”6WeekSixPack Xtreme” Week 1 – Day 6
Saturday January 14, 2012 | Posted under 6week6pack , Videos | 39 comments
Welcome to your final workout for week 1. Today you are going to do your last cardio and abs workout for this week so as with yesterday’s weight training workouts, I want you to finish on a high and make this a great workout. Try to get to that 25 minute mark for your cardio and try and add an extra set of the full abs circuit.
Let’s do this!
Week 1 Workout Schedule
- Day 1 – Slow Cardio + Weight Training
- Day 2 – Slow Cardio + HIIT Cardio + Abs
- Day 3 – Slow Cardio + Weight Training
- Day 4 – Slow Cardio + HIIT Cardio + Abs
- Day 5 – Slow Cardio + Weight Training
- Day 6 – Slow Cardio + HIIT Cardio + Abs
- Day 7 – Rest
Workout Video
Workout Structure
Today you will only perform one exercise, the Dumbbell Swing, for your entire cardio session. You will do interval training where you perform this exercise for 15 seconds and then rest for 15 seconds. Continue for 15-25 minutes. At each session increase the length of the workout by 5 minutes.
Cardio Workout
Warm-up
- 5min cardio and 5 min dynamic stretches
Workout:
- DB Swing (15 sec active : 15 sec recovery)
- Repeat for 15 – 25 minutes. (30-50 sets)
Cool Down
- Do slow cardio for 5 minutes
GymBoss Settings
- Workout Period – 15seconds
- Rest Period – 15 seconds
Get your Gymboss Below:
After the cool-down move immediately onto the Abdominal Workout
ABS Workout:
Workout Video
Workout
Do all 7 exercises straight after each other. Do 20 reps of each exercise. Then rest for 1min and repeat 3 times in total.
- MB Reach 20 reps
- MB Sit-Up 20 reps
- MB Elevated Leg Crunch 20 reps
- MB Ball Drop Off 20 reps
- MB Single Leg Crunch 20 reps
- MB Jack Knives 20 reps
- MB Twisties 20 reps
Rest 1 minute, Repeat for 3 sets
Stretch
- Do a nice stretching session for around 5 to 10 minutes.
Expert Workout Tip of the Day
- Music is a great motivator. Try and make a playlist of all your most favourite songs and get it onto MP3 player and listen to it will you work out. Not only will it motivate you but it will also increase your intensity and so help you burn more calories per workout.
Expert Diet Tip of the Day
- Make sure you don’t destroy your progress by drinking empty calories all day long. Things like unhealthy fizzy drinks can easily add lots of calories every day.Get more diet info here: http://www.the6packdiet.com/
My Diary
My morning cardio has pretty much become routine now and I do it without even thinking about it. I am half way asleep while I do it anyway : ). But today the cardio was though. I wanted to go all the way to 30minutes of cardio and although I did it I had to take a break here and there. The only thing that got me through today’s workout was that it is the LAST workout of the week. But at the end of the day I did it, I pushed myself to a new level and I burned more calories than during any other cardio workout this week and that is all that counts!
Today I also had a little cheat meal for lunch ( a South-Africa Hot-Dog! I will provide the recipe next week some time if you ever want to try it ) but the rest of the day was spot on. Tomorrow I will do a full day’s detox using my detox juice and I am looking forward to given my body a bit of rest and recovery day!
One Down, five to go!
You might also like:
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Correct Workout Breathing Techniques for Better Results !
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6 Minute Six Pack Meals – Pizza Omelet
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Extreme Home Fat Loss Workout
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6WeekSixPack Summer Challenge : Day 1
Comments
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BEST OF SIX PACK FACTORY
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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hey guys here is a great website for an interval timer incase you are unable to purchase a gymboss,, http://www.beach-fitness.com/tabata/ (hope it helps(:
Hey,I didn’t receive an email only this day and I’d checked my junk but there is nothing recieved
Could you please provide a recipe for your detox juice????
Many thanks.
Just finished Day 6 and added the 4th set to the abs circuit. Not burning as I thought it would, hope I did it right. Looking forward to the 2nd week!
1 week down, 5 to go
Hey Peter, do you have any stretching sessions for abs, as mine are burning?!
First thanks Peter for a great progam..finished day 6 ..Is it normal for you’re neck to be sore while doin the ab workout..and also if you cant get 15-20 on the sit ups but still feeling it is that ok..
25 min Cardio and added the 4th set too .. I see good results on my abs now ,I’m so excited !
Hi Peter,
Week one was really great. Thank you. My whole body is active and relaxed.
But I have problem in getting the day’s workout, I am receiving 1 day after. Like today when I get the Cardio Workout It is Sunday here in Sweden and is my resting day. And I did the Cardio workouts of the week yesterday hoping it will be the same as Tuesday.(and was the same).
Could you please check as I am hoping to seem my Transformation?
Thank you,
regards
Nope, First make sure you don’t pull on your neck and focus on doing a smooth movement using your core, don’t try and jerk yourself upwards and so hurting your neck.
Best is just to hang from something and relax.
I already have, just seacrh the site. It is one of the best I have ever come across!
It can only be your spam filters. Did you OK’ed our e-mail to come to your inbox?
i received all days to my inbox except day 6 and i received week 1 rest/Q&A just right now and to my inbox too , but i didn’t receive week 1 day 6 !!!
Hey Peter , thx u , day 6 has just received now , and thanx 4 ur amazing workout
Now i can rest!
That was amazing week, I feel better and stronger and all thanks to u Peter 
Well done Jonas!
hi Pete, first week going really well, diet good, is it ok to eat jelly as a treat?
Jelly can be very high in sugar but if it is as part of yoru cheat meal then it is ok.
Peter … Where is this South-Africa-Hot Dog recipe you promised us?
It’s coming! I just need to get time to edit the video! But you sound South-African anyway so I am sure you know it!
Yes, the last day of this week…Was hard, was Good!!
peter peter peter my boss, i got a bone to pick with you lol, im trying to memorize the workouts so that i dont have to keep looking at the video, so my eye for detail noticed something, in the weight training, where right at the end of the video you do combo one complete to show us how its done i noticed something, yes you done the push ups exceptionally fast, but when you done your db lunges you never used your db’s!!!! i was wondering why my arms got tired and i battled with the pushups and couldnt do them like you with ease. remember coach… im watching you lol
Hi Peter,
Is there an alternative exercise for the “Plyometric Inverted Row on body press” ? I don’t have this piece of equipment. I was thinking of bent over rows?
Thanks, Marle
Yes you can do that but that is only NEXT week. This is week one.
Lol I see what you say. I actually decided after I did the wokrout that I want to change it DB lunges to make it harder so that is why when I shot this video it was still supposed to be normal lunges. But hey, this is how I trick you all to do a little more and burn lots of extra calories! lol
Yip that is perfect!
Hey again Peter. I was just looking at the weight-training for next week. What kind of HIIT cardio would you recommend in between those combos?
Gotta say it again, I love the program. Can’t wait for the week 2 program
Week one thanks Peter
Well done!
Simply do something like Jumping Jacks and go fast for 30 seconds and then slow for 30 seconds for 5 minutes.
petter…i want to lose some pounds and see my 6 pack abs…should i breakfast after or before excercise?…and my cardio is jog for 30 mins everyday then do your nice workouts?…i will be thankfull if you answer me : )…and if you can tell me what should i eat in the night dinner ..thanks petter…
Peter – I have a question. i started the 6 weeks program last week and completed Week 1 on saturday. However unfortunately I fell sick due to food poisoning over the weekend and hence missed the 1st 3 workouts of week 2. I am ready to hit the workout again tomorrow. Do you recommend:
1. I restart the program
2. I do the week 1 for the remaining 3 days of this week and start week 2 from Monday
3. Any other option?
Restart at week 2 day 1
Depends what workouts. If its cardio you can do before breakfast, just take some protien before you do.
Hey peter! thank you so much for the workouts!! it has been 4 days and I already get people telling me that see changes!! Im a sport guy doing judo and box and wasnt doing anything in like 1 month and a half and got weight but with these videos im feeling all pumped up again!! im just having problems with the abs, hardly can end on set and the other one with rest but I can feel that everything is working also taking some pictures everyday maybe I’m sending you some later to see the change, also just wanted to say hi jeje have a good day and greetings from mexico thanks!!
I ment 6 jaja oh well
Well done so far! The main thing is just to make sure you do more reps and better with each abs workout. Don’t worry if you can’t do all of it the first time round.
Best day ever
Cardio 30min with 5kg
Abs 3full stets with 3.5kg
Good Food too and 2litres+ of water
Now time to rest and cheat day