SixPackFactory Quote

TheWorkoutClub-WEEK4

 

 

Welcome to Week 4! This week we are going to continue working on adding some muscle and also building those abs. By now you should start to develop some good strength and stamina so make sure you push harder with every workout you do. This week’s cardio is more intense to make sure we also focus on burning calories and fat that will help to reveal the muscle you are working on in a few weeks. ( Make sure you look at this week’s schedule again below to see what abs workout to do each day. I have put the 3 ab workouts at the very bottom of the page )

This week’s schedule

 

Weight Training Workout ( Day 1,3&5)

This week we continue with the full body dumbbell weight training workout as we want to make sure we build some muscle first before we focus on getting ripped in the coming weeks.

Click here to see a video of today’s workout ( Note: We are not going to do the ab exercises at the end and the workout structure will be different so look at the structure at the bottom of the workouts ): http://www.sixpackfactory.com/full-body-home-dumbbell-workout-video/

Warm-up

Exercises in this workout

( NOTE: If you see a (W) next to an exercise you can click on that exercise to see a full video demonstration of that exercise )

Workout Structure

 

Now move straight into the Ab Workout, NO REST!

Do your Ab Workout for today here ( Check this week’s schedule to see what workout to do for each day )

Cool Down

Do a nice stretching session for around 5 to 10 minutes.

 

Weight Training Tip of the Week

The Make sure you increase you weights with each workout otherwise you will stop getting results and never reach your goal or get that dream body.  

Cardio Workout ( Day 2,4 & 6 )

This week you are going to go back to another Tabata type cardio as this will not just help you burn a lot of calories during the workout but also after. However this week’s cardio is more intense so stay focused and push hard!

To see a video of how to do this week’s cardio workout pop over here( The right technique of each exercise is vitally important so make sure you get it right! ): http://www.youtube.com/watch?v=Xv5C-27raig  

Warm-up

1 min Jumping Jacks

Structure

Exercises

Cool Down

Now move straight into the Abs Workout, NO REST!

Do your Ab Workout for today here ( Check this week’s schedule to see what workout to do for each day )

 

Cardio & Abs Tip of the Week

Form is very important when you do any of the cardio exercises. Always make sure you look at the video to see how to do each exercise correctly and never compromise form for speed or trying to do more reps.

Ab Workouts

Upper Abs Workout

Follow the workout structure and exercises exactly as on this video: http://www.sixpackfactory.com/powerful-upper-abs-workout/  

Side Abs Workout

Follow the workout structure and exercises exactly as on this video: http://www.youtube.com/watch?v=NSIvBz86Cl8  

Lower Abs Workout

Follow the workout structure and exercises exactly as on this video: http://www.sixpackfactory.com/lower-abs-workout-turn-your-4-pack-into-a-6-pack/

Have a great week! Remember that you can swap around any of the exercises if they don’t work for you by using the EXLAB ( FIND IT HERE )

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