16 weeks six pack programme

16 Weeks Six-Pack Programme16 Weeks Six-Pack Programme

World's Leading Six Pack Abs Expert Reveals The Best Secrets To Force Your Body To Lose Up to 16 lbs of Fat in

16 weeks or less

16 Weeks Six-Pack Programme16 Weeks Six-Pack Programme

To get the best result, you must concentrate in 3 components:

•Resistance Training•Interval Training

•Supportive Eating

Before getting started, check with your Before getting started, check with your doctor if it is safe for you to exercise.doctor if it is safe for you to exercise.

Week One - Monday, Wednesday, FridayWeek One - Monday, Wednesday, Friday

RESISTANCE TRAINING

A1: Standard pushupsA2: Body Squat

B1: Stationary LungesB2: Pull ups

C1: BurpeesC2: Plank

For example:

Monday: Resistance Training Tuesday: Interval Training: CardioWednesday: Resistance Training Thursday: Interval Training: CardioFriday: Resistance TrainingSaturday: Interval Training: CardioSunday: Rest

EATING TIPS

Basic Rules:

•Rule #1: • Eat smaller meals

throughout day. •Rule#2:

• Consume enough high quality protein every day.

•Rule#3: • Consume 25-35 grams of

fiber each day•Rule#4:

• Avoid refined sugars and refined grains.

•Rule#5: • Consume an adequate

amount of fat. • Rule#6: • Keep yourself hydrated all

day.

WEEK 1: 16 Weeks Six-Pack ProgrammeWEEK 1: 16 Weeks Six-Pack Programme

Standard Pushup

1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.

2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor.

3. Start position: Extend the elbows and raise the body off the floor.

4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.

5. Return to the start position by extending at the elbows and pushing the body up.

6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.

Sets Reps Weight/Resistance

1 20 BW

2 20 BW

3 20 BW


A1

Bodyweight Squats

1. Start by placing feet shoulder width apart and holding your arms out in front of you.

2. Proceed to squat down like you are going to sit in a chair. Your upper body will lean forward slightly and your hips will shift backwards while going down.

3. Remember to keep your knees from going out in front of your toes while squatting.

4. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head.


1 20 BW

2 20 BW

3 20 BW


A2

Stationary Bodyweight Lunge

1. Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot.

2. Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on hips.

3. Lower body by bending at right hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor.

4. Return to start position. Alternate or switch to other leg after prescribed reps.

5. Remember to keep head back, and hips squared and in a neutral position throughout movement.


1 15-20 BW

2 15-20 BW

3 15-20 BW


B1

Pullup

1. Position hands wider than shoulder width apart with overhand grip (palms facing forward).

2. Start position: Hang with arms fully extended and elbows facing away from body. Feet may be crossed with knees bent.

3. Pull body up until bar is below chin level.

4. Return to start position.5. Remember to keep the movement

controlled with the body stable to minimize momentum and body sway. If the bar is too high, it is advisable to use a step to ensure proper hand placement as well as safety.


1 15-20 BW

2 15-20 BW

3 15-20 BW


B2

8 Count Body Builders

1. Start in a standing position and bend your knees and place your hands on the ground.

2. Extend your legs back into a push up position.

3. Bring your knees back in towards chest and stand back up.This should be a continuous motion and be fluid.


1 15 BW

2 15 BW

3 15 BW


C1

Plank

1. Start by placing your forearms on the ground and forming a plank with your forearms and feet.

2. Hold this position keeping your body parallel to the ground for the required time.


1 45 sec BW

2 45 sec BW

3 45 sec BW


C2


Week Two- Monday, Wednesday, FridayWeek Two- Monday, Wednesday, Friday

RESISTANCE TRAINING

A1: Dive Bomber PushupA2: Jump Squat

B1: Chin up or pull upB2: Alternating Split Squat Jump

C1: Double CrunchC2: Single Leg Plank Pose

For example:


EATING TIPS

Basic Rules:









day.

Dive Bomber Pushup

1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.

2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor.

3. Start position: Extend the elbows and raise the body off the floor.

4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor starting with the head first and follow with the shoulders and waist. It should look like you are diving down towards the ground.

5. Return to the start position by extending at the elbows and pushing the body up. 6) Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.


1 20 BW

2 20 BW

3 20 BW


A1

Squat Jump

1. Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.

2. Arms should be in the ready position with elbows flexed at approximately 90°.

3. Lower body where thighs are parallel to ground.

4. Explode vertically and drive arms up.5. Land on both feet and repeat.

Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.



1 15-20 BW

2 15-20 BW

3 15-20 BW

A2

Chinup

1. Position hands shoulder width to slightly narrower than shoulder width apart with underhand grip (palms facing towards body).

2. Start position: Hang with arms fully extended and elbows forward. Feet may be crossed with knees bent.

3. Pull body up until bar is below chin level.

4. Return to start position.5. Remember to keep the movement

controlled with the body stable to minimize momentum and body sway. If the bar is too high, it is advisable to use a step to ensure proper hand placement as well as safety.


1 15-20 BW

2 15-20 BW

3 15-20 BW


B1

Alternating Split Squat Jump

1. Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot.

2. Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on waist.

3. Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically.

4. Switch feet in the air so that the back foot lands forward and vice versa.

5. Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics.


1 15 each side BW

2 15 each side BW

3 15 each side BW


B2

Double Crunch

1. Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.

2. Start position: Hands behind head and knees bent at 90 degrees.

3. Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, also bring knees towards chest.

4. Return to start position.5. Remember to keep head and back in a

neutral position. Hyperextension or flexion of either may cause injury.


1 30 BW

2 30 BW

3 30 BW


C1

Single Leg Plank Pose

1. Start by forming a straight plank with your forearms and feet as the contact points on the ground.

2. Once the plank is formed raise one foot off the ground and hold this position for the desired time.

3. Once the time has been met return your foot to the ground and repeat with the other leg.


1 45 sec BW

2 45 sec BW

3 45 sec BW


C2

WEEK 3: 16 Weeks Six-Pack ProgrammeWEEK 3: 16 Weeks Six-Pack ProgrammeWeek Three Monday, Wednesday, FridayWeek Three Monday, Wednesday, Friday

A1: Band Squat A2: Band Press (one foot forward, one foot back)

B1: Stationary Lunges (with bands)B2: Standing Band Row (one foot forward, one foot back)

C1: Standing Shoulder Press with bandsC2: Bicep Curl with bands

D1: Standing RotationsD2: Hip Thrusts

Aim for 12-15 reps for each one.

For example:


EATING TIPS

Basic Rules:









day.

Squat with Fit Band

1. Start by stepping on the FitBand with both feet shoulder width apart.

2. Hold the FitBand at shoulder level with both hands. Start into a full squat while holding the band at shoulder height.

3. Return to the starting position and repeat for the prescribed repetitions.


A1

Sets Reps

1 12-15

2 12-15

3 12-15

Standing Chest Press with Band

1. Start by securing the band at chest level behind you and standing with your feet together. To have a more stable stance you can bring one foot in front of the other in a staggered stance(lunge stance).

2. Hold the band with your hands at chest level and your elbows back.3. Press the bands out away from your body until your arms are extended.4. Return to the starting position and repeat for the recommended repetitions.


A2

Sets Reps

1 12-15

2 12-15

3 12-15

Stationary Lunge with Fit Band

1. Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot. Place fit band under front foot and hold the other end with your hands.

2. Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on hips.

3. Lower body by bending at right hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor.

4. Return to start position.


B1

Sets Reps

1 12-15

2 12-15

3 12-15

Standing Row with bands

1. Anchor tubing at around belly button or chest level.

2. Grab the ends of the band in each hand with arms at full extension.

3. Pull your hands back towards your navel and pinch your shoulder blades together as you pull.

4. Keep your elbows close to the body and return to the starting position and repeat. .


B2

Sets Reps

1 12-15

2 12-15

3 12-15

Standing Shoulder Press with Tubing

1. Start by placing both feet on the band and hold each end in both hands at shoulder level.

2. Starting with your elbows at 90 degrees press both arms straight up until your elbows are extended.

3. Return to the starting position and repeat for the prescribed repetitions. Keep your abdominals tight throughout the movement and avoid arching your low back.


C1

Sets Reps

1 12-15

2 12-15

3 12-15

Bicep Curl 1. Stand with feet shoulder width apart,

knees slightly bent, and at a staggered stance.

2. Step onto middle of tubing with back foot or both feet.

3. Start position: Grasp handles with underhand grip (palms facing forward) with arms hanging down at sides. Elbows should be close to sides.

4. Flex at the elbows and curl handles up to approximately shoulder level. Keep elbows close to sides throughout movement.

5. Return to start position.6. Remember to keep back and head

straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving.


C2

Sets Reps

1 12-15

2 12-15

3 12-15

Standing Rotations

1. Position pulley at approximately chest height.

2. Stand with your right side towards pulley. Position feet shoulder width apart with knees slightly bent.

3. Start position: Grasp handle with right hand first followed by left hand on top of right hand. Extend arms forward at shoulder level. Hips and shoulders should be squared.

4. Rotate hips approximately 65° (or slightly past midway between the hip and naval).

5. Return to start position. Switch sides after prescribed number of reps.

6. Remember to rotate shoulders and hips and not just the arms. To ensure this movement, let head follow arms during rotation.


D1

Sets Reps

1 12-15

2 12-15

3 12-15

Hip Thrusts

1. Lie on your back with your legs bent 90 degrees at the hip.

2. Slowly lift your hips off the floor and towards the ceiling.

3. Lower your hips to the floor and repeat for the prescribed number of repetitions.


D2

Sets Reps

1 12-15

2 12-15

3 12-15


Circuit Training Exercises A1: Ball Pushups: A2: Ball Squat: (hold dumbbells on your side if available)A3: Seated Band Row A4: Hip Bridge A5: Side Lateral Raise w/ band A6: Tricep Extensions A7: Ball Crunch A8: Superman

Circuit training is an excellent way to improve mobility, strength and stamina. This circuit training format utilizes a group of 8 strength exercises that are completed one exercise after another with little or no break. Each exercise is performed for a prescribed amount of time before moving on to the next exercise. The exercises within each circuit are separated by brief, timed rest intervals, and each circuit is separated by a longer rest period. The total number of circuits performed during a training session may vary from two to five depending on your training level (beginner, intermediate, or advanced), your period of training (preparation or competition) and your training objective.

EATING TIPS

Basic Rules:









day.

Pushup (both hands on ball)

1. Get on your knees and place hands 6-8 inches apart onto the flexaball.

2. Start position: Align hands at nipple line, place feet hip width apart on toes, and extend the arms to raise body up. Trunk and hips should be in a straight line.

3. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the flexaball.


5. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back..


Wall Squat with resistance

1. Start by placing the ball behind the small of your back. Place the band your your feet and hold onto it with your hands.

2. Slowly squat down until your thighs are near parallel to the ground.

3. Return to the starting position and repeat. ..

A2A1

Seated Row with Bands

1. Start by attaching a band to the top of a door or fixed object.

2. Sit on the ground with your knees bent and your arms extended up and out.

3. Pull the handles towards your chest keeping your elbows close to your body.

4. Pinch your shoulder blades together while performing this movement.

5. Repeat for the prescribed number of repetitions. ..


Hip Bridge on Ball

1. Assume back lying position on floor. Place hands at sides with palms down on floor.

2. Start position: Place heels on top of Flexaball with knees slightly bent.

3. Raise hips off floor by pressing heels into ball.

4. Return to start position.5. To increase difficulty, raise and extend

arms above chest. ..

A4A3

Lateral raise with tubing

1. Step onto tubing with feet hip width apart and knees slightly bent.

2. Start position: Grasp handles with a neutral grip (palms facing each other). Arms should hang down to sides with elbows slightly bent.

3. Raise handles to side of body at shoulder height keeping elbows only slightly bent.

4. Return to start position. ..


Cable Overhead Tricep Extensions

1. Start by placing cable or band at or near head level. Step forward with one foot for balance.

2. Grab handle with your hands and with your elbows pointing forward extend your hands out until your arms are straight.

3. Return to the starting position and repeat for the recommended repetitions. ..

A6A5

Stability Ball Crunch

1. Sit in upright position on flexaball with feet flat on floor.

2. Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region. Raise hips slightly to create a ?able top position parallel to floor.

3. Place hands across your chest. Head should be in a neutral position with a space between chin and chest.

4. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders up.

5. Return to start position.6. Remember to keep head and back in a

neutral position. Hyperextension or flexion of either may cause injury.


Superman

1. Start position: Lie face down on floor with hands down at sides. You may place a rolled towel under forehead to clear face from floor.

2. Raise chest and head off floor keeping feet in contact with floor.

3. Return to start position.4. To increase resistance, extend arms

and place hands overhead.5. Do not raise head past 8-12 inches -

excessive hyperextension may cause injury. To vary exercise raise feet while raising trunk.

..

A8A7


Circuit Training Exercises A1: Ball Pushups (feet on the ball): A2: Band Squat and Press: A3: Standing Bent Over Pull DownA4: Hamstring curl w/ stability ballA5: Kneeling Tricep PressdownA6: Bicep curl (w/ band attached to the door)A7: Ball Transfer (arm to leg exchange)A8: Superman (with alternating arms and legs)


EATING TIPS

Basic Rules:









day.

Pushup (both feet on ball)

1. Lie face down with chest on flexaball.2. Take your hands and walk forward

allowing the flexaball to roll under your body until the top of your feet are supported by the flexaball.

3. Start position: With arms fully extended, place your hands slightly wider than shoulder width, fingers pointing straight ahead, and aligned at the nipple line.

4. Lower your body (legs, hips, trunk, and head) 4-8 inches from the floor.



Squat with Fit Band

1. Start by stepping on the FitBand with both feet shoulder width apart.

2. Hold the FitBand at shoulder level with both hands. Start into a full squat while holding the band at shoulder height.

3. Return to the starting position and repeat for the prescribed repetitions. ..

A2A1

45 degree Lat Pulldown with bands

1. Secure door strap overhead at top of door.

2. Start position: Position hands overhead and shoulder width apart. Grasp handles with a neutral grip (palms facing each other) and lean trunk forward in alignment with the angle of the tubing from the point of attachment.

3. Pull handles down to approximately ear level, making sure you lead with the elbows and squeeze the shoulder blades together at the end of the pulldown.

4. Return to start position. ..


Hamstring Curl

1. Assume back lying position on floor. Place hands at sides with palms down on floor.

2. Start position: Place heels of both feet on top of stability ball. Raise hips off floor.

3. Curl heels toward glutes by flexing at the knee. Hips should remain off floor.

4. Return to start position.5. Remember to maintain stability of ball

by utilizing muscles in the trunk and core. To increase difficulty, cross arms hands over chest to take away base of support. ..

A4A3

Tricep Pressdown

1. Secure door strap overhead at top of door.2. Stand approximately 2-3 feet away from

attachment point with feet shoulder width apart and knees slightly bent . You may use a staggered stance for increased stability.

3. Start position: Grasp handles with shoulder width or medium overhand grip (palms down). Lower handles to chest level so that elbows are bent at 90°.

4. Keeping shoulders stabilized and elbows close to sides, extend arm and lower bar to hip level.

5. Return to start position.6. Remember to keep back and head erect and

in a neutral position. Stabilize shoulders by squeezing shoulder blades together slightly...


Bicep Curl - Biceps (Bands

1. Stand with feet shoulder width apart, knees slightly bent, and at a staggered stance.

2. Step onto middle of tubing with back foot or both feet.

3. Start position: Grasp handles with underhand grip (palms facing forward) with arms hanging down at sides. Elbows should be close to sides.

4. Flex at the elbows and curl handles up to approximately shoulder level. Keep elbows close to sides throughout movement.

5. Return to start position.6. Remember to keep back and head straight

in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving. ..

A6A5

Arm to Leg Exchange

1. Lie back onto floor or bench with knees bent and hands straight behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.

2. Start position: Straighten legs and hold a stability ball between your legs.

3. Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, also bring legs and ball towards chest. At the top position transfer the ball from your legs to your hands.

4. Return to start position and repeat in the other direction.

5. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.


Pushup Superman w/ Alternating Arms

1. Starting Position: Start the movement in a plank position. Holding that position raise your right arm and left leg off of the ground.

2. Return to the starting position and repeat with the other arm and leg. Hold each lift for 1-2 seconds.

..

A8A7


Circuit Training Exercises A1. Band Press A2. Box Jump: A3. Band Row: A4. Step up: w/o bandA5. Bench dipA6. Walking Lunges (w/ weights)A7. Tricep Extension (behind head)A8. Toe Touch (Ab crunch)A9. One arm standing concentration curl


EATING TIPS

Basic Rules:









day.

Standing Chest Press with Band

1.Start by securing the band at chest level behind you and standing with your feet together. To have a more stable stance you can bring one foot in front of the other in a staggered stance(lunge stance).2.Hold the band with your hands at chest level and your elbows back.3.Press the bands out away from your body until your arms are extended.4.Return to the starting position and repeat for the recommended repetitions.


Linear Stability Jumps

1. Stand facing box with feet slightly wider than hip-width apart.

2. Lower body into a semi-squat position and jump up onto box. Feet should land softly on box.

3. Step back down (not jump back down) and repeat according to prescribed reps. . .

A2A1

Standing Row with bands

1. Anchor tubing at around belly button or chest level.

2. Grab the ends of the band in each hand with arms at full extension.

3. Pull your hands back towards your navel and pinch your shoulder blades together as you pull.

4. Keep your elbows close to the body and return to the starting position and repeat. ..


One Leg Box Step Up

1. Stand to the right of the box. Place left foot on top of box.

2. Raise body using the left foot only until leg is extended

3. Lower to start position keeping the foot on top of box. Repeat with other leg according to exercise prescription.

A4A3

Tricep Bench Dip

1. Start by placing your hands on the bench and your feet are on the ground with your legs semi straight.

2. Proceed to bend your arms until they are bent to about 90 degrees.

3. Return to the starting position and repeat for the desired repetitions.


Walking Lunge with Dumbbell

1. Start position: Stand with feet hip width apart. Hold a Dumbell in each hand.

2. Step forward 2-3 feet forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury.

3. Push body up and move the back foot beside the front foot. Alternate feet and repeat.

4. Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.

5. Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor...

A6A5

Standing Overhead Tricep Extension with band

1.Start by holding the tubing in one hand and placing that hand behind your back.2.Now grab the other end of the band with the arm that is over your head.3.Extend the top elbow until your arm is fully extended. 4.Return to the starting position and repeat for the prescribed repetitions.


Alternating Toe Touch

1. Start position: Lie back onto floor or bench with feet up into the air. Head should be in a neutral position with a space between chin and chest.

2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extend one arm and reach for the opposite foot.

3. Return to start position and repeat with other hand.

4. Remember to keep head and back in a neutral position. Hyperextension or flexion may cause injury. To increase resistance, hold medicine ball in hands. To decrease resistance, position hand closer towards body

..

A8A7

Cable Curl

1.Stand approximately 2 feet away from cable pulley with feet shoulder width apart and knees slightly bent.2.Start position: Grasp bar with underhand grip (palms facing forward) approximately hip width apart and allow arms to hang down at sides. Elbows should be close to sides. 3.Flex at the elbows and curl bar up to approximately shoulder level. Keep elbows close to sides throughout movement. 4.Return to start position.

WEEK 6: 16 Weeks Six-Pack ProgrammeWEEK 6: 16 Weeks Six-Pack ProgrammeA9

5.Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving.

WEEK 7: 16 Weeks Six-Pack ProgrammeWEEK 7: 16 Weeks Six-Pack ProgrammeWeek Three Monday, Wednesday, Week Three Monday, Wednesday, FridayFriday

300 Spartan Training Workout - Endurance and Conditiong Training Week

1.Jump Squat (30 reps)2.Staggered pushups (30 reps)3.Alternating Split Jump (30 reps)4.Explosive pushups (30 reps)5.Prison squat (30 reps)6.Hindu pushups (30 reps)7.Kneeling Band Row (30 reps)8.Burpees (30 reps)9.Pull ups (30 reps)10.Double Crunch (30 reps)

Complete a total of 300 reps combined. NO PRISONES... NO MERCY

EATING TIPS

Basic Rules:









day.


RESISTANCE TRAINING

All exercises are done in a superset between upper body and lower body.

For example, elevated feet pushups (upper body) are supersetted with 1 legged ball squats (lower body). Do NOT rest within the superset (between the upper body and lower body), but rest 30 seconds after the lower body before repeating the superset again. Repeat for a total of 2-3 rounds total. Proceed to the next superset.

Aim for higher reps: 15-20 repsAim for 3-4 rounds for each superset (upper body to lower body)Again, take no more than 30 seconds rest in between.

EATING TIPS

Basic Rules:









day.

Elevated Feet Pushup

1.Lie face down on a ball with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.2.Place hands slightly wider than shoulder width3.Start position: Extend your arms and place feet at hip width with toes positioned onto a secure bench or chair.4.Lower your body (legs, hips, trunk, and head).5.Return to the start position by extending at the elbows and pushing the body up. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.


1 legged ball squat

1.Place flexaball against wall approximately lower back height.2.Start position: Lean lower back against ball and take approximately one step forward with each foot. Feet should be slightly wider than hip width apart.3.Raise one foot off the ground. Bending at the hips and knees, lower body until thigh is parallel to the ground. DO NOT allow knee to extend past the big toe.4.Return to start position.5.Remember to keep back and head straight in a neutral position.6.Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially.

`

A2

Pushup (both feet on ball)

1.Lie face down with chest on flexaball.2.Take your hands and walk forward allowing the flexaball to roll under your body until the top of your feet are supported by the flexaball.3.Start position: With arms fully extended, place your hands slightly wider than shoulder width, fingers pointing straight ahead, and aligned at the nipple line.4.Lower your body (legs, hips, trunk, and head) 4-8 inches from the floor.5.Return to the start position by extending at the elbows and pushing the body up.

WEEK 8: 16 Weeks Six-Pack ProgrammeWEEK 8: 16 Weeks Six-Pack ProgrammeB1

Single Leg Hip Extension on Ball

1. Assume back lying position on floor. Place hands at sides with palms down on floor.2.Start position: Place one heel on top of Flexaball with knee slightly bent.3.Raise hips off floor by pressing one heel into ball.4.Return to start position.5.To increase difficulty, raise and extend arms above chest.

B2

Pullup

1.Position hands wider than shoulder width apart with overhand grip (palms facing forward). 2.Start position: Hang with arms fully extended and elbows facing away from body. Feet may be crossed with knees bent.3.Pull body up until bar is below chin level.4.Return to start position.5.Remember to keep the movement controlled with the body stable to minimize momentum and body sway. If the bar is too high, it is advisable to use a step to ensure proper hand placement as well as safety.

WEEK 8: 16 Weeks Six-Pack ProgrammeWEEK 8: 16 Weeks Six-Pack ProgrammeC1

Wall Sit

1.Place ball against the wall and your lower back. 2.Proceed into a squated position so that your thighs are parallel to the ground.3.Hold this position for the required number of seconds. 4.Remember to keep your feet flat on the floor and your knees behind your toes.5.Hold for as long as you can.

C2

Upright Row with band

1.Stand on a band with your feet and hold the other end of the band with your hands.2.Bring your elbows up towards the ceiling and keep your hands close to your chest. 3.Return to the starting position and repeat for the prescribed repetitions.

WEEK 8: 16 Weeks Six-Pack ProgrammeWEEK 8: 16 Weeks Six-Pack ProgrammeD1

Calf Raise

1.Start position: Stand with feet hip width apart leaning against a ball or stand on the edge of a step on the balls of your feet with heels hanging over edge. Toes should be pointing forward.2.Contract calves by pushing off balls of feet to raise heels up in air (standing on toes) 3.Lower heels and repeat.4.Remember to keep knees slightly bent throughout movement to prevent any knee strain.

D2

Bicep Curl

1.Stand with feet shoulder width apart, knees slightly bent, and at a staggered stance.2.Step onto middle of tubing with back foot or both feet.3.Start position: Grasp handles with underhand grip (palms facing forward) with arms hanging down at sides. Elbows should be close to sides.4.Flex at the elbows and curl handles up to approximately shoulder level. Keep elbows close to sides throughout movement. 5.Return to start position.6.Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving.

WEEK 8: 16 Weeks Six-Pack ProgrammeWEEK 8: 16 Weeks Six-Pack ProgrammeE1

Knee Lift

1.Lie on your back and place a stability ball behind your knees. 2.Secure it with the backs of your legs and your feet.3.Lift your knees towards your chest and then return to the starting position

E2


A1: Explosive PushupsA2: Ball Squat with bandsB1: Band FlyB2: One Leg Hamstring CurlC1: Pullup or Chin upC2: Reverse Lunges with free weights (i.e. plates)D1: Band Row (Seated on the Floor)D2: Wall Squat Hold with Calf RaisesE1: Front Lateral RaiseE2: Ball Crunch with bands for resistance

-Aim for higher reps: 15-30 reps-Aim for 2-3 rounds for each superset (Alternating between upper body to lower body)-Again, take no more than 30 seconds rest in between.

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Explosive Pushup

1.Start by getting into a push-up position.2.Lower yourself to the ground and then explosively push up so that your hands leave the ground. 3.Catch your fall with your hands and immediately lower yourself into a pushup again and repeat.4.Repeat for the recommended repetitions.


Wall Squat with resistance

1.Start by placing the ball behind the small of your back. Place the band your your feet and hold onto it with your hands. 2.Slowly squat down until your thighs are near parallel to the ground. 3.Return to the starting position and repeat.

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A2

Chest Fly with Tubing

1.Secure door strap waist height.2.Stand with feet shoulder width apart, knees slightly bent, facing away from the attachment point. You may put one foot in front of the other (staggered stance) for increased stability.3.Start position: Grasp each handle and position hands wider than shoulder width with palms facing each other (neutral grip). Elbows should be slightly bent and behind the body. 4.Begin by moving arms in an arcing motion to join hands at chest level. 5.Return to start position.

WEEK 9: 16 Weeks Six-Pack ProgrammeWEEK 9: 16 Weeks Six-Pack ProgrammeB1

Single Leg Curl (on ball)

1.Assume back lying position on floor. Place hands at sides with palms down on floor.2.Start position: Place heel of one foot on top of Flexaball. Other leg should be held in the air above ball. Raise hips off floor by pushing heel down into ball.3.Curl ball towards glutes by flexing at the knee. Hips should remain off floor.4) Return to start position.4.Remember to maintain stability of ball by utilizing muscles in the trunk and core. To increase difficulty, raise hands up over chest.

B2

Chinup

1.Position hands shoulder width to slightly narrower than shoulder width apart with underhand grip (palms facing towards body). 2.Start position: Hang with arms fully extended and elbows forward. Feet may be crossed with knees bent.3.Pull body up until bar is below chin level.4.Return to start position.5.Remember to keep the movement controlled with the body stable to minimize momentum and body sway. If the bar is too high, it is advisable to use a step to ensure proper hand placement as well as safety.

WEEK 9: 16 Weeks Six-Pack ProgrammeWEEK 9: 16 Weeks Six-Pack ProgrammeC1

Bodyweight Reverse Lunge

1.Start by standing with your feet shoulder width apart. 2.Step back with one foot and bend your knees into a lunged position. Your back knee should come close to touching the ground and your front leg should be bent to about 90 degrees at the knee. 3.Maintain your upright posture throughout the movement. 4.Return to the starting position and repeat. Once repetitions are completed then repeat with the other leg.

C2

Seated Row with Bands

1.Start by attaching a band to the top of a door or fixed object. 2.Sit on the ground with your knees bent and your arms extended up and out. 3.Pull the handles towards your chest keeping your elbows close to your body.4.Pinch your shoulder blades together while performing this movement.5.Repeat for the prescribed number of repetitions.

WEEK 9: 16 Weeks Six-Pack ProgrammeWEEK 9: 16 Weeks Six-Pack ProgrammeD1


Week Three Monday, Wednesday, FridayWeek Three Monday, Wednesday, Friday

All exercises are done in a superset between upper body and lower body. For example, pushups with bands (pushing) are supersetted with Pull ups (pulling). Do NOT rest within the superset, but rest 30 seconds after the lower body before repeating the superset again. Repeat for a total of 2-3 rounds total. Proceed to the next superset.

Aim for lower reps: 6-10 reps. Aim for 2-4 rounds for each superset Again, take no more than 30 seconds rest in between.

Superset: A1: Pushups with Bodylastics bandA2: Pull-ups with medium size towel*Aim for 3-4 roundsB1: Staggered alternating pushupsB2: Lat Pulldown swimmer with Bodylastics band*Aim for 3-4 roundsC1: Squat and Press (use any weights that you can find) For example: rocks,C2. Alternating Split Squat Jump. (use any weights that you can find) For example: rocks,*Aim for 3-4 roundsD1: One Leg Calf Raise with weights. D2: Bicep Curl: *Aim for 2 roundsE1: Weighted Abdominal Crunch: E2: Plank with leg lift: *Aim for 2 rounds

EATING TIPS

Basic Rules:









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WEEK 11: 16 Weeks Six-Pack ProgrammeWEEK 11: 16 Weeks Six-Pack ProgrammeWeek Three Monday, Wednesday, FridayWeek Three Monday, Wednesday, FridayAll exercises are done in a superset between upper body and lower body. For example, pushups with bands (pushing) are supersetted with Pull ups (pulling). Do NOT rest within the superset, but rest 30 seconds after the lower body before repeating the superset again. Repeat for a total of 2-3 rounds total. Proceed to the next superset.


Superset: A1: Pushups with feet on the ball (with band to add resistance)A2: One leg squat with rope (both sides)*Aim for 3-4 rounds B1: Spiderman pushupsB2: Deep Squat with plates*Aim for 3 rounds C1: Pull-ups with weights (you can use a backpack with books in it for weights)C2: Squat hold with rope (hold for as long as you can)*Aim for 3-4 rounds D1: Recline Pull with the ropeD2: Forward Lunges with weight*Aim for 3 roundsE1: Tricep extension with the ropeE2: Weighted Ab Crunch*Aim for 2 roundsF1: Right Side PlankF2: Left Side Plank*Aim for 2 rounds

EATING TIPS

Basic Rules:









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Superset: A1: Pushups with hands on the ball (with band to add resistance)A2: Jump Squat with weights*Aim for 3-4 rounds B1: Spiderman pushups with bandsB2: Alternating Split squat jump with weights*Aim for 3 rounds C1: Pull-ups with weights (you can use a backpack with books in it for weights)C2: Squat hold with weights (hold for as long as you can)*Aim for 3-4 rounds D1: Recline Pull with the rope (one leg up)D2: Calf Raise with weight*Aim for 3 roundsE1: Bicep curl with the rope (using your bodyweight for weight)E2: Stability crunch with bodylastic bandsE3: Ball Plank*Aim for 2 rounds

EATING TIPS

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Superset: A1: Ball Pushups with hands on the ball (with band to add resistance)A2: One Leg Squat (Pistol Squat style)*Aim for 4-5 rounds B1: Elevated pushups with resistance bandB2: Plate Swing (watch the video)*Aim for 4-5 rounds C1: Pull-ups with weights (you can use a backpack with books in it for weights)C2: Squat with weights (Small range of motion)*Aim for 4-5 rounds D1: Recline Pull with feet elevatedD2: Hip Bridge (on the chair)*Aim for 4-5 roundsE1: Tricep extension with rope or using the jungle gym (using your bodyweight for weight)E2: Stability crunch with resistance bandsE3: Ball Plank with feet elevated* Aim for 2 rounds

EATING TIPS

Basic Rules:









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Week Three Monday, Wednesday, FridayWeek Three Monday, Wednesday, FridayAll exercises are done in a superset between upper body and lower body. For example, pushups with bands (pushing) are supersetted with Pull ups (pulling). Do NOT rest within the superset, but rest 30 seconds after the lower body before repeating the superset again. Repeat for a total of 2-3 rounds total. Proceed to the next superset.


Superset:

A1: Spiderman Pusups with weighted backpackA2: Squat with weighted backpack and plate*Aim for 4-5 rounds B1: Pushups with weighted backpackB2: One Leg Squat with rope and weighted backpack*Aim for 4-5 rounds C1: Pull-ups with weighted backpack C2: Forward Lunges with weighted backpack and plate*Aim for 4-5 rounds D1: Recline Pull with weighted backpackD2: Squat Hold with weighted backpack*Aim for 4-5 roundsE1: Bicep Curl with rope or using the jungle gym (to add resistance use a weighted backpack)E2: Pushup Plank with weighed backpackE3: Reverse crunches* Aim for 2 rounds

EATING TIPS

Basic Rules:









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Aim for lower reps: 8-12 eps. Aim for 4-5 rounds for each superset Again, take no more than 30 seconds rest in between.

Superset:

A1: One Arm PushupsA2: Reverse Lunges with weighted backpack and plate*Aim for 4-5 rounds B1: Elevated Pushups with weighted backpackB2: Band Squat and press w/ weighted backpack*Aim for 4-5 rounds C1: Pull-ups with weighted backpack C2: Squat (small range of motion) with weighted backpack and plate*Aim for 4-5 rounds D1: Recline Pull with weighted backpack (feet elevated)D2: One leg calf raise with weighted backpack and plates or dumbbell*Aim for 4-5 roundsE1: Tricep Extension with rope or using the jungle gym(to add resistance use a weighted backpack)E2: Ball Plank (feet elevated) with weighed backpackE3: Ball crunch with bands* Aim for 2 rounds

EATING TIPS

Basic Rules:









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Aim for lower reps: 6-10 reps. Aim for 4-5rounds for each superset Again, take no more than 30 seconds rest in between.

Superset: A1: One Arm PushupsA2: One Leg Pistol Squat with weighted backpack and rope or using the jungle gym*Aim for 4-5 rounds B1: Alligator Pushups with or without weighted backpackB2: Jump Squat w/ weighted backpack*Aim for 4-5 rounds C1: Pull-ups (using a towel) with weighted backpack C2: One Leg Squat hold with plate*Aim for 4-5 rounds D1: Recline Pull with weighted feet elevated on a stability ballD2: One leg calf raise with weighted backpack and stability ball*Aim for 4-5 roundsE1: Upside Down Shoulder press E3: Tricep Extension with rope or using the jungle gym(to add resistance use a weighted backpack)E3: Hammer curl with plate (lean against the wall for support*Aim for 2 roundsF1: Ball crunch with fitness bandsF2: Rotational twist with fitness bands*Aim for 2 rounds

EATING TIPS

Basic Rules:









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http://www.iwantsixpackabs.com/online_fitness_store.html/jungle_gym1.html

http://www.fitness-vip.com/Bodylastics.html

http://www.fitness-vip.com/Bodylastics.html