Thursday, February 25, 2010

16 Week Video Training to Six Pack Abs. Week 3


Ok... Week 3 begins. This training is the next step towards toning your abs that, as you might have noticed have already started building. Depending on what you eat, you might not be able to see them, but you surely feel that you've lost about 1/2 - 1 inch off your waistline. This workout will take you to the next stage of ab-toughness.

NOTE: You can still view the week 2 at 16 week training to six pack abs. Week 2

Instructions for Week 3.

1. All exercises are in Supersets (Perform exercise 1a, then immediately switch over to 1b, and then take the recommended rest time).
2. Repeat to the total of the recommended sets, before moving to the next superset.
3. Perform this workout 3 times in week 1
Recommended Worktime, Rest Time and Sets

1. Beginners [Most of you fall in this cateogry]
• 20 seconds work-time
• 20 seconds break
• 2 - 3 sets for each super set

2. Intermediate
• 25 seconds worktime
• 30 seconds break in between supersets
• 3 sets for each superset

3. Advanced
• 30 - 45 seconds worktime
• 30 seconds break in between supersets
• 3 sets for each superset.


Following are the workouts for week 2.

1A: Elevated Pushups
1b: Jump Squats
2A: Chin Ups
2B: Alternating Split Squat Jump
3A: Arnold Press
3B: Step up
4A: Band Row
4B: Hamstring curl
5A: Toe Touch
5B: Plank

How to Optimize for BEST RESULTS
Perform Cardio training right after this workout, as per the following schedule

1. Sprint for 20 Seconds
2. Walk for 30 Seconds

Repeat for 6 rounds

Perform 3x for week 1.

Best of Luck!!!!!!

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