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Strength

Summer Abs Workout

Overview

No matter how much your health and wellness are the primary reasons you exercise, there's something to be said about vanity. Looking good feels good. Problem is, most people can only talk about looking good rather than actually show it off. This summer, don't settle for something less than what you want. This program will have you looking great at the beach, at barbecues, or in your bedroom. This is the summer of abs.

How to do this Workout

Perform this full-body workout three days a week, resting at least a day between each session. So you might do it on Monday, Wednesday, and Friday.

This plan uses the Total Reps Method. It focuses on the total number of reps performed for a given exercise, rather than specifying a specific number of sets.You pick a targeted volume goal and perform as few sets as possible to reach the goal-maintaining focus on good form.

Be sure to focus on the quality of your reps. As fatigue sets in, intensity and good form will be crucial. Keep one rep in the tank (reserve) for each set and don't perform to complete failure.

You're going to start this workout on the treadmill-and it won't be easy. After your warmup you'll perform 6-8 sets of treadmill sprints. This will wake up your entire nervous system, fry some fat, and have you ready to perform. If you need to build up to those 6-8 sets, be smart and either start at a slower pace or do fewer total sets. Try to maintain the work-to-rest ratio.

2A, 2B, 2C and 2D should be performed as a circuit for as many good reps as possible for each exercise before moving to the next. Once you reach 2D, go back to 2A and continue until you reach the goal number of reps.

Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once  these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed

Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise.

Superset : Two moves done consecutively (like a circuit) with no rests in between.

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Weekly Routine

  • day 1 Workout
  • day 2 Rest
  • day 3 Workout
  • day 4 Rest
  • day 5 Workout
  • day 6 Rest
  • day 7 Rest
  • workout
  • Rest
    • Strength
    • Sets
    • Reps/Time
    • Rest(s)
      • 1
      • Jump Rope
      • Jump Rope
      • 3
      • 15 s
      • 30
      • Sets : 3 | Reps/Time : 15 s | Rest(s) : 30
    • Circuit
    • Sets
    • Reps/Time
    • Rest(s)
      • 2B
      • Pullup
      • Pullup
      • 1
      • 50
      • 30-60
      • Sets : 1 | Reps/Time : 50 | Rest(s) : 30-60
      • 2D
      • Pushup
      • Pushup
      • 1
      • 50
      • 30-60
      • Sets : 1 | Reps/Time : 50 | Rest(s) : 30-60
    • Strength
    • Sets
    • Reps/Time
    • Rest(s)
** - as much as possible; @ - each side
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