The Six Pack Abs Workout Plan
Use this workout plan every other day.
Warm-up Circuit
Complete this warm-up circuit two times, resting 30 seconds between circuits.
Y-Squat( 10 REPS)
Pushup( 10 REPS)
Stick-Up( 10 REPS)
Mountain Climber( 5 REPS PER SIDE)
Forward Lunge( 5 REPS PER LEG)
Waiter’sBow( 10 REPS)
Spiderman Climb(ALTERNATE LEGS UNTIL YOU DO 5 REPS PER SIDE)
WORKOUT A SUPERSETS
(Superset 1)
Perform these two exercises back-to-back, no rest between. Rest 1 minute before repeating the superset two more times.
ShoulderPressPushup(10 REPS)
Place your feet on a bench and hands on the floor slightly wider than shoulder-width. Pike your hips up in the air, so you are
as vertical as can be. Slowly lower your head to the floor. Pause, and push with your shoulders and triceps back to the start
position. Do 10 reps.
Step-Up(12 REPS perleg)
The step should be high enough that your thigh is parallel to the floor when your foot is on the step. Place one foot on the
step and push down through your heel to lift your other leg up. Return to the starting position and finish all reps with one leg
before switching legs and repeating the exercise. Do 12 reps per leg.
(Superset 2)
Perform these two exercises back-to-back, no rest between. Rest 1 minute before repeating the superset two more times.
1-LegRDL (8 REPS leg)
Stand with your feet slightly more than shoulder-width apart. Raise one foot and extend it behind you, just off the floor.
Contract your glutes, brace your abs, and keep your spine naturally arched. Focusing on balance, lower yourself until your
torso is parallel to the floor. Initiate the movement by pushing your hips back. Push back up to the starting position. Do 8
reps per leg.
SwissBallMountain Climber(10 REPS side)
Assume the classic pushup position but place your hands on the sides of a Swiss ball, fingers pointing forward. Brace your
abs and straighten your legs behind you. This is the starting position....