LOSE BELLY FAT CARDIO EXERCISES. ADD INTENSITY TO my WEEK 1-12 “Cardio”
February 3, 2011 by admin
Filed under Abs Videos
DOWNLOAD MY ebook “The Art of Fatloss!” if you want to lose fat around your belly, build a six pack, and have a better body than you do now. Easy to follow. Visit here: www.makingthebest.com fit fitness cardio intensity workouts workout butt home tone shape up videos exercise exercises training abs muscles lean fat loss body booty weight crossfit cross strength best bootcamp muscle toned hot sexy high interval hiit ahmad baari makingthebest.com makingthebest
Related Reading:
Jillian Michaels 6 Week SixPack
December 10, 2010 by admin
Filed under Abs Workout DVD
 |
Related Reading:
2010 Road Map to 6 Pack Abs Workout Challenge – Week 3 Exercises
August 15, 2010 by admin
Filed under Abs Workout
Hello Everyone!
Welcome back to the 12 weeks to six pack abs workout series for week 3. Hopefully by now these 10 minute ab routines have become a part of your daily routine and you are doing them on at least 3 or 4 times a week.
It is now time to step it up a notch and try and do these ab routines everyday! If you are having trouble being consistent at doing these workouts, I suggest you pick a time during the day to do them. This means everyday you do the workout at the same time. For best results, I would suggest doing them first thing in the morning. I typically do this and its great because its the first thing I do when I get up. It relaxes me and lets me think about what I need to do during the day and then sets my mind at ease as I know I have done something healthy for my body! So again, I encourage you to pick a time during the day that you are going to dedicate and set aside for yourself so that you can consistently get these workouts in. Remember, it only takes 10 minutes to complete, its going to make you feel great and its going to get you those results that you are looking for! Those results are what is going to keep you motivated to continue so get that motivation and determination and do it! Trust me, you will be happy you did at the end of these 12 weeks! Now lets get right into those ab exercises!
12 Week To Six Pack Abs Workout Series – Week 3
Exercise 1: Plate 8′s
Sets & Reps: 2 Sets & 8 Reps per Set
Exercise 2: Recliner Press Crunch
Sets & Reps: 2 Sets & 12 To 15 Reps Per Set
Exercise 3: Side Plank Rotations
Sets & Reps: 2 Sets & 12 Reps per Side per Set
Exercise 4: Physioball Rollouts
Sets & Reps: 2 Sets & as Many Reps as You Can
Exercise 5: Physioball Skier Tuck
Sets & Reps: 2 Sets & 12 Tucks per Side per Set
Once you have finished your sets, don’t forget to drink as much water as you can. As mentioned in last week’s article, the more water you drink the better. Try to aim for between 80 to 100 ounces a day (2.5 to 3 liters). Also, hopefully you are focusing on lowering your fat intake too.
Don’t forget to do the exercises presented above with as few breaks as possible. Once you have completed the exercises, repeat the circuit again. Training in this fashion is called circuit training and will help you build your abdonminal strength and your muscular endurance and get you that healthy, lean, athletic and muscular look.
Circuit training workouts are great ways to get your body into ultimate shape but you need to be organized when you do it and it needs to have variety and you need to ensure you are switching it up on a regular basis. The reason for this is because your body adapts quickly to workouts and the best way to continually achieve results is to ensure your body is continually in a state of shock. Therefore you should strive to organize yourself and ensure your training is organized over several months with a nutritional plan to follow as well. Get a ripped, lean, athletic body is not rocket science. You just need discipline, commitment and a great circuit training workout and nutritional plan.
Related Reading:
2010 Road Map to 6 Pack Abs Workout Challenge – Week 4 Exercises
August 14, 2010 by admin
Filed under Abs Workout
Hi everyone and welcome back to week 4′s installement of the 2010 road map to 6 pack abs workout challenge!
This week I want you to really slow it down. What I mean by is that I want you to slow the pace down for each rep that you do and really focus on contracting the abdominal muscles and keeping tension on them. Achieving 6 pack abs is about the quantity of exercise movements you do but rather on the quality, so for this week and all weeks going forward, I want you to really slow it down and focus on the quality of each rep that you do.
Hopefully you are remaining consistent with your ab workouts and are getting them in everyday. Remember that consistency is the key to unlocking your success, and really, because the workouts only take 10 to 15 minutes to complete, you shouldn’t have much of an issue getting them in and getting them done.
Don’t forget about your diet either. You want to make sure you are eating healthy foods that are low in fat and make sure that you are drinks 80 to 100 ounces of water a day (2.5 to 3 liters). Also, you are going to want focus on eating foods with complexe carbohydrates like brown rice, potatoes, whole grain bread, whole grain pasta etc.
Now without further adue, lets jump right into the exercises!
12 Weeks to 6 Pack Abs Workout Challenge – Week 4 Exercises
Ab Exercise 1: Hanging Windshield Wipers
2 Sets & 10 Reps per Set
Ab Exercise 2: Tubing Punch & Crunch
2 Sets & 12 Reps per Side
Ab Exercise 3: V-Up Slow Twist
2 Sets & 10 to 12 Reps per Set
Ab Exercise 4: Medicine Ball “21″
2 Sets & 21 Reps per Set
Ab Exercise 5: Rolling Planks
2 Sets & 12 Complete Rolls per Set
Remember to do each rep in a slow controled fashion and to complete and move through the exercises with as few breaks as possible. This is called circuit training and is the most effective way to build a leaner, fitter, more athletic body as works out your muscles and builds your muscular endurance all at the same time. Its like weight training and cardio combined into one and is a training principle used by many top athletes and celebrities who just don’t have the time to spend hours in the gym.
Effective circuit training programs can be completed in as little as 20 minutes and if planned correctly, can be far more effective than spending hours in the gym. The most effective circuit training programs are typically planned out over several weeks and typically include a nutritional plan. Circuit training workouts combined with a healthy nutritional diet are the most effective and efficient way to get a lean, ripped and muscular body. Not only will it help you look better but you will also be significantly more athletic the next time you are playing sports with your friends!
Related Reading:
2010 Road Map to 6 Pack Abs Workout Challenge – Week 9 Exercises
August 13, 2010 by admin
Filed under Abs Workout
Hey everyone and welcome back to the greatest ab workout series. We are coming down to the final weeks and if you have stuck with the program and kept your diet clean, you are really starting to see epic results. Its no time to hold back now and especially with the few final weeks coming up, you really want to step it up. Don’t forget to get these workouts in at least 5 to 6 times a week. Remember, they don’t take long and they are the difference between get a 6 pack and losing it altogether. Also, keep your diet clean and try and avoid excessive high calorie and high fat foods. You are almost there so keep it up! Now lets get into the exercises for week 9!
12 Weeks to 6 Pack Abs Workout Challenge – Week 9 Exercises
Exercise 1: Rock Reverse Crunch
2 Sets to Failure
Exercise 2: Frog Crunches
2 Sets of 20 Reps
Exercise 3: Med Ball Switches
2 Sets of 12 to 15 Reps Each Side
Exercise 4: Med Ball Side Slams
2 Sets of 10 to 12 Reps on Each Side
Exercise 5: Tubing Woodchoppers
2 Sets of 15 Reps Each Direction
Hopefully by now you are seeing the benefits of training to a well planned out workout system for your abs. You shouldn’t just stop there. Now that you can see the benefits of working out to a training system that works, you should strive to find a fully body workout and nutritional training program. As you can see, its easy and effective to workout when you have a plan. Hopefully you have been taking the ab workouts I have provided, written or printed them out and followed along each and everyday since you started reading my articles. Getting a fully body workout and nutritional program is just as easy to obtain and follow.
Related Reading:
2010 Road Map to 6 Pack Abs Workout Challenge – Week 10 Exercises
July 31, 2010 by admin
Filed under Abs Workout
Hi everybody and welcome back to the 2010 road to 6 pack abs workout challenge! Great news for you today! If you have trained hard over the past 9 weeks, done all the exercises 5 to 6 days a week and kept your diet clean then I want to reward you with an entire week off! You are going to need it as I need you to be 100% ready going into the final 3 weeks. Recovery is key to building muscle so over the next week, keep your diet clean but you can lay off the ab exercises. Once your recovery period is over, these are the exercises I want you to do starting next week.
12 Weeks to 6 Pack Abs Workout Challenge – Week 10 Exercises
Exercise 1: 3 Way Ab Wheel-Outs
2 Sets of 12 Reps
Exercise 2: BOSU Tuck Crunch
2 Sets of 20 Reps
Exercise 3: Hanging Knee Drops
2 Sets of 10 Drops on Each Leg
Exercise 4: Seated Around the Worlds
2 Sets of 10 to the Right and 10 to the Left
Exercise 5: Wall Plank Tucks
2 Sets of 10 to 12 Reps on Each Leg
Another 5 challenging ab exercises have been laid out for you. If you have tried them you can see they are not easy but they work. Keep the intensity up and try and take as few breaks as possible between exercises.
Well organized workout and nutritional programs are the key to achieving your ultimate body and getting that lean, athletic, muscular look. If you have been following this ab workout series, you are starting to see the benefits of such an organized program. Its time to take your training up to the next level and incorporate such a program into your workout routine but that incorporates your entire body. Having your workouts planned in advanced and having them include a lot of variety and changing it up is the best way to get into the best shape of your life. You won’t get bored of the same old workouts and you will be motivated to keep going from the results of what your body looks like as well as the increase in strength and overall health of your body!
Related Reading:
2010 Road Map to 6 Pack Abs Workout Challenge – Week 1 Exercises
July 24, 2010 by admin
Filed under Abs Workout
Hello Everyone!
This is the first article installment of a 12 part series on how to get 6 pack abs in 12 weeks. The workout below takes about 10 minutes to complete and should be done 3 to 4 times a week by intermediates and up to 6 times a week by advanced participants. There are five abdominal exercises in this workout. Complete each exercise and move immediately on to the next exercise, trying not to take a break in between. Once you have completed each of the five exercises, repeat the circuit again. The goal is to complete all ab exercises twice and to try to do so with as little breaks as possible in order to not only get the muscle training development but also get the cardio training in as well.
12 Week To Six Pack Abs Workout Series – Week 1
Exercise 1: X Man Crunch
Sets & Reps: 2 Sets & 12 To 15 Reps Per Set
Description: Lay on your back and place your arms and legs in the position of an “X”. Slowly crunch forward and raise your arms and legs together. Hold the position at the top for a moment and then slowly return to the starting position, but this time try to keep your arms and legs spread out but not touching the floor. Hold this position for a moment and repeat the exercise until the set is complete. Focus on keeping constant tension on your abdominal region.
Exercise 2: Heals To The Heavens
Sets & Reps: 2 Sets & 12 To 15 Reps Per Set
Description: Lay on down on the ground with your back firmly on the floor. Place your hands palms down and your arms laying parallel to your body. Slowly lift your legs straight up until they are perpendicular to the floor and your butt and lower back are off the ground. Hold this position for a moment and then slowly bring your legs back down, stopping just above the floor. Hold this position for a moment and repeat the exercise until set is complete.
Exercise 3: Standing Core Ripper
Sets & Reps: 2 Sets & 40 To 50 Reps Per Set
Description: Stand up straight and put your fists up like a boxer. Flex your abs and slowly crunch down diagonally bringing your chest over your left thigh. As you are doing this, flex your left hip and pull it across your body to the right. Once you have crunched down as far as you can, continue to keep tension on your abs and move back to the starting position. Repeat until the set is complete and then proceed to do the same on the opposite side of your body.
Exercise 4: Standing Core Ripper 2
Sets & Reps: 2 Sets & 40 To 50 Reps Per Set
Description: Stand up straight and put your fists up like a boxer. Flex your abs and slowly crunch down diagonally allowing your right elbow to twist towards your left knee. At the same time, lift your left knee towards your right elbow. Once you have crunched down as far as you can, continue to keep tension on your abs and move back to the starting position. Repeat until the set is complete and then proceed to do the same on the opposite side of your body.
Exercise 5: Scissor V-Up Crunch
Sets & Reps: 2 Sets & 12 To 15 Reps Per Set
Description: Lay down on your back and lift your legs off the ground. The lower your legs are off the ground, the harder this exercise is and the higher your legs are off the ground, the easier this exercise is so adjust accordingly to your skill level. Place your fists above your chest and crunch forward. At the same time, scissor your legs above one another. At the top of the crunch, hold for a moment and then slowly go back down to the starting position, focusing the entire time on keeping tension in the abdominal region. Repeat until the set is complete.
Workouts like the abdominal workout mentioned above are circuit training workouts. If you want to get ripped, build muscular endurance and muscle strength, circuit training is the best way to go as they offer the benefit of lifting weights and since you are moving from one exercises to another with few breaks in between, add the cardio benefit as well. Circuit training is one of the big secrets that athletes and celebrities use when in the gym as the workouts as the workouts are short but extremely effective. Remember, celebrities and athletes don’t have much time to workout (maybe 30 minutes a day) but need their bodies to be in the best presentable shape possible. This type of training is therefore perfect as it give that healthy, lean, sculpted body in a very short time frame.
Related Reading:
2010 Road Map to 6 Pack Abs Workout Challenge – Week 2 Exercises
July 18, 2010 by admin
Filed under Abs Workout
Hi Everyone!
This is the second article installment of a 12 part series on how to get 6 pack abs in 12 weeks. In week 2 of this series we are going to present to you another five abdominal exercises for you to focus on during this week. As in week 1, these abdominal exercises will take about 10 to 15 minutes to complete and intermediates should focus on performing these exercises 3 to 4 times a week while more advanced participants can aim to perform these exercises up to 6 times a week. Go through the 5 exercises and once complete, repeat the circuit again. Remember to try and take as few breaks as possible.
Before we jump right into the exercises themselves, another aspect you are going to want to focus on this week is your diet. More specifically you are going to want to try and drink 80 to 100 ounces (2.5 to 3 liters) of water per day. Another aspect of you diet that you are going to want to focus on is limiting your fats. Limit your intake of sweets, sugar, chocolate, cream, high fat milk, fatty meats etc. Remember that you don`t need to do cardio to get six pack abs. You just need to do effective strength training and follow a good diet. Remember that carbs are very important for you are they are your best source for energy and it is better to consume more carbohydrates than fats as 1 gram of carbohydrates has 4 calories meanwhile 1 gram of fat has 9 calories.
Enough of the diet for right now and let get right into it and present the ab exercises for this week.
12 Weeks To Six Pack Abs Workout Series – Week 2 Exercises
Exercise 1: Iso Reverse Crunch
Sets & Reps: 2 Sets & 12 -15 Reps Per Set
Description: Lie down on your back, put your palms down facing the floor and lift your legs up and pin your heals to your butt. Begin by using your abs to lift your butt and lower back off the ground. Hold at the top and slowly go back down to the starting position. Concentrate on keeping tension in your abs the whole time and not use momentum when doing each rep. Repeat the exercise until the set is complete.
Exercise 2: Medicine Ball Balance Crunch
Sets & Reps: 2 Sets & 25 – 30 Reps Per Set
Description: Lay down on the ground with your back firmly on the floor. Lift your legs up with your thighs perpendicular to the floor and your shines parallel to the floor. Place the medicine ball on your shines and crunch up. The farther behind your head your arms are, the harder the exercise so adjust your arms to your level of fitness. When you crunch up, hold it at the top for a moment and then return to the starting position ensuring that your head stays just above the ground in order to keep tension on your abs. Repeat the exercise until the set is complete. If you drop the medicine ball, repeat the entire set over again.
Exercise 3: 1 Down 2 Up
Sets & Reps: 2 Sets & 15 Reps Per Set
Description: Lay down on the ground with your back firmly on the floor. Put your palms down facing the floor. Take you left leg and raise if over the ground parallel to the ground and keep it there. Raise your right leg up perpendicular to the ground. Now raise your left leg up perpendicular to the ground. Now that both legs are perpendicular to the ground, use your abs to lift your butt and lower back off the ground. Hold at the top and slowly move down to the starting position. Again, use your abs to lift your butt and lower back off the ground, hold and slowly go back down to the starting position. Now keep your left leg up straight in the air and lower your right leg down so it is just parallel above the floor. Hold it for a moment and raise it up perpendicular to the floor and parallel to your left leg. Now that both legs are perpendicular to the ground, use your abs to lift your butt and lower back off the ground. Hold at the top and slowly move down to the starting position. Again, use your abs to lift your butt and lower back off the ground, hold and slowly go back down to the starting position. This is one repetition. Now repeat the exercise until the set is complete.
Exercise 4: Commando Crunch
Sets & Reps: 2 Sets & 12 Reps For Each Leg
Description: Put yourself in a push up position and use a chair or bench to raise you feet up so you are in a decline position. Now take your left knee and cross to your right hand and at the same time crunch up. Move your left knee back to the starting position and do the same now with your right knee. Now repeat the exercise until the set is complete.
Exercise 5: Standing Tubing Over Twist
Sets & Reps: 2 Sets & 15 Reps On Each Side
Description: Take some tubing and wrap it around a post. With your arms stretched out, hold the handle with both hands so the tubing is perpendicular to your arms and hands. Flex your abs and twist 90 degrees away from the tubing, hold for a moment, then slowly come back to the starting position. Now repeat the exercise until the set is complete.
Remember to try and not use momentum when performing these exercises and to try and do them with as few breaks as possible. These workouts are effectively called circuit training workouts and are a great way to get a ripped, lean, toned, athletic body because they burn a lot of fat, build muscular endurance and develop and build muscle strength. For maximum results, you want to ensure you are constantly switching up your circuit training as you body adapts very quickly to any type of workout so you want to continually keep your body in shock and add a lot of variety to every workout.
Related Reading:
2010 Road Map to 6 Pack Abs Workout Challenge – Week 8 Exercises
July 8, 2010 by admin
Filed under Abs Workout
Hey everyone and welcome back to the ultimate 6 pack workout challenge. I want to encourage you all to keep going and getting these exercises in 6 to 7 times a week. Keep focusing on your diet and keeping it clean. Don’t forget to drink your water, limit your fats and limit your calorie intake from liquids. That being said, let jump right into it and get to the exercises.
12 Weeks to 6 Pack Abs Workout Challenge – Week 8 Exercises
Exercise 1: Dueling Clocks
2 Sets of 12 Rep Clockwise & 12 Reps Counter Clockwise
Exercise 2: Crunch & Tuck
2 Sets of 12
Exercise 3: Prayer Crunch
2 Sets of 10 to 12 Reps
Exercise 4: Corkscrews
2 Sets of 10 to 12 Reps in Each Direction
Exercise 5: Inverted V’s
2 Sets of 15 Reps
Don’t forget to keep the intensity up when you are performing these workouts and take as few breaks as possible. You want to get a good workout and a good sweat on when you are doing these ab workouts. Keep it controlled and slow and keep tension on those abs on each and every rep.
When it comes to training, you want to make sure you have a game plan. As you can see with this workout series, we have laid out a training and nutrition plan. If you have been with us since week 1, you are starting to really see your abs now and you can see that sticking to a great ab workout and nutritional program is the key to success to getting a 6 pack. You abs aren’t the only thing to develop and if you are like me you are going to want to develop your entire body into a lean, muscular athletic build. If you want to do this then you are going to need to follow a similar program to this ab workout series but that incorporates working out your entire body. You are going to need to find the ultimate workout and nutritional program.
Related Reading:
2010 Road Map to 6 Pack Abs Workout Challenge – Week 12 Exercises
July 7, 2010 by admin
Filed under Abs Workout
Hi everyone and welcome to the last week of the road to 6 pack abs workout challenge! If you have stuck with the ab workouts and done them 5 to 6 times a week and if you have kept your diet clean then I have no doubt that you are looking fantastic and that you are well on your way to achieving your 6 pack abs! Don’t stop now. Keep the momentum going into this final week and push yourself to the next level. Perform these exercises and finish up this ab workout challenge strong!
12 Weeks to 6 Pack Abs Workout Challenge – Week 12 Exercises
Exercise 1: Cross Knee Tuck Crunch
2 Sets of 20 Reps to Each Side
Exercise 2: Standing “X” Oblique Crunch
2 Sets of 20 Reps to Each Side
Exercise 3: Reverse Decline Crunches
2 Sets of 20 to 15 to 20 Reps
Exercise 4: Medicine Ball Carry’s
2 Sets of 15 to 20 Reps on Each Side
Exercise 5: Pendulum Swings
2 Sets of 10 to Each Side
Although this workout series has come to an end, I really only consider it the beginning. Your next challenge is to first maintain what you have accomplished thus far and to further your success and start training and sculpting your body to match your 6 pack abs. If you haven’t started already, I encourage you to go out and find a total body workout and nutritional program, similar in structure to what was presented in the 12 week ab workout challenge, but that trains your entire body. You now have the dedication and the confidence to follow a workout and nutritional program. You have proved it by completing this workout series. Now it is time to bring it to the next level, maintain what you have achieved and bring your entire body to match your success!
I want to congratulate you all on your success and encourage you to continue reading my articles as they will all be filled with the latest, most advanced, results driven workouts and nutritional information!