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Title: My 16 Week Journey to Six Pack Abs Week 12 View count: 653 Rating: 5.0 (3 ratings) Description: RESISTANCE TRAINING Workout Routine: Week #12 May 7th Instructions: All exercises are done in a superset between upper body and lower body. For example, pushups with hands on the ball (with bands to add resistance) are supersetted with a jump squat with weights. Do NOT rest within the superset, but rest 30 seconds after the lower body before repeating the superset again. Repeat for a total of 2-4 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 a 30 second rest in between. Here is the routine for the week: Make sure to watch the video several times and observe my form 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 bands B2: 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 rounds E1: Bicep curl with the rope (using your bodyweight for weight) E2: Stability crunch with bodylastic bands E3: Ball Plank *Aim for 2 rounds INTERVAL TRAINING TIPS If you want to maximize your results even more, I suggest that you also incorporate my 16 week interval training with your exercise routine. The article can be found here: http://www.iwantsixpackabs.com/my_video_tips/interval_training.html For example: Monday: Resistance Training (from the fitness video journal) Tuesday: Interval Training: Cardio Wednesday: Resistance Training (from the fitness video journal) Thursday: Interval Training: Cardio Friday: Resistance Training (from the fitness video journal) Saturday: Interval Training: Cardio Sunday: Rest EATING TIPS Make sure to keep following my simple eating tips: http://www.iwantsixpackabs.com/articles/eating.html 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. Tags: workout routine, workout program, how to lose fat, how to burn fat, fat burning workout, fat burning exercise, workout routines, workout programs, Author: WorkTheAbs |
