6 Pack workout guide
3rd Blog post
Ciao my friends, following up from my last post, I am going to give you a simple easy to follow 6 pack workout guide. It will consist of a stomach workout, cardiovascular workout and a muscle conditioning workout.
Stomach workout
First up is the Stomach workout. This will consist of 5 exercises that will be completed one after another (no rest) with 2 circuits. After you have completed the first circuit of 5 exercises rest 60 seconds then repeat the circuit again.
Sit-ups – 15-30 reps
Crunches – 30 reps
Reverse crunch – 20 reps
Bicycles – 30 reps
Leg raise – 20 reps
After we have completed the 2 circuits rest 60 seconds then we will finish with sit-ups. This will be completed once all the way through with no rest (focus on crunching your abs keeping a controlled movement, support your feet if you are not able to control a sit-up with good form). On the final rep as you are coming back down from the sit-up, hold your position halfway down and contract your stomach and hold for 10 seconds.
Sit-ups – 20 reps (On 20th rep hold your position halfway down, 10 seconds)
15 reps (On 15th rep hold your position halfway down, 10 seconds)
10 reps (On 10th rep hold your position halfway down, 10 seconds)
5 reps (On 5th rep hold your position halfway down, 10 seconds)
Max Reps (now finish with as many as possible)
Do this stomach workout 3 Times a week at a minimum.
Cardiovascular workout
Time to hit the treadmill, not! Come on why use a treadmill when you can do it outside! If you really want a six pack then do your cardio outside. The cardio workout I am going to give you is Sprint interval training (also known as HIIT, High Intensity Interval Training). For this work out you will be sprinting for a set amount of time then going into a jog for a set amount of time then back into the sprint then back into the jog until all intervals are completed (1-5 intervals)
Warm up – 5–10 minutes slow paced jog
Dynamic Stretches – Squats 10 reps, lunges 10 reps each side, calf raise 10 reps.
Static stretches – quadriceps stretch 10 seconds hold each side, toe reach hold for 10 seconds (hamstring stretch).
Re-warm – 2 Minutes slow paced jog
Interval 1 – 10 seconds Sprinting, followed by 50 seconds slow-medium paced jog.
Interval 2 – 15 seconds sprinting, followed by 45 seconds slow-medium paced jog.
Interval 3 – 20 seconds sprinting, followed by 40 seconds slow-medium paced jog.
Interval 4 – 15 seconds sprinting, followed by 45 seconds slow-medium paced jog.
Interval 5 – 10 seconds Sprinting, followed by 50 seconds slow-medium paced jog.
Cool down – Slow paced jog 5 minutes
Static stretches – Hamstring stretch hold for 15-30 seconds each side, quadriceps stretch hold for 15-30 seconds each side, Forward lunge hold for 15-30 seconds each side.
Aim to do this Interval workout 2-3 times a week. This is an intense workout so if you don’t exercise much and have never been jogging then I would suggest swapping this sprinting with jogging and the jogging with walking so you can get your body used to this type of training.
Muscle conditioning workout
This will be 10 minute non stop workout, working the full body. You will have to carry out a specific exercise for a set amount of time then move straight onto the next exercise for a set amount of time and so on until your 10 minutes of hell are over.
Stretch your full body before doing this workout.
Pre stretching – hold stretches for 10 seconds.
Press-ups for 1 minute
Tricep dips for 1 minute
Squats for 1 minute
Star jumps for 1 minute
Jogging on the spot for 1 minute
Press-ups for 1 minute
Tricep dips for 1 minute
Forward lunge for 1 minute
Jumping squats 1 minute
Wall squat hold; hold for 1 minute
Post stretching - Now stretch off, hold stretches for 15-30 seconds.
Do this conditioning workout 2 times a week.
That’s it you now have what you need to be well on your way towards getting your six pack, a healthier body and better looking physique, But remember your Diet is very important, with out a good diet your six pack will be hard to achieve.
The final thing to do is to give you is a workout diary example:
Monday – Stomach workout & Sprint interval workout
Tuesday – Muscle conditioning workout
Wednesday – Stomach workout
Thursday – Sprint interval workout
Friday – Stomach workout
Saturday – Muscle conditioning workout.
Sunday – REST
This is the way I would suggest doing these workouts, but you can set it out to fit into your schedule if needed.
Thanks for reading, hope you found my post useful, any problems just comment the post and ill be glad to help. J
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