit 3to 4 times.Do a stretching routine for a cool down after your abs workout. Here is a great aditional CrunchFailure15 secDecline CrunchFailure15 secWeighted CrunchFailure15 secRest 30 seconds and repeat the full circuit 3 to 4 timeswww.6weeksixpack.com
Upper Ab Exerciseswww.6weeksixpack.com
Workout: Cycle 1 - Day 2CardioVideo of ng-jack-cardio-workout/IntroUsing 5 powerful Jumping Jack variations you have probably never seen before this workout is not just a lot offun but designed to help you burn a lot of calories and fat in a short period of time.Workout Info Today’s cardio workout is called ladders.You have 5 exercises and in this case 5 Jumping Jack variations.If you don’t know how to do these Jumping Jack variations please watch the video at the link above.Workout StructureWarm-up 5min cardio ( See video for a good warm-up you can do rkout-stretching-warm-up-routine/WorkoutYou have 5 exercises Do Exercises 1 for 10 seconds and then Rest for 10 secondsDo Exercise 2 for 20 seconds and then rest 20 secondsDo Exercise 3 for 30 seconds and then Rest for 30 secondsDo Exercise 4 for 20 seconds and then Rest for 20 secondsDo Exercise 5 for 10 seconds and then Rest for 10 secondsRepeat the full circuit at least 15 times.Rest for 3 minutes and then move onto the Abs Workout Below.www.6weeksixpack.com
Abs WorkoutWorkout InfoBelow you can see the workout structure and area you will be working today and on the next page you can seethe actual exercises you need to perform and described in the workout structure below.Workout Structure Today you will be working the Lower Abs.You will do 3 exercises ( Use the EXLAB ( http://www.sixpackfactory.com/exlab ) ) if you don’t havethe tools to do all the exercises and swap it out with an lower ab exercises you can do at home )You will do each exercises to failure ( As many as you can ), rest 15 seconds and then move onto thenext exercises.Once you have completed all 3 exercises you can rest for 30 seconds and then repeat the full circuit 3to 4 times.Do a stretching routine for a cool down after your abs workout. Here is a great verse Floor CrunchFailure15 secReverse Bench CrunchFailure15 secCycle CrunchFailure15 secRest 30 seconds and repeat the full circuit 3 to 4 timeswww.6weeksixpack.com
Lower Ab Exerciseswww.6weeksixpack.com
Workout: Cycle 1 - Day 3Weight trainingVideo of Workouthttp://www.youtube.com/watch?v SD4zQ-5A33oWorkout InfoIf you can I want to you to do a slow cardio session every morning. Then later in the day after at least havinghad 2 meals I want you to do the second workout which will be either a weight training workout like today or aHIIT cardio workout like tomorrow. If you can only do one workout then obviously to do the main one we willshow you each day and you push as hard as you can.Workout StructureWarm-up 5min cardio ( See video for a good warm-up you can do rkout-stretching-warm-up-routine/Weight Training Part 1 Double Arm Dumbbell Snatch ( 30sec Active – 30sec Rest ) x 5Renegade row Close Grip Push-up ( 30sec Active – 30sec Rest ) x 5Squat Press ( 30sec Active – 30sec Rest ) x 5Cardio 5min HIIT CardioWeight Training Part 2 Inch Worm Wide Push-up ( 30sec Active – 30sec Rest ) x 5Reverse Lunge Bicep Curl ( 30sec Active – 30sec Rest ) x 5Gorilla Swings ( 30sec Active – 30sec Rest ) x 5Rest for 3 minutes and then move onto the Abs Workout Below.www.6weeksixpack.com
Abs WorkoutWorkout InfoBelow you can see the workout structure and area you will be working today and on the next page you can seethe actual exercises you need to perform and described in the workout structure below.Workout Structure Today you will be working the Side Abs ( Oblique’s ).You will do 3 exercises ( Use the EXLAB ( http://www.sixpackfactory.com/exlab ) ) if you don’t havethe tools to do all the exercises and swap it out with an Side Abs exercise you can do at home )You will do each exercises to failure ( As many as you can ), rest 15 seconds and then move onto thenext exercises.Once you have completed all 3 exercises you can rest for 30 seconds and then repeat the full circuit 3to 4 times.Do a stretching routine for a cool down after your abs workout. Here is a great lique CrunchFailure15 secCross CrunchFailure15 secWeighted Side BendFailure15 secRest 30 seconds and repeat the full circuit 3 to 4 timeswww.6weeksixpack.com
Side Abs ( Oblique ) Exerciseswww.6weeksixpack.com
www.6weeksixpack.com
4 Day Structure - Cycle 2Below you can see the structure you will follow for the next 4 days during Cycle 2.Day 1Day 2Day 3Day 4WorkoutWeight Training AbsCardio AbsWeight Training AbsSlow CardioDietMeal Plan 1Meal Plan 1Meal Plan 1Meal Plan 3*You can find the diet and meal plan info in the Xtreme Diet manual that is part of the Plus Pack to be found atthis link: http://www.sixpackrehab.com/www.6weeksixpack.com
Workout: Cycle 2 - Day 1Weight trainingVideo of Workouthttp://www.youtube.com/watch?v SD4zQ-5A33oIntroWelcome to first workout of Cycle 1! Please make sure you have your doctor’s permission to start thischallenge. These workouts are advanced and they will push you to the limit.GOOD LUCK!!!!!!!Workout InfoIf you can I want to you to do a slow cardio session every morning. Then later in the day after at least havinghad 2 meals I want you to do the second workout which will be either a weight training workout like today or aHIIT cardio workout like tomorrow. If you can only do one workout then obviously to do the main one we willshow you each day and you push as hard as you can.Workout StructureWarm-up 5min cardio ( See video for a good warm-up you can do rkout-stretching-warm-up-routine/Weight Training Part 1 Double Arm Dumbbell Snatch ( 30sec Active – 30sec Rest ) x 5Renegade row Close Grip Push-up ( 30sec Active – 30sec Rest ) x 5Squat Press ( 30sec Active – 30sec Rest ) x 5Cardio 5min HIIT CardioWeight Training Part 2 Inch Worm Wide Push-up ( 30sec Active – 30sec Rest ) x 5Reverse Lunge Bicep Curl ( 30sec Active – 30sec Rest ) x 5Gorilla Swings ( 30sec Active – 30sec Rest ) x 5Rest for 3 minutes and then move onto the Abs Workout Below.www.6weeksixpack.com
Abs WorkoutWorkout InfoDuring the new 4 day protocol you will be working one abdominal area each day between day 1 and 3. Day 4 isa rest day for your abs.Below you can see the workout structure and area you will be working today and on the next page you can seethe actual exercises you need to perform and described in the workout structure below.Workout Structure Today you will be working the Upper Abs.You will do 3 exercises ( Use the EXLAB ( http://www.sixpackfactory.com/exlab ) ) if you don’t havethe tools to do all the exercises and swap it out with an lower ab exercises you can do at home )You will do each exercises to failure ( As many as you can ), rest 15 seconds and then move onto thenext exercises.Once you have completed all 3 exercises you can rest for 30 seconds and then repeat the full circuit 3to 4 times.Do a stretching routine for a cool down after your abs workout. Here is a great aditional CrunchFailure15 secDecline CrunchFailure15 secWeighted CrunchFailure15 secRest 30 seconds and repeat the full circuit 3 to 4 timeswww.6weeksixpack.com
Upper Ab Exerciseswww.6weeksixpack.com
Workout: Cycle 2 - Day 2CardioVideo of ng-jack-cardio-workout/IntroUsing 5 powerful Jumping Jack variations you have probably never seen before this workout is not just a lot offun but designed to help you burn a lot of calories and fat in a short period of time.Workout Info Today’s cardio workout is called ladders.You have 5 exercises and in this case 5 Jumping Jack variations.If you don’t know how to do these Jumping Jack variations please watch the video at the link above.Workout StructureWarm-up 5min cardio ( See video for a good warm-up you can do rkout-stretching-warm-up-routine/WorkoutYou have 5 exercises Do Exercises 1 for 10 seconds and then Rest for 10 secondsDo Exercise 2 for 20 seconds and then rest 20 secondsDo Exercise 3 for 30 seconds and then Rest for 30 secondsDo Exercise 4 for 20 seconds and then Rest for 20 secondsDo Exercise 5 for 10 seconds and then Rest for 10 secondsRepeat the full circuit at least 15 times.Rest for 3 minutes and then move onto the Abs Workout Below.www.6weeksixpack.com
Abs WorkoutWorkout InfoBelow you can see the workout structure and area you will be working today and on the next page you can seethe actual exercises you need to perform and described in the workout structure below.Workout Structure Today you will be working the Lower Abs.You will do 3 exercises ( Use the EXLAB ( http://www.sixpackfactory.com/exlab ) ) if you don’t havethe tools to do all the exercises and swap it out with an lower ab exercises you can do at home )You will do each exercises to failure ( As many as you can ), rest 15 seconds and then move onto thenext exercises.Once you have completed all 3 exercises you can rest for 30 seconds and then repeat the full circuit 3to 4 times.Do a stretching routine for a cool down after your abs workout. Here is a great verse Floor CrunchFailure15 secReverse Bench CrunchFailure15 secCycle CrunchFailure15 secRest 30 seconds and repeat the full circuit 3 to 4 timeswww.6weeksixpack.com
Lower Ab Exerciseswww.6weeksixpack.com
Workout: Cycle 2 - Day 3Weight trainingVideo of Workouthttp://www.youtube.com/watch?v SD4zQ-5A33oWorkout InfoIf you can I want to you to do a slow cardio session every morning. Then later in the day after at least havinghad 2 meals I want you to do the second workout which will be either a weight training workout like today or aHIIT cardio workout like tomorrow. If you can only do one workout then obviously to do the main one we willshow you each day and you push as hard as you can.Workout StructureWarm-up 5min cardio ( See video for a good warm-up you can do rkout-stretching-warm-up-routine/Weight Training Part 1 Double Arm Dumbbell Snatch ( 30sec Active – 30sec Rest ) x 5Renegade row Close Grip Push-up ( 30sec Active – 30sec Rest ) x 5Squat Press ( 30sec Active – 30sec Rest ) x 5Cardio 5min HIIT CardioWeight Training Part 2 Inch Worm Wide Push-up ( 30sec Active – 30sec Rest ) x 5Reverse Lunge Bicep Curl ( 30sec Active – 30sec Rest ) x 5Gorilla Swings ( 30sec Active – 30sec Rest ) x 5Rest for 3 minutes and then move onto the Abs Workout Below.www.6weeksixpack.com
Abs WorkoutWorkout InfoBelow you can see the workout structure and area you will be working today and on the next page you can seethe actual exercises you need to perform and described in the workout structure below.Workout Structure Today you will be working the Side Abs ( Oblique’s ).You will do 3 exercises ( Use the EXLAB ( http://www.sixpackfactory.com/exlab ) ) if you don’t havethe tools to do all the exercises and swap it out with an Side Abs exercise you can do at home )You will do each exercises to failure ( As many as you can ), rest 15 seconds and then move onto thenext exercises.Once you have completed all 3 exercises you can rest for 30 seconds and then repeat the full circuit 3to 4 times.Do a stretching routine for a cool down after your abs workout. Here is a great lique CrunchFailure15 secCross CrunchFailure15 secWeighted Side BendFailure15 secRest 30 seconds and repeat the full circuit 3 to 4 timeswww.6weeksixpack.com
Side Abs ( Oblique ) Exerciseswww.6weeksixpack.com
www.6weeksixpack.com
4 Day Structure - Cycle 3Below you can see the structure you will follow for the next 4 days during Cycle 3.Day 1Day 2Day 3Day 4WorkoutWeight Training AbsCardio AbsWeight Training AbsSlow CardioDietMeal Plan 1Meal Plan 1Meal Plan 1Meal Plan 3*You can find the diet and meal plan info in the Xtreme Diet manual that is part of the Plus Pack to be found atthis link: http://www.sixpackrehab.com/www.6weeksixpack.com
Workout: Cycle 3 - Day 1Weight trainingVideo of Workouthttp://www.youtube.com/watch?v 1FWHe2fYzRAIntroYou will start with a 5min warm-up. After that you will have 8 exercises to complete. You will do each exerciseas follow. Do 10 reps of the exercises, rest for 10 seconds and repeat that cycle 10 times. So for example youwill do the first exercise which is push-ups 10 times ( Reps ) then you rest for 10 seconds and then you doanother 10 reps of push-ups and rest 10 seconds again until you have done 10 sets. Then you rest 1 min andmove on to the next exercise. It is very important that you complete all 10 sets of each exercise and if youcan’t do the normal exercise anymore then move on to an easier version of it and continue e.g. if you can’t dopush-ups anymore then go onto your knees and continue.Workout InfoIf you can I want to you to do a slow cardio session every morning. Then later in the day after at least havinghad 2 meals I want you to do the second workout which will be either a weight training workout like today or aHIIT cardio workout like tomorrow. If you can only do one workout then obviously to do the main one we willshow you each day and you push as hard as you can.Workout StructureWarm-up 5min cardio ( See video for a good warm-up you can do rkout-stretching-warm-up-routine/Weight Training Push-ups 10 x 10 x 10Dumbbell Squat 10 x 10 x 10Bent Over Rows 10 x 10 x 10Ball Curls 10 x 10 x 10Shoulder Press 10 x 10 x 10Gorilla Swings ( side to side ) 10 x 10 x 10Double Dumbbell Bicep curl 10 x 10 x 10Bench/Chair Dips 10 x 10 x 10Rest for 3 minutes and then move onto the Abs Workout Below.www.6weeksixpack.com
Abs WorkoutWorkout InfoToday you will be doing your upper abs again but you will be using 3 new exercises.Workout Structure Today you will be working the Upper Abs.You will do 3 exercises ( Use the EXLAB ( http://www.sixpackfactory.com/exlab ) ) if you don’t havethe tools to do all the exercises and swap it out with an lower ab exercises you can do at home )You will do each exercises to failure ( As many as you can ), rest 15 seconds and then move onto thenext exercises.Once you have completed all 3 exercises you can rest for 30 seconds and then repeat the full circuit 3to 4 times.Do a stretching routine for a cool down after your abs workout. Here is a great ck CrunchFailure15 secButterfly CrunchFailure15 secBall CrunchFailure15 secRest 30 seconds and repeat the full circuit 3 to 4 timeswww.6weeksixpack.com
Upper Ab Exerciseswww.6weeksixpack.com
Workout: Cycle 3 - Day 2CardioVideo of Workouthttp://www.youtube.com/watch?v QkTbDmzUOukWorkout StructureWarm-up 5min cardio ( See video for a good warm-up you can do rkout-stretching-warm-up-routine/Weight TrainingDo all 5 exercises straight after each other and then rest 1min. Repeat full circuit 4 times in total. Dumbbell Swings ( 20sec Active – 10sec Rest ) x 2Lung Jumps ( 20sec Active – 10sec Rest ) x 2Line Jumps ( 20sec Active – 10sec Rest ) x 2Squat Jumps ( 20sec Active – 10sec Rest ) x 2High Knees ( 20sec Active – 10sec Rest ) x 2Rest 1minRepeat 4 timesRest for 3 minutes and then move onto the Abs Workout Below.www.6weeksixpack.com
Abs WorkoutWorkout InfoToday you will be doing your upper abs again but you will be using 3 new exercises.Workout Structure Today you will be working the Lower Abs.You will do 3 exercises ( Use the EXLAB ( http://www.sixpackfactory.com/exlab ) ) if you don’t havethe tools to do all the exercises and swap it out with an lower ab exercise you can do at home )You will do each exercises to failure ( As many as you can ), rest 15 seconds and then move onto thenext exercises.Once you have completed all 3 exercises you can rest for 30 seconds and then repeat the full circuit 3to 4 times.Do a stretching routine for a cool down after your abs workout. Here is a great raight Leg RaisesFailure15 secBicycleFailure15 secWeighted Knee UpsFailure15 secRest 30 seconds and repeat the full circuit 3 to 4 timeswww.6weeksixpack.com
Lower Ab Exerciseswww.6weeksixpack.com
Workout: Cycle 3 - Day 3Weight trainingVideo of Workouthttp://www.youtube.com/watch?v 1FWHe2fYzRAIntroYou will start with a 5min warm-up. After that you will have 8 exercises to complete. You will do each exerciseas follow. Do 10 reps of the exercises, rest for 10 seconds and repeat that cycle 10 times. So for example youwill do the first exercise which is push-ups 10 times ( Reps ) then you rest for 10 seconds and then you doanother 10 reps of push-ups and rest 10 seconds again until you have done 10 sets. Then you rest 1 min andmove on to the next exercise. It is very important that you complete all 10 sets of each exercise and if youcan’t do the normal exercise anymore then move on to an easier version of it and continue e.g. if you can’t dopush-ups anymore then go onto your knees and continue.Workout InfoIf you can I want to you to do a slow cardio session every morning. Then later in the day after at least havinghad 2 meals I want you to do the second workout which will be either a weight training workout like today or aHIIT cardio workout like tomorrow. If you can only do one workout then obviously to do the main one we willshow you each day and you push as hard as you can.Workout StructureWarm-up 5min cardio ( See video for a good warm-up you can do rkout-stretching-warm-up-routine/Weight Training Push-ups 10 x 10 x 10Dumbbell Squat 10 x 10 x 10Bent Over Rows 10 x 10 x 10Ball Curls 10 x 10 x 10Shoulder Press 10 x 10 x 10Gorilla Swings ( side to side ) 10 x 10 x 10Double Dumbbell Bicep curl 10 x 10 x 10Bench/Chair Dips 10 x 10 x 10Rest for 3 minutes and then move onto the Abs Workout Below.www.6weeksixpack.com
Abs WorkoutWorkout InfoToday you will be training your side abs using 3 new exercises.Workout Structure Today you will be working the Side Abs.You will do 3 exercises ( Use the EXLAB ( http://www.sixpackfactory.com/exlab ) ) if you don’t havethe tools to do all the exercises and swap it out with an side ab exercise you can do at home )You will do each exercises to failure ( As many as you can ), rest 15 seconds and then move onto thenext exercises.Once you have completed all 3 exercises you can rest for 30 seconds and then repeat the full circuit 3to 4 times.Do a stretching routine for a cool down after your abs workout. Here is a great ighted Russian TwistFailure15 secBench Oblique CrunchFailure15 secSplit Leg CrunchFailure15 secRest 30 seconds and repeat the full circuit 3 to 4 timeswww.6weeksixpack.com
Side Ab Exerciseswww.6weeksixpack.com
www.6weeksixpack.com
4 Day Structure - Cycle 4Below you can see the structure you will follow for the next 4 days during Cycle 4.Day 1Day 2Day 3Day 4WorkoutWeight Training AbsCardio AbsWeight Training AbsSlow CardioDietMeal Plan 1Meal Plan 1Meal Plan 1Meal Plan 3*You can find the diet and meal plan info in the Xtreme Diet manual that is part of the Plus Pack to be found atthis link: http://www.sixpackrehab.com/www.6weeksixpack.com
Workout: Cycle 4 - Day 1Weight trainingVideo of Workouthttp://www.youtube.com/watch?v 1FWHe2fYzRAIntroYou will start with a 5min warm-up. After that you will have 8 exercises to complete. You will do each exerciseas follow. Do 10 reps of the exercises, rest for 10 seconds and repeat that cycle 10 times. So for example youwill do the first exercise which is push-ups 10 times ( Reps ) then you rest for 10 seconds and then you doanother 10 reps of push-ups and rest 10 seconds again until you have done 10 sets. Then you rest 1 min andmove on to the next exercise. It is very important that you complete all 10 sets of each exercise and if youcan’t do the normal exercise anymore then move on to an easier version of it and continue e.g. if you can’t dopush-ups anymore then go onto your knees and continue.Workout InfoIf you can I want to you to do a slow cardio session every morning. Then later in the day after at least havinghad 2 meals I want you to do the second workout which will be either a weight training workout like today or aHIIT cardio workout like tomorrow. If you can only do one workout then obviously to do the main one we willshow you each day and you push as hard as you can.Workout StructureWarm-up 5min cardio ( See video for a good warm-up you can do rkout-stretching-warm-up-routine/Weight Training Push-ups 10 x 10 x 10Dumbbell Squat 10 x 10 x 10Bent Over Rows 10 x 10 x 10Ball Curls 10 x 10 x 10Shoulder Press 10 x 10 x 10Gorilla Swings ( side to side ) 10 x 10 x 10Double Dumbbell Bicep curl 10 x 10 x 10Bench/Chair Dips 10 x 10 x 10Rest for 3 minutes and then move onto the Abs Workout Below.www.6weeksixpack.com
Abs WorkoutWorkout InfoToday you will be doing your upper abs again but you will be using 3 new exercises.Workout Structure Today you will be working the Upper Abs.You will do 3 exercises ( Use the EXLAB ( http://www.sixpackfactory.com/exlab ) ) if you don’t havethe tools to do all the exercises and swap it out with an lower ab exercises you can do at home )You will do each exercises to failure ( As many as you can ), rest 15 seconds and then move onto thenext exercises.Once you have completed all 3 exercises you can rest for 30 seconds and then repeat the full circuit 3to 4 times.Do a stretching routine for a cool down after your abs workout. Here is a great ck CrunchFailure15 secButterfly CrunchFailure15 secBall CrunchFailure15 secRest 30 seconds and repeat the full circuit 3 to 4 timeswww.6weeksixpack.com
Upper Ab Exerciseswww.6weeksixpack.com
Workout: Cycle 4 - Day 2CardioVideo of Workouthttp://www.youtube.com/watch?v QkTbDmzUOukWorkout StructureWarm-up 5min cardio ( See video for a good warm-up you can do rkout-stretching-warm-up-routine/Weight TrainingDo all 5 exercises straight after each other and then rest 1min. Repeat full circuit 4 times in total. Dumbbell Swings ( 20sec Active – 10sec Rest ) x 2Lung Jumps ( 20sec Active – 10sec Rest ) x 2Line Jumps ( 20sec Active – 10sec Rest ) x 2Squat Jumps ( 20sec Active – 10sec Rest ) x 2High Knees ( 20sec Active – 10sec Rest ) x 2Rest 1minRepeat 4 timesRest for 3 minutes and then move onto the Abs Workout Below.www.6weeksixpack.com
Abs WorkoutWorkout InfoToday you will be doing your upper abs again but you will be using 3 new exercises.Workout Structure Today you will be working the Lower Abs.You will do 3 exercises ( Use the EXLAB ( http://www.sixpackfactory.com/exlab ) ) if you don’t havethe tools to do all the exercises and swap it out with an lower ab exercise you can do at home )You will do each exercises to failure ( As many as you can ), rest 15 seconds and then move onto thenext exercises.Once you have completed all 3 exercises you can rest for 30 seconds and then repeat the full circuit 3to 4 times.Do a stretching routine for a cool down after your abs workout. Here is a great raight Leg RaisesFailure15 secBicycleFailure15 secWeighted Knee UpsFailure15 secRest 30 seconds and repeat the full circuit 3 to 4 timeswww.6weeksixpack.com
Lower Ab Exerciseswww.6weeksixpack.com
Workout: Cycle 4 - Day 3Weight trainingVideo of Workouthttp://www.youtube.com/watch?v 1FWHe2fYzRAIntroYou will start with a 5min warm-up. After that you will have 8 exercises to complete. You will do each exerciseas follow. Do 10 reps of the exercises, rest for 10 seconds and repeat that cycle 10 times. So for example youwill do the first exercise which is push-ups 10 times ( Reps ) then you rest for 10 seconds and then you doanother 10 reps of push-ups and rest 10 seconds again until you have done 10 sets. Then you rest 1 min andmove on to the next exercise. It is very important that you complete all 10 sets of each exercise and if youcan’t do the normal exercise anymore then move on to an easier version of it and continue e.g. if you can’t dopush-ups anymore then go onto your knees and continue.Workout InfoIf you can I want to you to do a slow cardio session every morning. Then later in the day after at least havinghad 2 meals I want you to do the second workout which will be either a weight training workout like today or aHIIT cardio workout like tom
Abs Slow Cardio Diet Meal Plan 1 Meal Plan 1 Meal Plan 1 Meal Plan 3 *You can find the diet and meal plan info in the Xtreme Diet manual that is part of the Plus Pack to be found at . Rest for 3 minutes and then move onto the Abs Workout
