6Week6Pack Challenge : Week 2 – Day 4

Welcome

Back to Cardio and Abs again today. A nice break from the insanity that is the weight training for this week .

Remember to always try and improve every time you do a workout. You must continue to push harder and do better with every session to make sure you never hit a plateau.

Have great one!

• 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

You will perform 5 powerful cardio exercises. You will follow the Tabata Interval structure of 20sec active and 10sec rest. You will do each exercise twice before moving on to the next one. Once you have completed all 5 exercises you can rest for 1 minute if you need it ( Or just continue if you are fit enought ) and then repeat the full circuit at least 4 times.

Cardio Workout

Warm-up

5min light cardio and 5 min dynamic stretching ( This is a good one to do:) http://www.sixpackfactory.com/the-best-pre-workout-stretching-warm-up-routine/

Workout:

Do all 6 exercises straight after each other and repeat full circuit 10 times in total.

• Jumping Jacks ( 15sec Active – 15sec Rest )
• Skiers ( 15sec Active – 15sec Rest )
• Line Jumps ( 15sec Active – 15sec Rest)
• Quick Feet ( 15sec Active – 15sec Rest )
• Twists ( 15sec Active – 15sec Rest )
• High Kness ( 15sec Active – 15sec Rest )

Repeat 10 times in total

Cool Down

• Do slow cardio for 5 minutes

Timer Settings

• Workout Period – 15 seconds
• Rest Period – 15 seconds

If you need a Timer to do the workout your can use our FREE Timer here: http://www.sixpackfactory.com/protimer

After the cool-down move immediately onto the Abdominal Workout

Workout

Do all 4 exercises straight after each other. Then rest for 30sec and repeat 4 times in total.

• Exercise Ball Roll Out  x 30sec
• Exercise Ball Knee Tuck  x 30sec
• Exercise Ball Twists x 30sec
• Exercise Ball Drop Off x 30sec

Rest 30sec and repeat 4 times in total

Stretch

• do a good stretching session at the end ( This is a good post workout stretching routine: http://www.sixpackfactory.com/the-best-post-workout-stretching-routine/ )

The6PackDiet

If you are following The6PackDiet during the 6WeekSixPack Challenge then today you will be on a: Balanced Day Meal Plan

Get more info on The6PackDiet Here

The Xtreme Diet

If you are following 6WeekSixPack Xtreme Diet during the 6WeekSixPack Challenge then today you will be on a: Meal Plan 1

Get more info on the Xtreme Diet Here

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