Hi everybody and welcome back to the 2010 road to 6 pack abs workout challenge! Great news for you today! If you have trained hard over the past 9 weeks, done all the exercises 5 to 6 days a week and kept your diet clean then I want to reward you with an entire week off! You are going to need it as I need you to be 100% ready going into the final 3 weeks. Recovery is key to building muscle so over the next week, keep your diet clean but you can lay off the ab exercises. Once your recovery period is over, these are the exercises I want you to do starting next week.
12 Weeks to 6 Pack Abs Workout Challenge – Week 10 Exercises
Exercise 1: 3 Way Ab Wheel-Outs
2 Sets of 12 Reps
Exercise 2: BOSU Tuck Crunch
2 Sets of 20 Reps
Exercise 3: Hanging Knee Drops
2 Sets of 10 Drops on Each Leg
Exercise 4: Seated Around the Worlds
2 Sets of 10 to the Right and 10 to the Left
Exercise 5: Wall Plank Tucks
2 Sets of 10 to 12 Reps on Each Leg
Another 5 challenging ab exercises have been laid out for you. If you have tried them you can see they are not easy but they work. Keep the intensity up and try and take as few breaks as possible between exercises.
Well organized workout and nutritional programs are the key to achieving your ultimate body and getting that lean, athletic, muscular look. If you have been following this ab workout series, you are starting to see the benefits of such an organized program. Its time to take your training up to the next level and incorporate such a program into your workout routine but that incorporates your entire body. Having your workouts planned in advanced and having them include a lot of variety and changing it up is the best way to get into the best shape of your life. You won’t get bored of the same old workouts and you will be motivated to keep going from the results of what your body looks like as well as the increase in strength and overall health of your body!
For a free video demonstration of the exercises presented above, please follow the link: Ultimate Ab Workouts
For more information on the most effective workout training plan, packed with over 60 different fast and efficient workouts organized over several months in order to dramatically decrease your body fat percentage, significantly increase your lean muscle mass and get you that ripped, lean, muscular and athletic body with dramatic results achieved in just 90 days in the most efficient way possible, please follow the link: Ultimate Workout Program
Frank Marconi has been working out for over ten years and specializes in circuit training workouts and nutrition in order to help people achieve that ripped, athletic and muscular look.
6 Pack Ab Workout
by admin on March 10th, 2010 Tags: 2010, Ab Exercises, Ab Workout, Abs Exercises, Abs Workout, Building Muscle, Challenge, Crunch, Exercise 1, Exercise 3, Exercises, Final 3, Great News, Intensity, Leg Exercise, Next Level, Pack, Recovery Period, Road, Road Map, Week, Workout, Workout Challenge, Workout Exercises, Workout Programs, Workout Routine, Workouts
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Product Description
Compact design Crunch BoardAmazon.com Product Description
The compact Marcy SB-410 Crunch Board is a great choice for free weight workouts or doing crunches in tight spaces. It offers a seat pad that adjusts to flat and decline positions and oversized foam roller pads. It also provides a storage area underneath for your dumbbells. Other features include a comfortable 2-inch upholstery, large front and rear non-skid rubber stabilizers, and a durable 2-inch rectangular tube steel frame.
Marcy SB-410 Crunch Board
by admin on March 9th, 2010 Tags: Amazon, Board, Board Product, Compact Design, Crunch, Decline, Doing Crunches, Dumbbells, Foam Roller, Marcy, Product Description, Rectangular Tube, SB410, Seat Pad, Stabilizers, Steel Frame, Storage Area, Tight Spaces, Tube Steel, Upholstery, Workouts
Posted in AB Workout Equipment | 5 Comments »
Do you have what it takes to fight off those mid-section bulges? Are you tired holding onto those love handles at your waist area? Is it too much to see unwanted fat where they’re not supposed to be?
If your answer is a resounding yes, then it’s about time you read about some abs-concentrated work-out you can do everyday. These six pack abs workout not only guarantee fat burning but also muscle definition in order to see the folds in your middle portion. Here are some great workouts specifically for the abs:
Bike Crunches
This type of crunches is a great cardiovascular to start off your routine. It pumps up the blood and oxygen in your body, therefore promoting fat burning process to take place. It is very easy to do too.
Just raise your legs and bend your knees close to the chest. Move your legs as if you are riding a stationary bike. You can increase resistance by raising your rear end a little off the ground. Do this in about 16 counts at three sets each day. Increase repetitions and sets as your body adjusts to the routine.
Basic Crunches
This is your basic six pack abs workout that targets your upper and middle abs. It’s composed of small, short movements, but guarantees your desired results without straining your back.
All you have to do is raise head a little above the ground and place your hands across your chest. As you lift your head, try to exhale and contract the muscles around your middle area. To try and increase resistance, just do this exercise gradually and in stages. Lift your head a little further on the last stages and slowly and gently rest your head on the ground. This allows the muscles in your abs to work hard as well as ensure the safety of your head and your back. Do ten counts of three sets daily for beginners and increase as you go along.
Leg Raises
This abs workout targets the lower abdomen. By performing this exercise, you tighten any loose portions that are the usually hardest to workout.
This is kind of like a reverse crunch. With leg raises, you use your legs instead of your head to pull your body up. So position yourself in a flat surface with your head at rest and your hands either neatly on the side of your body or tucked under your rear end. Lift your legs up making sure that your butt is not touching the floor. Then slowly return to the original position. Do this in ten counts at three sets also.
Torso Twists
These are abs workouts that trims the obliques. It is very easy to do. Just twist your upper body so that you are facing the right side. Let your lower body remain in the center. Then do your basic crunch, only this time your body is twisted to the side. Repeat this facing the other direction. Perform this task for at least ten counts with three sets for each side.
Remember to get your cardiovascular workout as well as weight training along with these abs workout to achieve great results.
by admin on March 9th, 2010 Tags: Abs Workouts, Blood Oxygen, Bring, Desired Results, Faster, Fat Burning, Guarantees, Knees, Leg Workout, Legs, Lower Abdomen, Mid Section, Middle Portion, More, Muscle Definition, Muscles, Noticeable, Noticeable Results, Pack, Pumps, Rear End, Repetitions, Results, Six Pack Abs Workout, Stationary Bike, Waist Area, Workouts
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The first and foremost thing about a 6 pack abs workout is to motivate your self and to have the willpower and patience to do the workout. If between your hectic days schedule you have to give a little bit of effort if you want a beautiful body.
Getting your abs depends on the right choice of workouts. Some of the best workouts for getting six pack abs are crunches; stiff legged, dead lifts and so on.
The easiest way to burn your body fat is by speeding up your process of metabolism. You can do this by going for cardio exercises.
You can start with a low intensity cardio workout and you can gradually shift to an intense cardio workout.
The Swiss ball crunch is one of the workout routines you can follow. Lie with your hips lowered and your upper back resting on an exercise ball.
Put your fingers behind your head and crunch forward your chest towards your hips.
Barbell workouts can also be adopted as a six pack abs workout routine. You have to kneel forward with your shoulders directly over a bar loaded with a 2 kg plate.
Make sure you have a little arc in your elbow and roll forward the bar until your trunk is 2 inches off the floor. Then you should go back to your starting position.
You can even go for a Sicilian crunch. Lie down on the floor with a towel rolled up under your back, your feet should be under heavy dumbbells and a heavy weight should be on your chest. Now you should try and raise the upper part of your body.
Now it will take time for you to get your required results. But these are the best workouts for getting six pack abs so you should not be disheartened.
Just keep to it and you will achieve your goal.
If you want to learn about the best 6 pack ab workout, i highly recommend Mike Geary The Truth about abs program. Check out my in depth truth about abs review and learn how to lose your stomach fat fast and build 6 pack abs.
6 Pack Ab Workout
by admin on March 8th, 2010 Tags: Ab Workout, Barbell, Beautiful Body, Body Fat, Cardio Exercises, Cardio Workout, Crunch, Dumbbells, Heavy Weight, Hectic Days, How To Lose Your Stomach, Pack, Right Choice, Routines, Six Pack Abs, Six Pack Abs Workout, Stiff Legged Dead Lifts, Swiss Ball, Willpower, Workout, Workout Routine, Workout Routines, Workouts
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Product Description
Recognized by the National Sports Academy as The only truly effective abdominal trainer rocker.As Seen On TV. The AB Trainer is a budget-minded version of the many popular abdominal workout machines. Complete head and neck support allows safe abdominal isolation. Contoured head, neck and arm pads are made of wear-resistant vinyl, for comfort durability and easy maintenance.Isolate hard to train abdominals with patented rocking action.Helps eliminate neck and back strain during workouts.Puts body in a natural position to effectively work upper and lower abs at once.Work off pounds and inches in just minutes a day.Weight: 10 lbs
The Ab Trainer Rocker
by admin on March 7th, 2010 Tags: Abdominal Workout Machines, Abdominals, Arm Pads, Back Strain, Budget, Durability, Isolation, Lower Abs, National Academy, National Sports Academy, Natural Position, Product Description, Resistant Vinyl, Rocker, Seen On Tv, Trainer, Workouts
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Get 6 Pack Abs In 45 Days : Using Today’s 6 Pack Abs Workouts…
Their are tons of promises out their and some work and some don’t. But at the end of the day a fat burning routine needs a good host and a better plan. So here’s the right to getting 6 pack abs in 45 days, and as long as you do your part these five 6 pack abs workout tips will have you sporting a shredded physique in no time…
6 Pack Abs Workouts Tip #1- The secret to getting lean around the midsection is not doing a million crunches daily. It’s about boosting your metabolism and keeping it up their for as long as possible. If you do abs every day you might over train which produces cortisol but the most important factor is your body will get used to the workout and your metabolism will start to fall. when your metabolism falls, your caloric intake starts to equate the amount of calories burned daily which means no fat loss. 6 Pack Abs In 45 Days Tip #2- Every good 6 pack workouts routine keeps variety, because in every diet you’ll have sticking points. You see these workouts all over the place are using one method, and they may or may not work, but I guarantee you’ll run into a plateau, which will indirectly halt your progress. So keep variety. use body weight, HITT, and Cardio routines with the intention of being more electric than before. 6 Pack Abs In 45 Days Tip #3- Your diet is probably more important then the routine. Stay away from processed foods. Nowadays if you want results you have to keep your body guessing daily. So use a split diet. these are diets that are promoted heavily by people like P90 and Tae bo. Why? Because they work. Go from a low carb diet to a high carb diet every 5 days. Make M-F your low carb days and the weekend your carb days. Remember Fat are needed to manage you T-levels. So keep them moderate. 6 Pack Abs Workouts Tip #4- You must eat. It seems like all dieters believe they have to eat like a bird to get ripped and that’s not the case. I can eat as high as 4,000 calories when dieting. Understand that when you eat very little your body has no energy for food. So it will use the muscle you have as a source of energy. Resulting into muscle lost, testosterone lost, and very poor results. 6 Pack Abs In 45 Days Tip #5- Get rest. Your body needs to recover. So let it, this will happen want you figure out your fitness level and see how your body takes on a specific workload.
Would You Like To Know How I Do It?
Grab My Free Report On The: Truth About Abs
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6 Pack Ab Workout
by admin on March 3rd, 2010 Tags: 6 Pack Abs Workouts, Abs Workout, Boosting Your Metabolism, Caloric Intake, Cardio, Cortisol, Crunches, days, Dieters, Getting 6 Pack Abs, High Carb Diet, Hitt, Low Carb Diet, Midsection, P90, Pack, Physique, Plateau, Processed Foods, Sticking Points, Tae Bo, Today's, Using, Workout Tips, Workouts
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Product Description
Your best body is waiting for you! No matter your size or shape, these easy to follow routines will transform you core, perfect your posture and reshape your body.
The Get Sexy! Routines were created by America’s Fitness Coach, Michael Carson. Michael has created workouts for Carmen Electra, Kathy Smith and Exercise TV. Michael’s years of experience and dedication to fitness & health now brings you Get Sexy! The Woman’s Ultimate Workout.
In ‘Sexy Seven’ Michael Carson teaches you the foundation movements for the Get Sexy! Workout series, then leads you through a choreographed routine combining the moves into a total body experience. You will see results even before advancing to the Get Sexy! Extended Cardio Super Sculpt which trims, tones and tightens all the spots that make you sexy!
These fun, Get Sexy! routines are the perfect length to fit into any busy schedule! You now have time to Get Fit, Get Toned & Stay Sexy!
Weighted-ball exercises designed to burn calories as they tighten your abdominals. The ball helps boost the fat-burning intensity while targeting your core muscles. You get a variety of powerful, squat-based moves (often using kettlebell-style acceleration/deceleration). Theyre all full range-of-motion in every direction laterally, diagonally and vertically. The introductory workout is pure toning; it carefully teaches the techniques for Michaels sexy seven exercises. The next two workouts integrate those exercises into blended aero/tone sequences. Michael is a friendly, solid instructor with a boyish charm. Requires a 2 to 3 lb. handheld heavy ball or medicine ball. ©2009.
Get Sexy! Learn, Firm & Tone with Michael Carson
by admin on March 1st, 2010 Tags: Abdominals, Amp Tone, Body Experience, Boyish Charm, Busy Schedule, Carmen Electra, Carson, Deceleration, Firm, Fitness Coach, Fitness Health, Foundation Movements, Kathy Smith, Learn, Medicine Ball, Michael, Michael Carson, Michaels, Posture, Range Of Motion, Sexy, Tone, Tone Sequences, Trims, Workout, Workouts
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Product Description
You don’t need to be a fighter or step into an octagon to take advantage of the MMA workout philosophy. Drawing on moves from muay thai, jiu jitsu, boxing, wrestling, and karate, The MMA Body includes 2 workouts: a Championship and an Undercard.
The Championship Workout is a great full body workout with 5 rounds of cardio and strength training.
The Undercard is a concentrated strength-training workout of just 3 rounds.
Easy-to-follow instructions, a challenging workout that does not require special equipment, and a high energy soundtrack will keep you on track and motivated. Burn fat and increase endurance while developing 6 pack abs, building your chest and back muscles, and defining your triceps, biceps, legs, and glutes.
The MMA Body Workout DVD
by admin on February 27th, 2010 Tags: 3 Rounds, Advantage, Back Muscles, Biceps, Body, Cardio, Drawing, Endurance, Full Body Workout, High Energy, Karate, Legs, Mma Workout, Muay Thai, Octagon, Philosophy, Product Description, Strength Training, Workout, Workouts, Wrestling
Posted in AB Workout DVD | 5 Comments »
