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WEEK 1 INSTRUCTIONS:
All exercises are done in supersets.
Perform 1a then move immediately to 1b and then take the recommended rest time.
Repeat for a total of the recommended sets before moving to the next superset.
For example, 1a are supersetted with 1b. Do NOT rest within the superset (between 1a and 1b), but rest for the recommended rest time after 1b before repeating the superset.
Recommended Work Time, Rest Time, and Sets
-Beginners- 15 seconds work time 35 second break in between supersets 2 sets for each superset
-Intermediate- 20 seconds work time 30 second break in between supersets 3 sets for each superset
-Advanced- 30 seconds work time 25 second break in between supersets 3 sets for each superset
Note: Perform this workout 3x for week 1
Week 1
1a: Pushup 1b: DB Squat
2a: Chin Up 2b: Forward Lunge
3a: Shoulder Press 3b: Hamstring Curl
4a: Mountain Climbers 4b: Plank
5a: Plank 5b: Mountain Climber
How to maximize your fat loss results:
Perform interval training cardio immediately after this workout routine.
Sprint for 20 seconds Walk for 30 seconds Repeat for 6 rounds
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