How to Get a Six Pack

January 27, 2010 by admin
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The key on how to get a six pack is really not on how many ab exercises or crunches you do. The key to getting a six pack is diet and bodyfat reduction.

Hi everyone!

The key on how to get a six pack is really not on how many ab exercises or crunches you do. The key to getting a six pack is diet and bodyfat reduction.

It may surprise some people but everyone has a six pack in their body. The problem is that for most people it is covered up by skin and fat. The only way to see your abdominal muscles is to reduce your bodyfat. For men, typically you will need to reduce your bodyfat percentage to between 8% to 12% bodyfat to start seeing your abs. For women it is a bit different and typically women will see their abs if they bodyfat percentage is lower than 17%.

In order to lower your bodyfat percentage you need to first focus on your diet. You need to dramatically reduce your intakes of fat, sugar and complex carbohydrates. You need to consume foods that are high in protein and complex carbohydrates. You need to eat fruits and vegetables and you need to drink plenty of water.

It is unrealistic to think that you are going to be able to eat healthy for every single meal you consume. I therefore suggest that each day you eat 5 moderate size meals. The healthier the meal, the more you can eat. This 5 meal a day plan will result in 35 meals per week. If you can make sure to try and eat 30 healthy meals per week, this will ensure you are on the right path to getting a six pack. You will then have 5 meals to play around with that can be less healthy.

Circuit training workouts and cardio are the type of exercises you are going to want to do to lower your bodyfat percentage. You want to do exercises that help you increase strength and power as well as push you and enhance your muscular endurance.

Get Ripped, Muscular, Powerful & Athletic With These Exclusive Workout Programs: | TURBULENCE TRAINING | ATHLEANX | P90X |

A healthy diet combined with circuit training and cardio is the key to drooping your bodyfat percentage and are the essence on how to get a six pack!

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How to Build Abdominals

January 27, 2010 by admin
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The most comprehensive information on how to build abdominals is finally revealed! Learn how to build abs with the best ab exercise and and learn all the little things you can do on the side that make the difference between getting ripped or staying chubby!

Hi everyone!

A lot of people have been coming up to me lately and asking me questions about abs like how to build abdominals, whats the best ab routine, what the best ab exercise etc.

The first thing on how to build abs is to determine your bodyfat percentage. If you are at 30% bodyfat, you need to decrease your bodyfat percentage by doing circuit training workout and focusing on your diet. For women, in order to see your abs, you are going to want to decrease your bodyfat to less than 17%. For men, you are going to want to decrease your bodyfat percentage to less than 12% in order to see your abs.

The next and most important aspect on how to build abdominals is to focus on your diet. You are going to want to drastically reduce your fat, sugar and simple carbohydrate consumption. There are some healthy fat of witch you are going to want to eat and they are the Omega 3,6 and 9 fatty acids so make sure to eat or supplement these essential fatty acids. Consume complex carbohydrates such as potatoes, whole wheat bread and brown rice rather than simple carbohydrates like sugar, white bread and white rice. Eat a lot of vegetables and fruit in order to fill your body with natural vitamins and antioxidants and don’t forget to drink at least 2 to 3 liters of water a day to keep you hydrated and to flush out toxins from your body.

The best ab exercise to implement into your best ab routine for the average person is the bicycle crunch. Do 3 sets of 40 (20 to each side). You don’t need to do much more than that because once the oxygen in your abs has been used up, you are no longer developing your abs. You may be burning more calories but your overall development has ceased.

Get Ripped, Muscular, Powerful & Athletic With These Exclusive Workout Programs: | TURBULENCE TRAINING | ATHLEANX | P90X |

How to build abdominals isn’t complicated in theory but does take dedication. Remember that diet is your number 1 priority and you want to consume the least amount of fat, sugar and simple carbohydrates. In order to help you along and decrease your bodyfat percentage, do circuit training workouts and cardio and remember to implement the best ab exercise, the bicycle crunch, into your best ab routine!

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Taylor Lautner’s Explosive 8 Pack Ab Workout

January 4, 2010 by admin
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Follow this next level explosive Taylor Lautner 8 pack ab workout to get ripped and absolutely shredded and finally get the abs of your life in 2010!

Hi everyone!

So its 2010 and the start of a new decade and its time for you ! Why not start working on developing 8 pack abs! If you’re committed, then we got the workout for you with this explosive Taylor Lautner 8 pack ab workout!

This is a circuit training workout to get ripped and to get shredded. Each circuit is comprised of 5 ab exercises and in order to complete the workout, you will want to perform 3 to 5 circuits to complete this ab workout. When doing each ab exercise, remember to use proper form. Challenge yourself to taking as few breaks as possible. Ideally, you want to finish each ab exercise and each circuit without taking a break. Don’t worry if you can’t finish an entire circuit the first time without taking a break. This 8 pack ab workout is very challenging so after your first workout, move on from there and focus strictly on improvement!

Ok, so lets get into it. As mentioned above, to complete this 8 pack ab workout, you want to complete 3 to 5 circuits of this 5 ab exercise combo! Check out the video demonstration below if the ab exercises presented are unfamiliar or you are unsure on how to perform them.

Ab Exercise 1: Hanging Clocks

6 Reps Clock Wise & 6 Reps Counter Clock Wise

Ab Exercise 2: 1 Leg Running Man Physioball Ab Tucks

10 to 15 Reps

Ab Exercise 3: BOSU Tubing Crunches

As Many Reps As You Can to Failure

Ab Exercise 4: Side Plank Pull

10 to 12 Reps

ab Exercise 5: Forward Plank Pull

10 to 12 Reps

CLICK HERE TO GO TO WEBSITE INDICATED IN VIDEO: WWW.ATHLEANX.COM

Incorporate this 8 pack ab workout into your routine over the coming weeks. Be consistent and try and get it in as many times as possible. Abs are unique muscles that can be worked out almost everyday. In order to not get bored and to ensure you are mixing things up, get a few other ab routines to throw into the mix if you plan to workout your abs 4 to 6 times a week. Strategically plan your ab workouts over the coming weeks to ensure you are consistently inputting variety into your training. This is the best way to develop and define your muscles and get ripped and get shredded!

For 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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CLICK HERE TO GO TO WEBSITE INDICATED IN VIDEO: WWW.ATHLEANX.COM

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!

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

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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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