“6WeekSixPack” Week 6 – Day 2
Tuesday May 31, 2011 | Posted under Others | 10 comments
Intro
This week we are going back to week 4′s cardio and abs. Due to the fact that you use a medicine ball and some weights with your cardio and abs workout you will not just burn fat during your workout but also long after and that is exactly what we want! We want you to burn fat all day long so you get results much faster!
Lets end on a high!!!!
Workout Info
Start with a slow cardio in the morning if you have time. The second workout for today will be your Cardio and Abs workout. By now you know the exercises you can focus on just pushing really hard!
Week4 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
Warm-up
- 5min cardio
Cardio Workout
Do all 5 exercises straight after each other and then rest 1min. Repeat full circuit 4 times in total.
- Dumbbell Swings ( 20sec Active – 10sec Rest ) x 2
- Lunge Jumps ( 20sec Active – 10sec Rest ) x 2
- Line Jumps ( 20sec Active – 10sec Rest ) x 2
- Squat Jumps ( 20sec Active – 10sec Rest ) x 2
- High Knees ( 20sec Active – 10sec Rest ) x 2
- Rest 1min
Repeat 4 times
Cool Down
- 2min
After the cool down, rest 1min and then move on to the abs workout.
Abs Workout Video
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
- MB Sit-Up
- MB Elevated Leg Crunch
- MB Ball Drop Off
- MB Single Leg Crunche
- MB Jack Knives
- MB Twisties
Repeat 3 times in total
Stretch
See this video if you want a good post workout stretching session – WATCH VIDEO NOW
GymBoss Settings
- Workout Period – 20seconds
- Rest Period – 10 seconds
Get your Gymboss Below:
The6PackDiet Active Link
- Low Carb Day Meal Plan
This is for everyone who is on The6PackDiet and want to use it with the 6WeekSixPack Challenge. Use the above meal plan today.
Expert Workout Tip of the Day
- To make the ab workout even harder you can also do each exercise for 30 seconds instead of just 20 reps. Sponsord by Dailyfit.tv
Expert Diet Tip of the Day
- Make sure you eat some good complex carbs about 90min before any workout to make sure you have energy and can really push hard during the workout and so burn more calories. Sponsord by The6PackDiet
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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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i thought u said thiss weeks is gna get harder?
Hi Peter, I fell behind two weeks because I had to move house, it was just crazy. This leaves me at week 4 for my last exercise. Should I continue from there or rather start at week 1 again? I just want maximum results
yo peter, I gotta say, the weight training for week 6 was the one of the most intense workouts I’ve encountered so far. It was so intense that my body was sore the next day, and I was not able to do the cardio workout. My question is, is it okay if I do the cardio workout I missed early in the morning without breakfast, then during the same day, after about 2 meals, I do the weight training again? Or would that be overtraining?? Thanks for your insights man, I gotta say I’m pretty satisfied with the results, I started seeing silhouettes of my 4pack!!
Well done on the results to far. As far as the cardio workout. I am not 100% sure I understand. Did you miss and want to do it later in the day?
Just start again at the beginning of the week you were busy with. You don’t have to start all over again!
Sorry for not being clear. What I meant was, I missed a day’s cardio workout, so in order to compensate, I will try to do it as a replacement for the slow cardio workout on weight training days.
Sounds good!
Hey Peter!
I still have 3 weeks after this one before summer holidays, so I just wanted to know which week or two would be best to do again and get maximmum results?
Thanks!
Do the last two weeks again.