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Insane 6 Pack Abs Home Workout, Get Ripped Fast!

Hi Everyone!

To see a video of today’s workout  CLICK HERE

I hope you are having a great week and that your workouts are going well!

Now we all know how you can quickly we can run out of time in a day and normally the first thing that gets dropped from the schedule is your workout. But today I have a very powerful and short solution for you.

I call it my Insane 6 Pack Abs Workout. It can take as little as 14 minutes but it will seriously sky rocked your metabolism and help you burn a good amount of fat during that time.

With 4 exercises that are explosive and that utilizes as many muscles as possible this workout was designed to help you burn as many calories as you possibly can in a very short time and for you to get a great workout even if you don’t have the time.

This is advanced so make sure you are ready for it and have done a short warm-up.

Workout Structure

  • You have 4 exercises
  • Do each exercise for  2 x (20sec Active / 10sec Rest )
  • Move straight onto next exercise
  • Complete all 4 exercises and rest 60 seconds
  • Repeat circuit 3 to 4 times

 

Exercises

Jump Squats

Jumps squats were added first because it will seriously get your heart rate going and kick start this workout in the best possible way. Start in a normal squat position. Then swing your arms and explode upwards. Don’t feel that you have to jump as high as possible. As long as your feet comes of the ground and you keep a good rhythm this exercise will work perfectly!

Clap ( Plyometric ) Push-Up

This is another exercise that you will have to get use to if you have never done before as it can be very hard. Start in a normal push-up position. Then push as hard and fast as you can and try and clap your hands together before going back into a push-up position. Keep a good rhythm. This is not one of those lets done ONE and then rest for 20 seconds type exercise : ).  If you are not able to do this exercise then just do quick push-ups without doing the clap.

Dumbbell Snatch

Dumbbell Snatch is another one of those exercises that brings a lot of muscle into play. Hold two dumbbells in a normal deadlift position. Now explode upwards and bring the dumbbell sto your shoulders . Slowly take them back down and repeat. When you explode upwards try to go onto your toes.

Medicine Ball Drop Off Crunch

I love this exercise as it workouts your full abdominal area and adds some weight yet it can be done at a good pace. Start with the medicine ball in your hands behind your head. Lift your feet of the ground so that your shins are parallel with the floor. Crunch up and place the ball on your shins. Now go back down and crunch back up this time round grabbing the ball again. Go back down and come back up and drop the ball off again. Keep good form but also a nice steady pace.

For more Powerful FREE Home Workouts Click Here

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Comments

  1. Sam
    April 7, 2011
    7:55 pm

    prefer the old look, looked better and more modern and it drew you in and made you wated to read it :)

  2. peter
    April 7, 2011
    8:20 pm

    Ok so you prefer the normal TEXT e-mails?

  3. Roli
    April 7, 2011
    9:19 pm

    Hi!

    The email structure is way better, when I first saw the links on the bottom in the old version I got scared! :)
    Furthermore the new is more readable, I can get the point of it immediately.

    Maybe you could consider sending it without pictures. I know they’re only 100KB together, but email storage spaces are limited (7GB is still some kind of limit :D, but not everyone uses gmail), and looking at your mails with a phone also needs more resources. Also saving them for the website would suffice Sam’s need partly. :)

  4. Dave
    April 7, 2011
    9:25 pm

    This format is much better!!!!!!!!!

  5. peter
    April 8, 2011
    11:54 am

    Ok thank you for the feedback! This is really helpful! I just want to make sure we GET YOU the stuff you want in a FORMAT you like and will use! I will try and fine tune the format until I am sure everyone is happy! :)

  6. David
    April 8, 2011
    8:44 pm

    Hey Peter,
    I haven’t received a daily workout in a while. I miss them coming to my email inbox. And when I do get them I get it like at the end if the day.

  7. peter
    April 9, 2011
    10:13 am

    Hi David,

    What day were you on?

  8. David
    April 9, 2011
    7:39 pm

    I don’t remember. Should I just start the 12 week workout all over again?

  9. Jasper
    April 9, 2011
    9:47 pm

    gonna start this workout on Monday. How long does it take for me to see results when doing this exercises?

  10. peter
    April 10, 2011
    12:41 am

    Just look in your junkmail as well but if you want you can start it over again.

  11. peter
    April 10, 2011
    12:42 am

    Go here to see how long it will take to get 6 pack abs: http://www.sixpackfactory.com/how-long-will-it-take-to-get-6-pack-abs-formula-inside/

  12. LUIS
    April 12, 2011
    5:15 am

    Hey this workout is awesome to do! Thanks for all those workout that you have posted through this page. I am currently going to a gym where i do half an hour of cardio at a walking machine then with the help of an instructor there at the gym and so all week long I am going to the gym to do 1/2 an hour cardio and 1 hour and a half to strenghten part of my body .

  13. shaneam123
    April 14, 2011
    4:44 pm

    hai brother peter….can i do this excerise daily?

  14. peter
    April 14, 2011
    5:07 pm

    You can if you feel brave :)

  15. Shauna
    April 19, 2011
    12:51 am

    I need some UPPER abdominal exercises that AREN’T crunches (bad for my neck). Do you have any good ones?

  16. peter
    April 19, 2011
    9:25 pm

    MANY, just search the site for abs workouts

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