Back to Back Back Attack Workout

December 30, 2009 by admin
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Hi everyone and welcome to the back to back back attack workout! This workout is comprised of 4 exercises done in a super set format. The workout is extremely challenging and is geared toward helping you build, strengthen and define all your back muscles.

There are two parts to this workout and each part is completed in a super set format. This mean that in part 1, there are two exercises that you will perform one after the other. You will then take a 1 minute break and repeat the two exercises. In order to complete part 1, you must finish 4 super sets of the two exercises specified in part 1. Part two of this back attack workout is the same format as part 1 except that there are two different exercises.

Below are the exercises for this workout. Be sure to check out the video above if you are unsure or unfamiliar on how to perform these exercises.

Part 1 – Perform 4 Sets of the 2 Exercise Combo Taking Only 1 Minute Rest Between Sets

Exercise 1: Twisting Pull Up

As Many Reps As You Can to Failure

Exercise 2: Physioball Pull Over Crunch

12 Reps

Part 2 – Perform 4 Sets of the 2 Exercise Combo Taking Only 1 Minute Rest Between Sets

Exercise 1: Thumbs Up Pushups

As Many Reps As You Can to Failure

Exercise 2: Dumbbell or Kettle Bell Side Lunge Row

12 Reps to Each Side of Your Body

Twisting pull ups and thumbs up push up are definitely the most challenging exercises in this work out (especially the thumbs up pushups!). Focus yourself on each rep to get maximum contraction of your muscles and to try and perform negatives on the way down.

This is an excellent back workout that can be done quickly and efficiently in the gym or at home and I encourage you to try it and implement it into your workout over the coming 3 to 4 weeks. Once this period is over you are going to want to switch up your back routine and focus on some other exercises. Its important to switch up your workout routines frequently but don’t think that you can never do this workout again. On the contrary, you are going to want to keep and use it a few weeks down the track as it will once again add a new variety to your workout.

Don’t limit yourself to adding variety strictly to your back workout. For maximum body development, you are going to want to continually add variety to all your workouts. For this reason, I suggest you make a plan of what you wish to achieve over a few weeks or few months and mark down your fitness goals. From there you can then find yourself a workout and nutritional program geared towards your goals.

Every few weeks, your workouts should vary in rep tempo and rep counts as well as they should move in and out of non circuit training back into circuit training mode. This will then maximize your lean muscle gains and strength gains and insure you are burning as much fat as possible in order for you to develop a lean, muscular and ripped physique.

For information on a step by step 90 day workout and nutritional program used by professional athletes and celebrities, specifically designed to help you burn fat, build muscle and get you that lean, ripped, athletic look and get you into the best shape of your life, please follow the link: Ultimate 90 Day Workout & Nutritional Program

This step by step 90 day workout and nutritional program was developed by one of the world’s top pro athlete and celebrity personal trainers and are the exact workouts he has been putting his top professional athletes and celebrity clients through.

This program is the ultimate combination of athleticism and aesthetics. The system is designed to produce significant results after just 90 days and after those 90 days are complete, it is designed to be used thereafter and stay with you during your entire workout career!

This program is packed with over 60 workouts and is extremely versatile with its extensive variations on workout rep tempo, rep counts, and moving in and out of circuit training and non circuit training phases. It keeps your muscles guessing witch is key to muscle development, strength gains, fat loss and achieving a ripped, leaned healthy physique. Please follow the link if you are ready to get into the best shape of your life: Ultimate 90 Day Workout & Nutritional Program

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Lose Your Love Handles – Oblique Shredder Workout

December 30, 2009 by admin
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Hi everyone and welcome to the ultimate circuit training workout for your obliques geared to blast those love handles and get you ripped, lean and cut in 2010! This oblique workout is fairly challenging but is guaranteed to get you the results you deserve if you put the time and effort in. As mentioned above, its a circuit training workout, comprised of 4 exercises. You are going to want to complete the 4 exercise circuit 3 to 5 times to complete the workout. Remember to take as few breaks as possible between exercises and ideally aim to complete each circuit without rest. Also be sure to control each rep that you do and avoid using momentum. You want to constantly keep tension on your oblique and abdominal region during each rep.

Below are the exercises to complete a circuit of the oblique shredder workout. Don’t forget to check out the video above if you are unfamiliar or unsure on how to perform these exercises.

Exercise 1: Hanging Corkscrews

8 Reps to Each Side of Your Body

Exercise 2: Physioball Tuck Circles

8 Reps Clockwise & 8 Reps Counter Clockwise

Exercise 3: Tubing Oblique Crunch

15 Reps on Each Side of Your Body

Exercise 4: Med Ball Carry Crunch

20 Reps to Each Side of Your Body

Obliques and abdonminals are the type of muscles that you can workout everyday so try and get this workout in as many times as you can for a 3 to 4 week period. After that, you are going to want to perform some different exercises for your obliques as your body by then will have adapted to this one. This doesn’t mean you can’t use this workout in the future so I encourage you to keep it as you can use it within a few weeks after you have focused on a different oblique workout routine for 3 to 4 weeks.

Continually switching it up and doing variations on workout rep counts, rep tempo and moving in and out of circuit training and non circuit training phases is the key to maximizing your muscle development, strength gains, fat loss and building a ripped, lean and healthy body. In order to make sure you are doing all of this, you need a game plan and more specifically a workout and nutritional program designed with all these elements and spread over several months. Not only will your workouts remain fun and challenging, your results will be far better as well!

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Dwight Howard Explosive Shoulder Workout

December 30, 2009 by admin
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Hi everyone and welcome to this shoulder workout that is guaranteed to blast them into the new decade! Getting bigger, stronger more defined shoulders is an art as they are comprised of three major area: front deltoid, middle deltoid and read deltoid. In order to build them and get them stronger, you need to ensure that your shoulder workouts are incorporating exercises that hit all these areas. This is just the workout to get at all those areas.

This workout is comprised of 5 shoulder exercises and 3 sets are to be completed for each exercise. This is not a circuit training workout so you are going to want to complete all the sets in each exercise before moving on. You are also going to want to take 45 to 60 second breaks between sets.

Below are the exercises for the this shoulder blast workout. Be sure to check out the video above if you are unfamiliar or unsure on how to perform these exercises.

Exercise 1: Wall Handstand Push Ups

3 Sets to Failure – Remember to engage your core for balance and you can walk up the wall a bit to self spot yourself.

Exercise 2: Dumbbell Extension & Rotation Side Laterals

3 Sets & 10 to 12 Reps per Set

Exercise 3: Dumbbell Front Raise Rows

3 Sets & 10 to 12 Reps per Set

Exercise 4: Physioball Rolling Dumbbell Presses

3 Sets & 10 Reps per Set

Exercise 5: Reverse Tubing “X” Pull Downs

3 Sets & 10 Reps per Set

As this is not a circuit training workout, you can get the weights up a bit because you have some rest in between sets. Challenge yourself and keep the rest time between sets to 45 to 60 seconds.

In order to build a strong, muscular, ripped and athletic body, you need to incorporate workouts such as the shoulder workout above and circuit training workouts such as I have presented in other articles. Moving in and out of the circuit training and non circuit training phases takes planning so prior to jumping into your next workout, plan out what you wish to achieve over the coming weeks and months in regards to your body’s physical development. Once you know what your goals are, find yourself and appropriate workout and nutritional plan that coincide with those goals and then head off to the gym for that next workout!

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Build Bigger Triceps in Three Weeks

December 30, 2009 by admin
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Hi everyone and welcome to the bigger triceps in three weeks workout! If you want to blast your triceps in the new decade to come then you are in the right place. This workout is fast and effective and uses unique exercises for triceps that you probably haven’t used before so lets get right into it!

This is a two part workout and is somewhat of a circuit training workout but not really so let me explain. The first part of this workout is comprised of three exercises and is like circuit training except that you are going to take a 30 to 60 second break between sets. Therefore, if you are a beginner take a 60 second rest and if you are more advanced take less and less rest time between sets. The second part of this workout is comprised of one exercise with rest intervals similar to part one of this workout, in the 30 to 60 second range.

When performing each rep of each set remember to keep good form and focus on slowing the weight when you are bringing back to the starting position. This is called holding the negative and is very important when trying to build, strengthen and define your triceps. You will probably feel your triceps shaking and feel the burn if you are doing it right and if the next day after the workout, your triceps are extremely sore, you know you’ve done the exercise correctly and hit the nail on the head.

Below are the exercise for this three week tricep blast. Perform 3 circuits of part 1 of this workout and perform 1 circuit of 3 sets of part 2 of this workout. Do this workout 2 to 3 times per week and make sure that when you do this workout, that your muscles aren’t sore from the previous workout. If they are, its an indication that your triceps need more rest.

Below are the exercises for this tricep blast workout. Be sure to check out the video above if you are unfamiliar or unsure on how to perform these exercises.

Part 1: 3 Circuits with 30 to 60 Seconds Rest Between Exercises

Exercise 1: Lying on the Floor Kettle Bell Extensions

12 Reps and Hold the Negative on the Way Down

Exercise 2: Tricep Push Up

12 to 15 Reps and Hold the Negative on the Way Down

Exercise 3: Physioball Dumbbell Kick Back

10 to 12 Reps and Hold & Squeeze for 2 to 3 Seconds at the Top and Hold the Negative on the Way Down

Part 2: 1 Circuit of 3 Sets with 30 to 60 Seconds Rest Between Exercises

Exercise 1: Tubing Reverse Tricep Curl

10 to 12 Reps

As you can see, this is a well planned workout that hits all areas of the tricep in very different and unique ways. There are a lot of sets and reps so you’re triceps get an excellent pump. This type of training is the most effective way to build muscle on your triceps, strip the fat and increase muscle definition. As mentioned before, you are going to want to use this workout for the next three weeks but then you are going to want to switch it up as your muscles are going to adapt to the workout and they will become less and less effective as time goes on.

Changing up your workouts every 3 to 4 weeks is the most effective way to build muscle, burn fat, get strong and build a lean, ripped, muscular body. Therefore you are going to want to follow a workout plan that is spanned out over several weeks or even months and that is geared toward your goals.

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Bicep Blast Circuit Training Workout

December 29, 2009 by admin
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The next time you are working out your biceps, focus on the quality of each repetition rather than on how many sets you do. Ultimate bicep development is not achieved by doing 101 sets but rather by doing the right exercises the right way.

Try the workout below the next time you are working out your biceps. This is a circuit training workout and therefore you want to perform one exercise and then immediately move on to the next exercise without a break. Once you have completed the circuit, try and repeat the circuit again. Continue to repeat the circuit until you can only manage 1 to 5 repetitions per exercise. Ideally, you want to get about 6 to 12 repetitions per exercise. If you can do three circuits in a row in this range than you should increase the weight. If you can’t do more than one circuit in this range, then you should decrease the weight.

Below are the exercises for the bicep blast circuit training workout. Be sure to check out the video above if you are unsure or unfamiliar on how to perform these exercises.

1. Barbell Curl

Begin by loading an Olympic Bar with a weight you are comfortable with to perform up to 15 repetitions. Holding the bar in the bottom position, curl the bar up to the top position. This should take you 2 to 3 seconds. Hold at the top for a moment and then perform a negative and slowly take the bar down, taking 5 to 6 seconds to do so and concentrating on keeping constant tension on your biceps. Repeat until you reach 12 repetitions or failure and immediately move on to the next exercise.

2. Chin Ups

Position your hands on the chin up bar and once you are ready, pull yourself up from the bottom position up until your biceps are 90 degrees to your forearms. Hold for a moment and then perform a negative by slowly letting yourself move back to the bottom position, taking 4 to 6 seconds to do so. Repeat until you reach 12 repetitions or failure and immediately move on to the next exercise.

3. Tubbing Curls

Using some plastic rubber flexible tubing with handles, perform 30 to 40 repetitions of curls. Make sure each rep is controlled. Focus on properly flexing the bicep and focus on trying to get as much of a pump as you can and pushing as much blood as you can into that muscle.

4. Dead Arm Curl

Place a dumbbell in each hand and lean forward as if you were bending over with your knees bent, back solid and arched and your chin up. Slowly lower the dumbbells to the bottom position. Hold for a moment and curl the dumbbells up to your chin. Hold for a moment and perform a negative by slowly lowering the dumbbells down to the bottom position taking 3 to 5 seconds to do so. Repeat until you reach 12 repetitions or failure and immediately move on to the next exercise.

As you can see, we have used a wide variety of exercises to stimulate the biceps. The advantage to using a lot of variety is that you are able to hit many different strength curves. Take the barbell curl for example. The bottom and top positions of the curl are easy to hold while the middle of the curl provides the most challenge. The bottom position of the chin up and tubbing curls are easy to hold, but as you pull yourself up and as you perform the curl, it becomes more and more difficult. Finally, the dead arm curl is easy to hold in the bottom position, however as you curl the dumbbells up to the top position, the exercise gets harder and harder. As you can see, the variety is provided in the different kinds of resistances achieved within the various exercises.

So we understand now how the biceps are properly stimulated but another important aspect of this workout is the circuit training it provides.Workouts like the Bicep Blast Workout mentioned above are circuit training workouts. Circuit training workouts are the best way to build muscular endurance and muscle strength and are the most important workout programs to follow and perform if you wish to get a ripped, strong and powerful athletic body. Its also very important to vary your circuit training workouts as your body adapts very quickly. For maximum results, you want to make sure your body is always in a state of shock and therefore you want to ensure that you continually change up your circuit training workouts so your body never gets a chance to adapt. For information on a 90 day step by step circuit training workout and nutritional program filled with over 60 circuit training workouts and nutritional information designed to get you ripped, burn fat and build muscle, click on the previous blue text.

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Extreme Weightless Circuit Training Leg Workout

December 29, 2009 by admin
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Hi everyone and welcome to the extreme weightless circuit training leg workout that can be done literally anywhere! I know a lot of you out there think that the only way to build muscle and strength in your legs is by doing lifts with hundred of pounds but after you try this workout, let me know if you changed your mind.

The truth is you really don’t need a lot, if any weight, to do an effective leg workout. All you need is the right exercises and you can build legs that look and are in dramatically better shape than any number of squats will do for you. Best of all, you can do this workout almost anywhere, even at home, and its a lot safer for you as you are not putting hundreds of pounds on your back!

This is a circuit training workout and there are 4 exercises per circuit with a moderate to high rep number per exercise. Depending on your physical ability, you are going to want to perform the circuit 3 to 5 times per workout. As this is circuit training, remember you are going to want to try and take as little rest as possible between exercises and between circuits. Concentrate on breathing properly on each rep and sticking to good form. Focus on telling yourself you can do it in times of fatigue.

Below are the exercises for the extreme weightless circuit training leg workout. Be sure to check out the video above if you are unfamiliar or unsure on how to perform these exercises.

Extreme Weightless Circuit Training Leg Workout – Perform 3 to 5 Circuits per Workout

Exercise 1: 3 Way Lunge

5 Three Way Lunges per Leg

Exercise 2: 1 Leg Twister Squats

12 Reps on Each Leg

Exercise 3: 1 Leg Physioball Circle Curls

6 Reps Clockwise & 6 Reps Counter Clockwise per Leg

Exercise 4: Mini Box Squat Jump

10 Reps

After the first circuit your legs are going to start to feel tired, but keep it going and you will see what type of a workout it is if you complete 5 circuits. This leg workout not only works your leg muscles but also requires a lot of balance and therefore working on your balance is another benefit to this workout, witch in the end, helps you be that more athletic.

Doing this type of training and moving from one exercise to another is the best way to burn fat, build muscle and get ripped. These types of workout, over a few months can drastically change your body and get you that ripped athletic physique that graces 90% of the fitness magazines published these days.

If you want to achieve a ripped, muscular body, you need to first plan out how to do it. The essentials are a workout and nutrition plan. Workouts similar to the one presented above are great if you are trying to get that athletes body but you need variety. You need variation on tempo, rep counts, and perform and go through circuit training and non circuit training phases in order to keep your muscles guessing and never letting them adapt to your works and thus continually progressing your transformation towards that lean, athletic and ripped look.

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Ultimate Super Set Workout For Chest

December 29, 2009 by admin
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Hi everyone and welcome to the ultimate chest super set workout! This is a challenging chest workout that will not only build strength in your chest but will work you hard with lots of sets and reps to build your muscular endurance and help you burn fat so you can move further towards that lean, ripped athletic look.

This workout is made up of three super sets. Each super set has 2 exercises to be performed per set and 3 sets must be completed in order to move on to the next super set. The key to this workout is to move from exercise to exercise, set to set and super set to super set, taking as few breaks as possible in between.

The first super set is a combination of 2 exercises designed to stretch the chest. Three sets of the 2 exercise combo are required to be completed. The second super set is a combination of 2 exercises designed to contract the chest. Again, 3 sets of the 2 exercise combo are required to be completed. Finally, the third super set is comprised of 2 compound movement exercises, using the triceps and shoulders to aid the pre exhausted chest muscles. Three sets of the 2 exercise combo are required to then complete this workout.

Below are the exercises for the ultimate super set workout for chest. Be sure to check out the video above if you are unsure or unfamiliar on how to perform these exercises.

Super Set 1 – Chest Stretching Exercises – 3 Sets

Exercise 1: Bodyweight Jump Stretch Band Flys – 10 Reps

Exercise 2: Chin to Chest Dips – 10 Reps

Super Set 2 – Chest Contraction Exercises – 3 Sets

Exercise 1: One Arm 90 Degree Rotation Tubing Pull – 10 to 12 Reps per Arm

Exercise 2: Flat Bench Pull Over – 10 to 12 Reps

Super Set 3 – Chest Shoulder & Tricep Compound Movement Exercises

Exercise 1: Medicine Ball Rolling Push Ups – 20 Reps

Exercise 2: Incline Dumbbell Press – 12 to 15 Reps

As you can see, the exercises stimulate all parts of the chest in three very different ways. The reps are moderate to high combined with the requirement of moving from one exercise to another turns this workout not only into a weight workout but a cardio workout as well. Focus on your breathing and on keeping good form on each rep. Push yourself by telling yourself you can do it in times of fatigue.

These high set, high rep workouts are the most effective workouts if you want to build a ripped, lean, muscular body. The combination of weight training and cardio aspect (very little rest) gets your body into great shape so if you are after a lean, athletic body, similar to what graces 90% of the exercises magazines as of late, these are the type of workouts you want to be doing.

If you want to get more out of your workouts and achieve that lean, athletic body, make sure you have a game plan and have a workout and nutritional plan to follow. The best results are achieved by adding a lot of variety to your workouts. Doing the same old workout is not only boring but leads to diminished results as your body adapts to a particular workout and therefore your strength and muscle gains and fat loss tail off. Therefore you want a program with workouts that have variation on tempo, rep counts, circuit training and non circuit training phases in order to keep your muscles guessing and your body development progressing.

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12 Weeks to Six Pack Abs Video Workout Series

December 20, 2009 by admin
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Get Ripped Abs in 12 Weeks

12 Weeks to Six Pack Abs Workout – Week 1

Hello Everyone!

This is the first installment of a 12 part series on how to get 6 pack abs in 12 weeks. The workout below takes about 10 to 15 minutes to complete and should be done 3 to 4 times a week by intermediates and up to 6 times a week by advanced participants. There are five abdominal exercises in each workout. Complete each exercise and move immediately on to the next exercise, trying not to take a break in between. Once you have completed each of the five exercises, repeat the circuit again. The goal is to complete all ab exercises twice and to try to do so with as little breaks as possible in order to not only get the muscle training development but also get the cardio training in as well.

Below are the exercises to be performed during week 1. Don’t forget that you can view a video demonstration on how to perform each and every one of these exercises by watching the video above.

Exercise 1: X Man Crunch

2 Sets & 12 to 15 Reps Per Set

Exercise 2: Heals To The Heavens

2 Sets & 12 to 15 Reps Per Set

Exercise 3: Standing Core Ripper

2 Sets & 40 To 50 Reps per Side per Set

Exercise 4: Standing Core Ripper 2

2 Sets & 40 to 50 Reps per Side per Set

Exercise 5: Scissor V-Up Crunch

2 Sets & 12 to 15 Reps per Set

Workouts like the abdominal workout presented above are high intensity circuit training workouts. If you want to get ripped, build muscular endurance and muscle strength, circuit training is the best way to go as they offer the benefit of working out and since you are moving from one exercises to another with few breaks in between, add the cardio benefit as well. Circuit training is one of the big secrets that athletes and celebrities use when in the gym as the workouts are short but extremely effective. Remember, celebrities and athletes don’t have much time to workout (maybe 30 minutes a day) but need their bodies to be in the best presentable shape possible. This type of training is therefore perfect as it trains your body towards a healthy, lean, sculpted figure in a very short time frame.

12 Weeks to Six Pack Abs Workout – Week 2

Hi Everyone!

This is the second installment of a 12 part series on how to get 6 pack abs in 12 weeks. In week 2 of this series we are going to present to you another five abdominal exercises for you to focus on during this week. As in week 1, these abdominal exercises will take about 10 to 15 minutes to complete and intermediates should focus on performing these exercises 3 to 4 times a week while more advanced participants can aim to perform these exercises up to 6 times a week. Go through the 5 exercises and once complete, repeat the circuit again. Remember to try and take as few breaks as possible.

Before we jump right into the exercises themselves, another aspect you are going to want to focus on this week is your diet. More specifically you are going to want to try and drink 80 to 100 ounces (2.5 to 3 liters) of water per day. Another aspect of you diet that you are going to want to focus on is limiting your fats. Limit your intake of sweets, sugar, chocolate, cream, high fat milk, fatty meats etc. Remember that you don`t need to do cardio to get six pack abs. You just need to do effective strength training and follow a good diet. Remember that carbs are very important for you and are your best source for energy and it is better to consume more carbohydrates than fats as 1 gram of carbohydrates has 4 calories meanwhile 1 gram of fat has 9 calories. Enough of the diet for right now and let get right into it and present the ab exercises for this week.

Below are the exercises to be performed during week 2. Don’t forget that you can view a video demonstration on how to perform each and every one of these exercises by watching the video above.

Exercise 1: Iso Reverse Crunch

2 Sets & 12 -15 Reps per Set

Exercise 2: Medicine Ball Balance Crunch

2 Sets & 25 – 30 Reps per Set

Exercise 3: 1 Down 2 Up

2 Sets & 15 Reps per Set

Exercise 4: Commando Crunch

2 Sets & 12 Reps for Each Leg

Exercise 5: Standing Tubing Over Twist

2 Sets & 15 Reps on Each Side

Remember to try and not use momentum when performing these exercises and to try and do them with as few breaks as possible. These workouts are effectively called circuit training workouts and are a great way to get a ripped, lean, toned, athletic body because they burn a lot of fat, build muscular endurance and develop and build muscle strength. For maximum results, you want to ensure you are constantly switching up your circuit training as your body adapts very quickly to any type of workout so you want to continually keep your body in shock and add a lot of variety to every workout.

12 Weeks to Six Pack Abs Workout – Week 3

Hello Everyone!

Hi everybody and welcome back to the 12 weeks to six pack abs video workout series for week 3! Hopefully by now these 10 minute ab routines have become a part of your daily routine and you are doing them on at least 3 or 4 times a week.

It is now time to step it up a notch and try and do these ab routines 5 to 6 times a week. If you are having trouble being consistent at doing these workouts, I suggest you pick a time during the day to do them. This means everyday you do the workout at the same time. For best results, I would suggest doing them first thing in the morning. I typically do this and its great because its the first thing I do when I get up. It relaxes me and lets me think about what I need to do during the day and then sets my mind at ease as I know I have done something healthy for my body! So again, I encourage you to pick a time during the day that you are going to dedicate and set aside for yourself so that you can consistently get these workouts in. Remember, it only takes 10 to 15 minutes to complete, its going to make you feel great and its going to get you those results that you are looking for! Those results are what is going to keep you motivated to continue so get that motivation and determination and do it! Trust me, you will be happy you did at the end of these 12 weeks! Now lets get right into those ab exercises!

Below are the exercises to be performed during week 3. Don’t forget that you can view a video demonstration on how to perform each and every one of these exercises by watching the video above.

Exercise 1: Plate 8’s

2 Sets & 8 Reps per Set

Exercise 2: Recliner Press Crunch

2 Sets & 12 to 15 Reps per Set

Exercise 3: Side Plank Rotations

2 Sets & 12 Reps per Side per Set

Exercise 4: Physioball Rollouts

2 Sets & as Many Reps as You Can to Failure

Exercise 5: Physioball Skier Tuck

2 Sets & 12 Tucks per Side per Set

Once you have finished your sets, don’t forget to drink as much water as you can. As mentioned in week 2, the more water you drink the better. Try to aim for between 80 to 100 ounces a day (2.5 to 3 liters). Also, hopefully you are focusing on lowering your fat intake too.

Don’t forget to do the exercises presented above with as few breaks as possible. Once you have completed the exercises, repeat the circuit again. Training in this fashion is called circuit training and will help you build your abdominal strength and your muscular endurance and get you that healthy, lean, athletic and muscular look.

Circuit training workouts are great ways to get your body into ultimate shape but you need to be organized when you do it and it needs to have variety and you need to ensure you are switching it up on a regular basis. The reason for this is because your body adapts quickly to workouts and the best way to continually achieve results is to ensure you are switching your workouts up frequently. Therefore you should strive to organize yourself and ensure your training is organized over several months with a nutritional plan to follow as well. Getting a ripped, lean, athletic body is not rocket science. You just need discipline, commitment and a well organized workout and nutritional plan.

12 Weeks to Six Pack Abs Workout – Week 4

Hi everybody and welcome back to the 12 weeks to 6 pack abs video workout series for week 4!
This week I want you to really slow it down. What I mean by this is that I want you to slow the pace down for each rep that you do and really focus on contracting the abdominal muscles and keeping tension on them. Achieving 6 pack abs is not about the quantity of exercise movements you do but rather on the quality, so for this week and all weeks going forward, I want you to really slow it down and focus on the quality of each rep that you do.

Hopefully you are remaining consistent with your ab workouts and are getting them in 5 to 6 times a week. Remember that consistency is the key to unlocking your success, and because the workouts only take 10 to 15 minutes to complete, you shouldn’t have much of an issue getting them in and getting them done.

Don’t forget about your diet either. You want to make sure you are eating healthy foods that are low in fat and make sure that you are drinking 80 to 100 ounces of water a day (2.5 to 3 liters). Also, you are going to want focus on eating foods with complex carbohydrates like brown rice, potatoes, whole grain bread, whole grain pasta etc.

Now without further adue, lets jump right into the exercises!

Below are the exercises to be performed during week 4. Don’t forget that you can view a video demonstration on how to perform each and every one of these exercises by watching the video above.

Exercise 1: Hanging Windshield Wipers

2 Sets & 10 Reps per Set

Exercise 2: Tubing Punch & Crunch

2 Sets & 12 Reps per Side

Exercise 3: V-Up Slow Twist

2 Sets & 10 to 12 Reps per Set

Exercise 4: Medicine Ball “21″

2 Sets & 21 Reps per Set

Exercise 5: Rolling Planks

2 Sets & 12 Complete Rolls per Set

Remember to do each rep in a slow controlled fashion and to complete and move through the exercises with as few breaks as possible. This is called circuit training and is the most effective way to build a leaner, fitter, more athletic body as it works your muscles and builds your muscular endurance all at the same time. Its like weight training and cardio combined into one and is a training principle used by many top athletes and celebrities who just don’t have time to spend hours in the gym.

Effective circuit training programs can be completed in as little as 20 minutes and if planned correctly, can be far more effective than spending hours in the gym. The most effective circuit training programs are typically planned out over several weeks and typically include a nutritional plan. Circuit training workouts, combined with a healthy nutritional diet are the most effective and efficient way to get a lean, ripped and muscular body. Not only will it help you look better but you will also be significantly more athletic the next time you are playing sports with your friends!

12 Weeks to Six Pack Abs Workout – Week 5

Hi everybody and welcome back to the 12 weeks to 6 pack abs video workout series for week 5! I would like to congratulate you all on making it this far. Your commitment to this ab workout challenge is commendable and very impressive so keep up the good work as we are getting closer to week 6 and the half way point of this challenge.

Hopefully you are getting these ab workouts in at least 6 times a week. They only take 10 to 15 minutes so I hope you are being consistent because like I have said before, that is the only way to results! If you have followed the program this far and have cleaned up your diet, you should be starting to see some results. These would include starting to see your top abs, as well as your clothes fitting better and your energy increasing.

For week 5, we are going to step it up a notch. The exercises are going to be a little harder but the harder they are, the more results you are going to get so try them out and keep doing them. Be consistent and you will see that the exercises will become easier! Now lets get to them!

Below are the exercises to be performed during week 5. Don’t forget that you can view a video demonstration on how to perform each and every one of these exercises by watching the video above.

Exercise 1: Medicine Ball Plank Switches

2 Sets of 12 Switches Each Side

Exercise 2: Medicine Ball Cross Knee Tuck

2 Sets of 10 Each Side

Exercise 3: Figure 8’s

2 Sets of 8 to 10

Exercise 4: Tubing Russian Twists

2 Sets of 12 Reps

Exercise 5: Physio Ball Running Man

2 Sets of 12 for Each Leg

Lets talk a little about diet. Your diet is key to your success in this program. As recommended a couple weeks ago, hopefully you have been cleaning up your diet and staying away from sugary fatty foods and are starting to see results from it. If you are having trouble and find yourself still not eating entirely well then it is now that you need to make a commitment to eating better if you want to succeed in this program. Its not going to be easy but try and stay away from unhealthy foods for the next 3 to 4 weeks. You will see that as time goes on, the cravings will significantly decrease and your results going towards 6 pack abs will significantly increase, giving you all the motivation in the world to stick to a healthy diet.

In terms of meals, I recommend you eat 5 healthy meals a day. That means that in a given week, you should eat 35 meals. To give you some flexibility, try and make sure 30 of those meals are healthy. This leaves you with 5 meals to play around with and cheat a little on your diet.

Back to your training now. Remember to be consistent with your training and to perform the exercises in a slow controlled fashion. Make sure you are doing circuit training and moving through the exercises taking as few breaks as possible. Circuit training workouts and a good diet are the key to achieving a ripped, lean, athletic and muscular body!

12 Weeks to Six Pack Abs Workout – Week 6

Hi everybody and welcome back to the 12 weeks to six pack abs video workout series for week 6! I hope you are all staying consistent and doing your workouts 5 to 6 to 7 days a week. This week we are going to focus on lower abs. If you have been following the program, doing the exercises and sticking to your diet, you should notice that you have lost a lot of fat on your stomach, especially in the lower abdominal region, so now it is time to step it up a notch and really hammer down and work that lower section.

Before we jump right into the ab exercises for this week, I just wanted to give you a few more tips about your diet. Your goal is to speed up your metabolism in order to burn more fat. To do this you are going to want to drink as much water as you can and eat 5 to 6 small to moderate size meals a day. Your meals should also be spread out and consumed in 2.5 to 3 hour intervals. I know by experience that eating 5 to 6 meals a day is difficult. If you are having trouble getting them all in, you should try substituting a few meals with protein bars or protein shakes. Also, if you find that you are a little low on certain proteins, an amino acid supplement is also a good choice. In the previous few articles, I have also stressed the importance of decreasing your fats. There are some good fats out there however that you should be consuming, so an OMEGA 3 fatty acid supplement is something to consider if you have cut your fats down significantly. Finally, if you really want to increase your muscularity, creatine is an excellent supplement for this. Be sure that if you decide to supplement with creatine, that you drink plenty and plenty of water. So there are some things to focus on diet wise. Now lets get to the exercises for this week.

Below are the exercises to be performed during week 6. Don’t forget that you can view a video demonstration on how to perform each and every one of these exercises by watching the video above.

Exercise 1: Hanging Windshield Wipers

2 Sets to Failure

Exercise 2: Hanging Corkscrews

2 Sets to Failure

Exercise 3: Hanging Around the Clocks

2 Sets to Failure

Exercise 4: Pretzel Reverse Crunch

2 Sets of 15 on Each Leg

Exercise 5: Physioball Plank Marches

2 Sets of 12 to 15 Marches Each Leg per Set

I want to congratulate you on getting this far. This week marks the half way point of the 6 pack abs workout challenge! The exercises for this week are quite challenging. Focus and keep doing them on a daily basis and they will get easier. Remember to try and move from one exercise to another, trying to take as few breaks as possible.

This abdominal workout routine presented above and in this series of articles are excellent for building, developing and sculpting your abs in a 12 week period. It is extremely effective because the workouts are laid out for you each week. The ab workouts also build on each other in the fact that each week the exercises are different and become more and more challenging. Your body therefore never gets a chance to adapt to any particular workout and you become stronger each week due to the difficulty of the exercises increasing each week. This workout series focuses only on abdominal training and development but there are workout and nutritional programs out there, developed to train the entire body. These types of planned workout routines are the most effective ways to training and developing a ripped, strong, athletic and healthy body.

12 Weeks to Six Pack Abs Workout – Week 7

Hi everybody and welcome back to the 12 weeks to six pack abs video workout series for week 7! We are into week 7 and moving right along. Hopefully you are keeping up with the workouts and getting them in 6 to 7 days a week. We are going to continue to up the intensity and up the challenge in the ab workout exercises for this week.

Lets get a recap on nutrition. Keep these in mind when planning out your meals and what you consume.

1. Try and eat 5 to 6 meals a day and eat every 2.5 to 3 hours.

2. Consume as much water as you can, ideally 80 to 100 ounces (2.5 to 3 liters) per day.

3. Watch out and be aware of additional liquid calories from alcohol, juice and soda’s.

4. Try and lower your fat intake as much as possible.

5. Supplement with protein, amino acids and OMEGA 3 fatty acids to help your diet stay clean.

Now on to the exercises. Remember to keep the intensity up and take as few breaks as possible. Remember to do these exercises in a slow and controlled manner, always keeping tension on the abdominal region. Now lets get into it!

Below are the exercises to be performed during week 7. Don’t forget that you can view a video demonstration on how to perform each and every one of these exercises by watching the video above.

Exercise 1: Tubing Forklifts

2 Sets of 12 to 15 Reps

Exercise 2: DB Punch & Crunch

2 Sets of 12 to 15 Reps

Exercise 3: Physioball Wall Crunch

2 Sets of 21 Reps

Exercise 4: Rolling Jackknifes

2 Sets of 15 on Each Leg

Exercise 5: Sleeping Bat Crunches

2 Sets of 10 to 12 Reps

As you can see, this is a planned workout and nutritional program for your abdominals. If you train to the workouts presented in this series as well as follow the nutritional advice and keep your diet clean, you are soon going to see your abs and get that ripped, toned, 6 pack you always wanted. Don’t limit yourself to just proper abdominal training. Remember that there are workout and nutritional programs out there that can train your entire body to get you in the best shape of your life and get you that ripped, toned, athletic, healthy body!

12 Weeks to Six Pack Abs Workout – Week 8

Hi everybody and welcome back to the 12 weeks to six pack abs video workout series for week 8! I want to encourage you all to keep going and getting these exercises in 6 to 7 times a week. Keep focusing on your diet and keeping it clean. Don’t forget to drink your water, limit your fats and limit your calorie intake from high calorie liquids. That being said, lets jump right into it and get to the exercises.

Below are the exercises to be performed during week 8. Don’t forget that you can view a video demonstration on how to perform each and every one of these exercises by watching the video above.

Exercise 1: Dueling Clocks

2 Sets of 12 Rep Clockwise & 12 Reps Counter Clockwise

Exercise 2: Crunch & Tuck

2 Sets of 12

Exercise 3: Prayer Crunch

2 Sets of 10 to 12 Reps

Exercise 4: Corkscrews

2 Sets of 10 to 12 Reps in Each Direction

Exercise 5: Inverted V’s

2 Sets of 15 Reps

Don’t forget to keep the intensity up when you are performing these workouts and take as few breaks as possible. You want to get a good workout and get a good sweat on when you are doing these ab workouts. Keep it controlled and slow and keep tension on those abs on each and every rep.

When it comes to training, you want to make sure you have a game plan. As you can see with this workout series, we have laid out a very organized ab workouts and nutrition advice. If you have been with us since week 1, you are starting to really see your abs now and you can see that sticking to a great ab workout and nutritional program is the key to success to getting a 6 pack. You abs aren’t the only thing to develop and if you are like me you are going to want to develop your entire body into a lean, muscular, and athletic build. If you want to do this then you are going to need to follow a similar program to this ab workout series but that incorporates working out your entire body. You are going to need to find the ultimate workout and nutritional program.

12 Weeks to Six Pack Abs Workout – Week 9

Hi everybody and welcome back to the 12 weeks to six pack abs video workout series for week 9! We are coming down to the final weeks and if you have stuck with the program and kept your diet clean, you are really starting to see epic results. Its no time to hold back now and especially with the few final weeks coming up, you really want to step it up. Don’t forget to get these workouts in at least 5 to 6 times a week. Remember, they don’t take long and they are the difference between getting a 6 pack and losing it altogether. Also, keep your diet clean and try and avoid excessive high calorie and high fat foods and drinks. You are almost there so keep it up! Now lets get into the exercises for week 9!

Below are the exercises to be performed during week 2. Don’t forget that you can view a video demonstration on how to perform each and every one of these exercises by watching the video above.

Exercise 1: Rock Reverse Crunch

2 Sets to Failure

Exercise 2: Frog Crunches

2 Sets of 20 Reps

Exercise 3: Med Ball Switches

2 Sets of 12 to 15 Reps Each Side

Exercise 4: Med Ball Side Slams

2 Sets of 10 to 12 Reps on Each Side

Exercise 5: Tubing Woodchoppers

2 Sets of 15 Reps Each Direction

Hopefully by now you are seeing the benefits of training to a well planned out workout system such as this one for your abs. You shouldn’t just stop there. Now that you can see the benefits of working out to a training system that works, you should strive to find a fully body workout and nutritional training program. As you can see, its easy and effective to workout when you have a plan. Hopefully you have been taking the ab workouts I have provided, written or printed them out and followed along each and everyday since you started reading this series. Getting a fully body workout and nutritional program is just as easy to obtain and follow!

12 Weeks to Six Pack Abs Workout – Week 10

Hi everybody and welcome back to the 12 weeks to six pack abs video workout series for week 10! 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 and recovered going into the final 3 weeks of this ab workout series. 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.

Below are the exercises to be performed during week 10. Don’t forget that you can view a video demonstration on how to perform each and every one of these exercises by watching the video above.

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!

12 Weeks to Six Pack Abs Workout – Week 11

Hi everybody and welcome back to the 12 weeks to six pack abs video workout series for week 11! If you have made it this far and stuck with the program, I am mighty proud of you and you have certainly shown your persistence. Hopefully you are proud of yourself as well and if you have stuck with doing the exercises 5 to 6 times a week and kept your diet clean, you should be definitely seeing the results, seeing those abs and reaping the rewards for your labour! Now you want to keep it up! You want to go hard in these last two weeks and give it all you got. Do the exercises and keep your diet clean and push yourself to that next level. Now, without further a due, lets get right into the exercises!

Below are the exercises to be performed during week 2. Don’t forget that you can view a video demonstration on how to perform each and every one of these exercises by watching the video above.

Exercise 1: Long Arm Crunches

2 Sets of 15 Reps with 10 to 15 lbs Medball

Exercise 2: Accordion Crunch

2 Sets of 20 Reps per Side

Exercise 3: Plate Knee Tucks

2 Sets of 20 to 25 Reps Holding a 25 lbs Plate

Exercise 4: Seated Lower Ab Circles

2 Sets of 10 to the Right and 10 to the Left

Exercise 5: Jump Band Crunch

2 Sets of 10 to 12 Reps to Both the Left and to the Right

When doing each exercise, focus and control each rep and keep tension on those abs. Take as few breaks as possible and challenge yourself to finish these workouts in the fastest time possible without sacrificing good form on each rep. Keep up your commitment to the exercises and your diet each day.

If you have made the commitment and stuck with this ab workout series, then I encourage, if you haven’t already, to search and look for an entire body workout and nutritional program, similar to that of the ab workouts presented in this series. An organized workout training and nutrition program for your entire body is the key to unlocking that ripped, strong, muscular and healthy body that’s inside of you. You have shown dedication throughout this series and are seeing the results from your abs. Its time to step it up a notch and develop the rest of your body!

12 Weeks to Six Pack Abs Workout – Week 12

Hi everybody and welcome back to the 12 weeks to six pack abs video workout series for week 12! If you have stuck with the ab workouts and done them 5 to 6 times a week and if you have kept your diet clean then I have no doubt that you are looking fantastic and that you are well on your way to achieving your 6 pack abs! Don’t stop now! Keep the momentum going into this final week and push yourself to the next level. Perform these exercises and finish up this ab workout challenge strong!

Below are the exercises to be performed during week 12. Don’t forget that you can view a video demonstration on how to perform each and every one of these exercises by watching the video above.

Exercise 1: Cross Knee Tuck Crunch

2 Sets of 20 Reps to Each Side

Exercise 2: Standing “X” Oblique Crunch

2 Sets of 20 Reps to Each Side

Exercise 3: Reverse Decline Crunches

2 Sets of 20 to 15 to 20 Reps

Exercise 4: Medicine Ball Carry’s

2 Sets of 15 to 20 Reps on Each Side

Exercise 5: Pendulum Swings

2 Sets of 10 to Each Side

Although this workout series has come to an end, I really only consider it the beginning! Your next challenge is to maintain what you have accomplished thus far and to further your success and start training and sculpting your entire body to match your 6 pack abs! If you haven’t started already, I encourage you to go out and find a total body workout and nutritional program, similar in structure to what was presented in the 12 week ab workout challenge, but that trains your entire body. You now have the dedication and the confidence to follow a workout and nutritional program. You have proved it by completing this workout series! Now it is time to bring it to the next level, maintain what you have achieved and bring your entire body to match your success!

I want to congratulate you all on your success and encourage you to continue visiting my website and reading my articles as they will all be filled with the latest, most advanced, results driven workouts and nutritional information!

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