Six pack abs workout at home pdf

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The 6 week program of exercises for six pack abs will take you from doing no exercise to doing about 3 hours a week. By the end of the 6 week six pack abs program, you will be doing a full workout of abdominal and aerobic exercises. Enough of each to develop the muscles in your midsection and lower back and improve your cardiovascular health.
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  • 1. ExerciseforSixPackAbs.com 6 week program of Exercises for six pack abs The 6 week program of exercises for six pack abs will take you from doing no exercise to doing about 3 hours a week. By the end of the 6 week six pack abs program, you will be doing a full workout of abdominal and aerobic exercises. Enough of each to develop the muscles in your midsection and lower back and improve your cardiovascular health. The six pack abs core workout is a simple and effective series of routines designed to help you create a positive exercise habit. The 6 week system is just a template. You may need longer than the suggested 2 weeks before you are able to complete the recommended number of repetitions for a particular exercise at a given level, and you may have to rest between exercises. It might take some guys 9 weeks to complete the training program for abs, while others might take 3 months. But your strength and endurance will gradually increase as you progress through the program. Although the training for six pack abs, you do not have to conquer all three levels to gain substantial benefits, Your lifestyle and fitness goals might be satisfied by completing just Level One. Or you might stay at Level Two for a few months before tackling Level Three. Everyone is diferent. Adjust the template to fit your lifestyle and needs. Safety is the most important consideration when learning new exercises. If you have any special health isues or concerns, make sure you consult a physician before you start the program. Level 1 of the six pack abs program In level One ot the six pack abs core workout, you really have just one goal: getting to level Two. Here is what you have to do
  • 2. ExerciseforSixPackAbs.com to achieve that goal. •Do 3 abdominal exercise and one lower back exercise 3 times a week. •Add some easy cardiovascular exercise in the second week. •Thing abou how you are eating now, and try to incorporate some of our simple suggestions for eating smarter. THE LEVEL ONE ROUTINE •Do this routine 3 times a week. •Do one set of each exercise. •Do 12 repetitions of each exercise in your first workout, 13 in your second, and 14 in your third. The next week, start with 16 reps of each and work up to 18. •Between exercises, try to rest for no longer than 5 seconds. If you have to rest more, that is fine; but try to decrease your rest time with each workout. Level One Week 1 Level One Exercises Workout 1 Workout 2 Workout 3 Reverse Crunch 12 reps 13 reps 14 reps Crossover 12 reps 13 reps 14 reps Crunch Feet Flat 12 reps 13 reps 14 reps opposite arm and leg extension 12 reps 13 reps 14 reps Level One Week 2 Level One Exercises Workout 1 Workout 2 Workout 3 Reverse Crunch 16 reps 17 reps 18 reps Crossover 16 reps 17 reps 18 reps Crunch Feet Flat 16 reps 17 reps 18 reps opposite arm and leg extension 16 reps 17 reps 18 reps Benefits of Level One • More strength in your abdominal muscles • Less discomfort in your lower back, If you currently have problems in that area. • Better posture.
  • 3. ExerciseforSixPackAbs.com The Level One Aerobic Challenge In Week 2 of Level One (or in both weeks, if you feel up to it) you should do 3 aerobic workouts, giving yourself a day´s rest between workouts. Do a total of 15 minutes of exercise in each workout, broken down as follows: •5 minutes at easy pace •5 minutes at target pace •5 minutes at easy pace. Eating essentials for leven one reduce consumption of •bacon •café latte made with whole milk •cream cheese •doughnuts •fast-food hamburgers •breakfast sanwiches •french fries •hot dogs •onion rings •pastries •potato chips and sausage These foods are mostly fat, with little protein for muscle-building, carbohydrates for energy, or vitamins and minerals for health and vitality. They are poor choices when you want to maximize muscle and minimize flab. Increase consumption of: •artichokes •beans •beets •black or green tea •blueberries •bran •broccoli •brown rice
  • 4. ExerciseforSixPackAbs.com •brussels sprouts •cabage •cantaloupe •carrots •cauliflower •chicken breasts •citrus fruit •eggs •fish •garlic •kale •kiwifruit •mangoes •milk •mitake and shiitake mushrooms •nectarines •outmeal •olive oil •onions •papayas •peas •peppers •prunes •pinach •sweet potatoes •tofu and •tomato products If you eat more of these foods and fewer of the less healthful ones listed earlier, you will automatically reduce your calorie consumption.
  • 5. ExerciseforSixPackAbs.com Level 2 of the exercises for 6 pack abs Now you are going to turn up the volume a little bit. Here is what level 2 will ask you to do. •Increase your ab workout from 3 abdominal exercises to 6, along with a more advanced lower back exercise. •Ramp up your aerobic exercise from 15 minutes a session to 24 minutes in Week 3, then 28 minutes in Week 4. •Ezamine the nutrien content of the foods in your diet, and strive to balance the carbohydrates, protein and fat. THE LEVEL TWO ROUTINE •Do this routine 3 times a week. •Do one set of each exercise. •Do 12 repetitions of each exercise and workt up to 14 the first week. The next week, start with 16 reps of each and work up to 18. •Push yourself a little harder. When you feel that you are finished with and exercise, try to gut out one more repetition, if you can do it with good form. •Rest for fewer that 5 seconds between exercises. Level Two Week 1 Level Two Exercises Workout 1 Workout 2 Workout 3 Hip Up 12 reps 13 reps 14 reps Reverse Crunch 12 reps 13 reps 14 reps Crossover 12 reps 13 reps 14 reps
  • 6. ExerciseforSixPackAbs.com Level Two Exercises Workout 1 Workout 2 Workout 3 Oblique Crunch 12 reps 13 reps 14 reps Crunch legs up 12 reps 13 reps 14 reps Crunch Feet Flat 12 reps 13 reps 14 reps Superman 12 reps 13 reps 14 reps Level Two Week 2 Level Two Exercises Workout 1 Workout 2 Workout 3 Hip Up 16 reps 17 reps 18 reps Reverse Crunch 16 reps 17 reps 18 reps Crossover 16 reps 17 reps 18 reps Oblique Crunch 16 reps 17 reps 18 reps Crunch legs up 16 reps 17 reps 18 reps Crunch Feet Flat 16 reps 17 reps 18 reps Superman 16 reps 17 reps 18 reps Benefits of Level Two • Increased strength and endurance in your abdominal and lower back muscles • Improved aerobic endurance • Weight loss from increased exercise. • More energy from your higher fitness level and balanced diet. The Level Two Aerobic Challenge Here is the plan for week 3. On 3 non-consecutive days this week, do this 24 minute aerobic workout. •5 minutes at easy pace •6 minutes at target pace •2 minutes at easy pace •6 minutes at target pace •5 minutes at easy pace In Week 4, increase to the following 28 minute workout on each of your 4 aerobic days.
  • 7. ExerciseforSixPackAbs.com •5 minutes at easy pace •8 minutes at target pace •2 minutes at easy pace •8 minutes at target pace •5 minutes at easy pace Eating essentials for leven Two Here are several ways to ensure that you include all the right types of macronutrients in your meals and do not overeat. •Divide your plate into halves: half carbohydrate-rich foods, half protein and fat-rich foods. This is a crude and completely unscientific way to get enough protein while limiting the foods that you might tend to overeat. But, on the bright side, it is easy to remember and easy to implement. •Make sure your food does not touch the edges of the plate or the other foods on the plate. This helps you limit portion sizes. •After you eat your plate food, wait for a half-hour. If you are still hungry, eat more. Level 3 of the six pack abs program This third level ask more of you, but by the time you complete it, you will be able to see a difference in your abs. Here are the specifics of waht you will doin Level 3.
  • 8. ExerciseforSixPackAbs.com •Perform 9 abdominal exercises and one lowe-back exercise. •Increase your aerobic exercise to 30 minutes, 3 times a week, including 20 minutes in your target heart-rate zone. •Eat enough protein to facilitate muscle building. THE LEVEL THREE ROUTINE •Learn 3 new ab exercises, plus a back extension. •Perform the workout 4 times a week until you are able to complete the designated number of repetitions of each exercise. •Do one set of each exercise. •Start with 12 repetitions of each ab exercise, and increase your reps by one by your fourth workout of the week. The next week, start with 14 reps of each, adn work up to 15 each. •Rest for 5 to 30 seconds between exercises. If any of the exercises is too difficult, repeat the level 2 exercise that work the same ab area, but increase to the number of repetiotions recommended here. Level Three Week 1 Level Three Exercises Workout 1 Workout 2 Workout 3 Workout 4 Corkscrew 12 reps 12 reps 13 reps 13 reps Hip up 12 reps 12 reps 13 reps 13 reps Reverse Crunches 12 reps 12 reps 13 reps 13 reps Crossover 12 reps 12 reps 13 reps 13 reps Oblique crunches 12 reps 12 reps 13 reps 13 reps Catch 12 reps 12 reps 13 reps 13 reps Toe-touch-crunches 12 reps 12 reps 13 reps 13 reps Crunch leg up 12 reps 12 reps 13 reps 13 reps Frog-leg-crunches 12 reps 12 reps 13 reps 13 reps Isometric back-extension 12 reps 12 reps 13 reps 13 reps Level Three Week 2 Level Three Exercises Workout 1 Workout 2 Workout 3 Workout 4 Corkscrew 14 reps 14 reps 15 reps 15 reps
  • 9. ExerciseforSixPackAbs.com Level Three Exercises Workout 1 Workout 2 Workout 3 Workout 4 Hip up 14 reps 14 reps 15 reps 15 reps Reverse Crunches 14 reps 14 reps 15 reps 15 reps Crossover 14 reps 14 reps 15 reps 15 reps Oblique crunches 14 reps 14 reps 15 reps 15 reps Catch 14 reps 14 reps 15 reps 15 reps Toe-touch-crunches 14 reps 14 reps 15 reps 15 reps Crunch leg up 14 reps 14 reps 15 reps 15 reps Frog-leg-crunches 14 reps 14 reps 15 reps 15 reps Isometric back-extension 14 reps 14 reps 15 reps 15 reps Benefits of Level Three • A very high level of strength and endurance in your abdominal muscles, with the possibility of new muscle mass becoming visible at this stage. • Increased efficiency of your heart and lungs from aerobic exercise. • Accelerated weight loss from the higher volume of exercise. The Level Three Aerobic Challenge Here is your 32 minute program for Week 5 of the fitness exercises for abs. •5 minutes at easy pace •10 minutes at target pace •2 minutes at easy pace •10 minutes at target pace •5 minutes at easy pace By Week 6 at this level, you will even do all 20 target heart rate minutes consecutively. •5 minutes at easy pace •20 minutes at target pace •5 minutes at easy pace Eating essentials for leven Three
  • 10. ExerciseforSixPackAbs.com Get between 7 and 10 grams of protein for every 10 pounds of body weight. Performed this routine and you'll be on the right track to get the six pack abs that you want.
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