So i know you want and exrecise plan that fits into your life-not one that is your life. This routine is short and simple. In addition to preforming this workout three times a week, train your largest muscle groups with classic moves like squats, bench presses, deadlifts and rows.
The end result: You’ll lose fat, build muscle, flatten your stomach and change your body forever.
This routine attack your midsection from every angle, so your abs are constantly challenged.Choose one exercise from each section,for total of five.Preform one move immediattely after the other for the specified number of repetitions,then repeat the circuit.
After 4 weeks,choose the exercise in each group that you didn’t preform in your prevous workouts. This ensures that your muscles are always adapting to new stress.
BURN OFF YOUR BELLY:
This interval routine is designed to strip away the excess flab that’s hiding your six-pack. Do it 3 day a week, after your weight session or on the days in between. Use your mode of chois-a treadmill, stationary bike or rowing machine.
STEP 1: Warm up for 3 to 5 minutes at an easy pace,about 30 to 40 precent of your beste effort.
STEP 2: Run, cycle, or row at 95 percent of your highest effort for 30 seconds.
STEP 3: Preform active rest, slowing back down to your warmup speed for 90 seconds.
STEP 4: Reapeat five to seven times.
STEP 5: Once you can complete eight intervals,r educe the length of your active rest periods by 5 to 10 second each workout,until thay’re only 30 seconds long.
1.STANDING CABLE CRUNCH
Attach a rope to a high-pulley cable. Stand with your back to the weight stack and hold one end of the rope on the left side of your head and the other end on the right.
Crunch your torso down. Pause then return tp the staring position/ Do 10 to 15 repetition.
Lie on your back with your knees bent,and hold a weight plate or dumbbel on your chest. (if that’s too hard,just do a traditional crunch) Slowly crunch up,bringing your shoulder blades off the floor. Pause then lower yourself to the staring position. Do 10 to 15 repetition
Lie with your hands under your tailbone and your legs extended straight up toward the ceiling, perpendicular to your torso. Lift your hips off the floor in a straight line. Pause, then lower your hips. Do 10 to 15 repetition.
Lie on your back with your knees bent at a 90-degree angle,squeezing a light medicine ball tightly between them,and place your feet flat on the floor.Place your fingers behind your ears,then slowly raise your head, shoulders, and feet off the floor. Keep your torso up,move your knees in a figure-8 motion.Each figure-8 is one repetition. Do 10 to 15 repetitions.
MEDICINE-BALL TORSO ROTATION
Hold a medicine ball or basketball in front of your as you kneel and sit back on your heels.Quickly twist to your left and set the ball down behind your back. Twist to the right and pick up the ball, then bring it around to your left and set it down again.That’s one repetition. Do 10 to 15 repeptitions.
Lie on your left side,with your legs nearly straight and slightly raised off the floor.Also,lifet your torso off the floor, with your left forearm on the floor for balance.Hold your other hand behind your right ear,with your elbow pointed toward your feet.Lifte your legs toward your torso while keeping your torso stationary.Pause to feel the contraction on the right side of your waist. Then slowly lower your legs and repeat.Finish the set,then switch sides. Do 10 to 15 repetitions.
Assume the standard pushup position.Lift your right arm and left leg off the floor at the same time.Hold for 3 to 5 seconds,then lower them. That’s one repetition. Return to the starting position,then repeat,lift your left arm and right leg this time. Do 10 to 15 repetitions.
Sit with your knees bent and your feet flat on the floor,shoulder-width apart. (Tuck your feet under weights to maintain balance.)Extend your arms in front of you with your fingers interlaced. Being with your upper body at slightly less thana a 90-degree angle to the floor. Lower you upper body toward the floor,curling your torso forward,rounding your lower back,and keeping your abs contracted.When your upper body reaches a 45-degree angle to the floor return to the starting position. Do 10 to 15 repeptitions.
Position yourself in a back-extension station,and hook your feet under the leg anchor.Hold your lower back to round slightly,until it’s just short of perpendicular to the floor.Pause,then raise your upperbody until it’s slightly above parallel to the floor.At this point,you should have a slight arch in your back,and your shoulder blades should be pulled together. Do 10 to 15 repetition.
TWISTING BACK EXTENSION
Position yourself in a back-extension station, and hook your feet under the leg anchor. Lace your hands behind your head. Lower your torso,allowing your lower back to round slightly, until it’s just short of perpendicular to the floor. Raise and twist your upper body until it’s in line with your hips and facing right. That’s one repetition.Reapet the move, this time twisting to your left. Do 10 to 15 repetition.