0.03 Summer Abs Workout

Found this as an article online and self committed to this abs workout plan to be implemented into my current training regimen. In brief, the article in caption contains large fonts for, "Get a six-pack in four weeks". Been satisfied with my current frame for health, physical appearance, and MMA training purposes; so this abs workout plan for the next four weeks will be a side project. Could never go wrong to have some abs! Will update you along the way on how this abs workout plan work out and have a picture of the finished product in four weeks time. Here is the workout as follows:

The circuit contains 6 exercises, 3 sets per exercise and a ending Squeeze DRY exercise. Each set contains 10-30 reps (the particular exercise will mention). One rep equals to one time. Spend no more than 30 second break between sets. Take your time on doing the exercises, it's quality over quantity. And remember to BREATHE! Inhale and Exhale.

Exercise (1): Overhead bench squats, 20-30 reps per set. 

With a suitably weighted bar (or a stretching rod if the weighted bar weight is too heavy) held above your head, position yourself in front of a bench. Keeping the bar in line with the midline of the body sit back onto the bench, keeping your chest high, head up, and back straight. Slow going down, fast going up. The bar will want to move forward – as you sit back onto the bench try to move it further back. Stand and repeat.

Exercise (2): Prone knee to opposite elbow, 10-15 reps per set.

In a push-up position, start with your right knee and bend forward to try and touch the opposite elbow. Keep your hips down and foot off the floor throughout. Repeat with your other knee. That’s one rep.

Exercise (3): Prone knee to same elbow, 10-15 reps per set.

Similar to Exercise (2) above. In a push-up position, start with your right knee and bend, bend forward to try and touch the right elbow. Keep your hips down and foot off the floor throughout. Repeat with your other knee. That’s one rep.

Exercise (4): Push Ups, 15 reps per set

The good o trusty push up. If you ever watch those prison documentary and wonder why a lot of prisoners are so jacked up in the upper body, it's because of doing push ups all day and everyday. Get into the plank position, with palms on the floor and shoulder width spread apart and your feet are tight together. Keep your back straight so it forms a line from your head to toes. Your weight should now be supported by your hands and balls of your feet. Now you lower your body down until the elbows form a 90degrees angle while breathing in. Now raise yourself back up and exhale. BREATHING IS IMPORTANT. Repeat

Exercise (5): Swiss ball hamstring curls, 10-15 reps pers set

Lie on your back with a Swiss ball positioned underneath the heels of your straight legs. Keep your hips up off the floor, stabilise with your glutes and curl your heels to your bum. Return and repeat.

Exercise (6): Split lunge/Overhead press, 10-15 reps per set

This one requires in-sync coordination. Hold a dumb-bell on each shoulder and set up a lunge position. Start with your right leg, move your back knee to the floor in a forward lunge and as you reach the end of the movement press both dumb-bells above your head. Then do the left leg. Doing the two legs is on rep. 

And finally, the squeeze-DRY exercise to finish this up with Uphill Treadmill Walking

Session time for the six exercises and the Squeeze DRY should be one hour. Once you have finished 3 sets for each of the six exercises, check the clock and hit the treadmill to finish up your gym session until you hit the one hour mark. Set the incline to as hard as possible on the treadmill and start walking (NO RUNNING). And remember to breathe.

For food tips: 

1. Avoid refined and processed foods wherever possible (i.e. white rice, cold cuts, junk food, pretty much all the good stuff. 

2. Try to eat six times a day – around every three hours. This keeps the metabolism continuously working.

3. With every meal, use a portion of protein as your base. Think eggs, fish, chicken, and other lean meats.

4. Between meals snack on nuts, seeds, grapes, avocado, olives, or small bags of snap peas.

5. For breakfast and your second meal, make sure you get some starchy carbs – oatmeal, rye, or sprouted bread (stay away from the white break and be very wary of even wheat bread)– and a piece of fruit like an apple or orange.

6. For lunch, sweet or regular potato, brown rice and quinoa are all excellent options.

7. For your evening meal, try to get some veg – but avoid root veg and any starchy carbs.

8. Drink lots of water.

9. Every 10 days give yourself one cheat meal. It can be anything you want. This might seem strict, but if you’re trying to reveal your abs in just four weeks such sacrifices are needed. Think of this as a side exercise training your discipline trait. 

10. Consume a post-workout shake as soon as possible after your workout. Aim for around 40-50g carbs and 20-30g protein. I prefer protein powder, but you could go for the instant stuff like Muscle Milk which works just as well. Protein shake or even a protein bar helps repair and grow your muscle tissues. 

http://www.menshealth.co.uk/building-muscle/abs-workout/four-week-six-pack-plan