My 16 Week Journey to Six Pack Abs
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HOW TO GET SIX PACK ABS IN
16 WEEKS OR LESS


Feb 26, Week 2 - M, W, F



Feb 26, Week One - M, W, F
Workout Routine:

For the first couple weeks, I will be focusing on bodyweight training.  You will notice that I superset between upper body and lower body.  This will allow me to get a lot of sets done in a shorter time.  I am a big fan of supersets to keep the intensity high and short.  

You can follow this program the way it is laid out. You may have to re-adjust the reps according to your fitness level.  Try to do this exercise 3 times this week in  nonconsecutive days.  

All exercises are done in supersets. For example, Dive Bomber Pushup are supersetted with Squat Jump. Do NOT rest within the superset (between pushups and squat jump), but rest 1 minute after squats before repeating the superset.

RESISTANCE TRAINING

A1: Dive Bomber Pushup
A2: Jump Squat

B1:  Chin up or pull up
B2:  Alternating Split Squat Jump

C1: Double Crunch
C2: Single Leg Plank Pose

INTERVAL TRAINING TIPS

If you want to maximize your results even more, I suggest that you also incorporate
my 16 week interval training with your exercise routine.   The article can be found here:
http://www.iwantsixpackabs.com/my_video_tips/interval_training.html

For example:
Monday: Resistance Training (from the fitness video journal)
Tuesday: Interval Training:  Cardio
Wednesday: Resistance Training (from the fitness video journal)
Thursday: Interval Training:  Cardio
Friday: Resistance Training (from the fitness video journal)
Saturday: Interval Training:  Cardio
Sunday: Rest

EATING TIPS

Make sure to keep following my simple eating tips:
http://www.iwantsixpackabs.com/articles/eating.html

Basic Rules:
Rule #1: Eat smaller meals throughout day. 
Rule#2: Consume enough high quality protein every day. 
Rule#3: Consume 25-35 grams of fiber each day
Rule#4: Avoid refined sugars and refined grains.
Rule#5:  Consume an adequate amount of fat.
Rule#6:  Keep yourself hydrated all day.


RESISTANCE TRAINING ROUTINE
 

Exercise
Dive Bomber Pushup
1) Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2) Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor.
3) Start position: Extend the elbows and raise the body off the floor.
4) Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor starting with the head first and follow with the shoulders and waist. It should look like you are diving down towards the ground.
5) Return to the start position by extending at the elbows and pushing the body up.
6) Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.


Trainer's comments:
A1

Sets Reps Weight/
Resistance
1 20  BW 
2 20  BW 
3 20  BW 
Squat Jump
1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2) Arms should be in the ?eady position with elbows flexed at approximately 90°.
3) Lower body where thighs are parallel to ground.
4) Explode vertically and drive arms up.
5) Land on both feet and repeat.
Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.


Trainer's comments:
A2

Sets Reps Weight/
Resistance
1 15-20  BW 
2 15-20  BW 
3 15-20  BW 
Chinup
1) Position hands shoulder width to slightly narrower than shoulder width apart with underhand grip (palms facing towards body).
2) Start position: Hang with arms fully extended and elbows forward. Feet may be crossed with knees bent.
3) Pull body up until bar is below chin level.
4) Return to start position.
5) Remember to keep the movement controlled with the body stable to minimize momentum and body sway. If the bar is too high, it is advisable to use a step to ensure proper hand placement as well as safety.


Trainer's comments:
B1
NOTE:  If you can do a few pulups, I suggest that you watch this video:  Pullup Tips
Sets Reps Weight/
Resistance
1 15-20  BW 
2 15-20  BW 
3 15-20  BW 
Alternating Split Squat Jump
1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot.
2) Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on waist.
3) Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically.
4) Switch feet in the air so that the back foot lands forward and vice versa.
5) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics.


Trainer's comments:
B2

Sets Reps Weight/
Resistance
1 15 each side  BW 
2 15 each side  BW 
3 15 each side  BW 
Double Crunch
1. Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Start position: Hands behind head and knees bent at 90 degrees.
3. Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, also bring knees towards chest.
4. Return to start position.
5. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.


Trainer's comments:
C1

Sets Reps Weight/
Resistance
1 30  BW 
2 30  BW 
3 30  BW 
Single Leg Plank Pose
1. Start by forming a straight plank with your forearms and feet as the contact points on the ground.
2. Once the plank is formed raise one foot off the ground and hold this position for the desired time.
3. Once the time has been met return your foot to the ground and repeat with the other leg.

Trainer's comments:
C2

Sets Reps Weight/
Resistance
1 45 sec  BW 
2 45 sec  BW 
3 45 sec  BW 

NOTE:  If you can do a few pulups, I suggest that you
watch this video:  Pullup Tips


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