”6WeekSixPack Xtreme” Week 1 – Day 5
Friday January 13, 2012 | Posted under 6week6pack , Videos | 32 comments
Only two more days to go before you can take a rest! Today I really want you to push yourself and see if you can start some of these exercises, if not all, at 25 reps and go down the ladder from there. Even if you need to rest a little longer between sets.
So this is your last weight training for week one. You will never do this workout again so make it EPIC!
Workout Info
Week 1 Workout Schedule
- Day 1 – Slow Cardio + Weight Training
- Day 2 – Slow Cardio + HIIT/Tabata Cardio + Abs
- Day 3 – Slow Cardio + Weight Training
- Day 4 – Slow Cardio + HIIT/Tabata Cardio + Abs
- Day 5 – Slow Cardio + Weight Training
- Day 6 – Slow Cardio + HIIT/Tabata Cardio + Abs
- Day 7 – Rest
Workout Video
Workout Structure
- There are 5 combos. In each combo there are two exercises, an upper body and a lower body exercise.
- Begin with the first combo and alternate between the two exercises but do not rest until all the sets are completed.
- The repetitions in each set are: 20 reps for each exercise, followed by 15 reps for each exercise, followed by 10 reps for each exercise and lastly 5 reps for each exercise.
Once you have completed the first combo you can rest for 1 minute and move onto the next combo in the sequence. Lets look at an example using the first combo so you know exactly what to do.
Example:
Combo 1:
- DB Lunges 20 reps
- Wide Grip Push Ups 20 reps
- DB Lunges 15 reps
- Wide Grip Push Ups 15 reps
- DB Lunges 10 reps
- Wide Grip Push Ups 10 reps
- DB Lunges 5 reps
- Wide Grip Push Ups 5 reps
Rest 1 min
Move to combo 2 and so forth…until all 5 combos have been completed.
Workout
Warm-up
5-10min cardio and Stretches
Weight Training Workout
- Combo 1: Wide Grip Push Up – DB Lunges [ 20/20; 15/15; 10/10; 5/5 ]
Rest 1 minute
- Combo 2: DB Bent Over Rows – DB Reverse Lunges [ 20/20; 15/15; 10/10; 5/5 ]
Rest 1 minute
- Combo 3: DB Shoulder Press – DB Plie Squat [ 20/20; 15/15; 10/10; 5/5 ]
Rest 1 minute
- Combo 4: Isometric Squat with DB Bicep Curls – Ball Curls [ 20/20; 15/15; 10/10; 5/5 ]
Rest 1 minute
- Combo 5: Close Grip Push Up – DB Squat [ 20/20; 15/15; 10/10; 5/5 ]
Cool Down
- Do a nice stretching session for around 5 to 10 minutes.
Expert Workout Tip of the Day
Remember that every workout must be step forward, no matter how little. So always try and improve on any part or your entire workout every time you do it. It can be taking a shorter rest period, using a heavier weight or doing more reps!
Expert Diet Tip of the Day
Try not to eat anything unless it is a small amount of slow release protein within 2 hours before you go to sleep. Especially if you goal is weight loss.
My Diary
I started each of my weight training combos today at 25 reps and OMG it was insane! Those first 25 reps of each exercise straight after each other really takes the wind out of your sails. But I did it and it felt great afterwards. It is summer over hear so I actually run to the pool and jumped into it! Is there any better feeling then jumping into a pool after a killer workout??? I don’t think so!
I also did my morning cardio as always and had a great tasting but very healthy seafood paella for lunch which was a nice change to my normal checking sweet potato.
Overall this week has been going really well so far and I would say one of my secrets so far was that I kept things very simple, from my diet to my workouts.
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Extreme Home Fat Loss Workout
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6WeekSixPack Summer Challenge : Day 1
Comments
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Recent comments
- Posted by peter
Its at the bottom. - Posted by peter
Sure you can. Use the EXLAB or go outside. - Posted by peter
Rest and follow the advice in this article. - Posted by peter
Welcome and good luck!
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Hi PETER! I have a Small Doubt ! Does Fasting is Helpful for Getting ripped? I mean What If I do 4 days of fasting per Week.!! ?? Because I have read an article in your website saying fasting does help to burn more fat!
In the words of Fletcher “I’m kicking my ass!” Another great workout.
I will be camping next Friday, Saturday and Sun. Are the exercises for week 2 like week 1?Will they be the same exercises every other day? Thanks. I do not want to get out of track since I have religiously doing the exercises every day.
I am still sweating a lot. My muscles hurt less so probably I will feel stronger next week. I can’t wait to be home every day to see what am I suppose to do. I am doing better….hopefully it will be noticeable at the end of the six weeks….Thanks for helping me.
Hey guys ,
Today I started all combos at 25 to 5 .. It wasn’t so hard , I feel good right now.
Good Luck for you all.
One more day after today’s Workout.!!! I can feel the difference already.
Another day done !!!
Did it!
Hey Peter,
I also started with 25 reps and 10 kg dumbbells today and I must say, it was really really hard but I had the biggest pump afterwards I´ve had in a while, so it was absolutely worth it!
I also tried to do the lower body exercises with the 10 kg weights but I found that my hands were hurting like hell after the 25 and 20 reps so I had to use some lower weight for the lower body exercise parts. Although the weight isn´t really the problem, it is just that my hands hurt from holding it. Any suggestions? (Already using training gloves)
Also, would you suggest an additional weight training as overtraining? I know that it also depends on my fitness level, but in general? If not, on which days should I perform it, cardio days or weight training days?
Thanks for the advice and cya!
Your hands will just have to get use to it
. I would rather swap one of our weight training for one of yours if you want to do some heavy lifting once a week.
peter , what kind of food should i take after my workout ??
Protiens + fibers ??
and when ? after half an hour or somthing ?
please answer me ASAP
thanks
Check out http://www.the6packdiet.com
jajaja…wow, the 5th day and still hard…I like it!!! here i come!
I workout at night lik@ 8 n go to sleep aftrwards around 10 for skool. shuld i eat aftr da workout or avoid since theres only an hour in between. p.s. My goal is getting Lean muscle n abs
Yes you shoudl eat then but not much carbs that close to going to bed.
mooohahaha just as i thought , work through the pain and the pain goes away. feeling much better today and things were easier, even did some of them crocodile pushups. loving it, thanks coach.
With the lunges is it 1right 1 lift = 1 rep or 1left + 1 right = 2 reps?
Nope each lunge is one rep.
Completed the routine with a few additional reps., i find the transition between standing and getting on the floor between exercises poses the biggest struggle.
Stay positive, keep focussed and let’s see what day 6 brings!
petter should i breakfast after?, or before training and cardio?…thnks for answering
..
Depends on yor goals. For more info on how to eat check out http://www.the6packdiet.com
Well done Glenn!
Hey!
You are great!! 
I feel so good…
This workout was EPIC (I think)
Combo 1 with DB 7,5 Kg(like in 1st workout) and(25/25; 20/20; 15/15; 10/10) I know that I need (5/5) too, but i think i was not ready for that, but 70 reps instead of 50
Combo 2 with DB 5 Kg(like in 1st workout) and(25/25; 20/20; 15/15; 10/10) the same 5/5 here, but 70 reps instead of 50
Combo 3 with DB 7,5 Kg(In 1st workout 5kg) and (20/20; 11/15; 7/10; 5/5)
Combo 4 with DB 5 Kg(like in 1st workout) and (20/20; 15/15; 10/10; 5/5) Awesome
Combo 5 with DB 7,5Kg(In 1st workout 5kg and i could not do all reps) Today (15/15; 8/10; 5/5)
Maybe some would think that this is not good, but I know that I am take step forward!!
I hope tomorrow I will be able to do 25 minutes HIIT cardio and 20 reps of each abs exercise and 2 full sets!
Know what that mean?
Thanks Peter!!
Omg! That was a INSANE workout!!! I started the day being pumped up to adding up on the ladder and starting off with 25, but as the day continued I was just more and more distracted by everything that comes with a traditional “Valentine’s Day” and almost gave up working out for the night but I pushed myself and got motivated with some inspirational music. When I started the workouts at 25 Im like “Omggg why did I do this to myself!?!?” haha pretty funny huh? I was just a inch away from giving up again but I made up my mind if I wanted change I had to make it happen!! So I pushed myself even more and got all of it done within 35 minuets! Now thats usually round the time I would finish without adding the extra ladder! Now Im all sweaty and exhausted. Kind of that feeling when you wake up from not getting enough sleep and all you wanna do is pull the covers over your ears to block the sound of your mom calling your name for school (lol) Also drinking water throughout the water helped it seems…THANK YOU PETER!!!
ps. sorry that my post is long, I’m just really excited!
Sounds like you had a good one! Well done and keep it up buddy!
i am very bad at push ups,i dont know what to do as i cant do that amount of pushups.the most i can do in a row is around 8! anything else to do instead of push-ups but is as effective as push-ups?
Hey Peter,
I kind of forgot and switched the weight training and cardio and i did 2 cardio days after each other.
Does this ruin every thing?
Are we going to get into more ab workouts because I’m in my 5th day of working out and my thighs are the only thing sore I don’t get a burn or anything in my abs and I want a six pack before summer for the ladies:) lol thanks
Follow the workouts, eat right and you will get abs!
Nope, just get back on track tomorrow!
Just keep at it, go onto your knees if you must.
Week one finished. I took a picture one week ago of my self when I started and another one just today. The difference is just crazy! Thanks Peter! You’re awesome!