Workout Plan: Your Fast Track To A Six Pack And Killer Core
Did you think getting a six pack was all about ab exercises? Nope – the fastest way to get a ripped midsection is to hit your entire body with muscle-building moves, then cut body fat with some cardio in-between.
In this programme you’ll work out five days a week: 3 strength days, 2 cardio days, 2 rest days. You can follow this plan for anywhere from 4 to 12 weeks. Remember to pair it up with a healthy diet if you want to get shredded!
Here’s how to do it:
On your strength training days (1, 3 and 5), start with the Primary Exercise. Each Primary Exercise is done using “auto-regulation” sets; that is, you’ll do as many as you can from 3 to 6 sets, as long as you can keep good form.
If your form breaks down on, say, set 4, you’re done for that day. Some days you’ll be able to crank out 6 sets; others just 3. This method gives you a perfect muscle-building dose. Afterward, do the circuits: Perform the listed exercises in order and for the prescribed number of reps. The workout is over after you complete your circuits.
1. Barbell Floor Press
Lie on your back and hold a barbell above your chest with your arms straight and knees bent. Lower the barbell until your upper arms touch the floor. Pause and press the weight back up to the starting position. If you don’t want to lie on the floor, do a regular bench press.
2. Dumbbell Alternating Low-Incline Bench Press
Lie face-up on an incline bench set to a low angle. Hold a pair of dumbbells above your chest with your arms straight and palms facing forward. Slowly lower your right arm to the side of your chest while keeping your left arm extended above your body. Press back up with your right arm, lower your left arm, and return to the starting position. That’s 1 rep.
3. Dumbbell Straight-Leg Deadlift
Hold a pair of dumbbells at arm’s length in front of your thighs. Without rounding your lower back, bend at your hips and lower your torso towards the floor. Pause and return to the starting position.
4. Lat Pulldown
Attach a lat pulldown handle to the high pulley of a cable station. Grab the handle and sit in front of the weight stack. Slowly pull the handle to your chest. Pause and slowly reverse the move.
5. Chin Up
Hang at arm’s length from a chin-up bar using an underhand, shoulder-width grip. This is the starting position. Pull your chest to the bar as fast as you can, pause and take 2 seconds to lower yourself to the starting position.
6. Suitcase Carry
Grab a heavy dumbbell, hold it at your side and walk. Keep your torso straight throughout. Walk 30 metres; then switch sides and walk the 30m feet back.
7. Dumbbell Front Squat
Hold a pair of dumbbells with your palms facing inward, upper arms perpendicular to the floor. Push your hips back and lower your body into a squat; then push back up.
8. Standing Single-Arm Kettlebell Push
Stand holding a kettlebell in your right hand with your arm bent, the kettlebell just outside your right shoulder. Extend your left hand out to the side. Press the weight overhead until your arm is straight; then lower it to the starting position. (You can use a dumbbell instead of a kettlebell.) Do all your reps; then switch hands and repeat. Don’t rest between sides.
Bend at your hips and knees and grab a barbell using an overhand grip, your arms just outside your legs. Now stand up, pulling the bar off the floor and thrusting your hips forward. Lower it back to the floor.
10. Single Arm Dumbbell Row
Hold a dumbbell in your left hand and place your right hand and right knee on a flat bench. Lower your torso until it’s almost parallel to the floor. Let the dumbbell hang at arm’s length from your shoulder. Pull the dumbbell to the side of your chest. Pause and return to the start. Do all your reps, switch sides and repeat.
11. Knee Drive
Grab a pair of dumbbells and place your left foot on a bench or step. Press through your left heel and slowly lift yourself onto the bench as you raise your right knee to a 90-degree angle. Take 2 seconds to lower your right foot back to the floor. Do all your reps, switch legs and repeat.
12. Kettlebell Pullover
Lie on your back, holding a kettlebell by its horns above your chest with your arms straight. Bring your hips and knees to 90-degrees and feet together. Take in a big breath. As you breathe out, slowly lower the kettlebell directly behind your head, keeping your lower back on the floor. Pause; then breathe in as you pull it back up.