- 5-10 min stretch
- 45-60 minutes of fast paced walking, slow jogging, biking, or get on a treadmill. It's best to work out on an empty stomach before breakfast or before dinner.
Standard Pushups
Sets: 3
Reps: 15-20
Rest: None
Crunches
Sets: 3
Reps: 15-20
Rest: 1 min
MONDAY (Fat Burning Cardio)
TUESDAY (Chest, Triceps, and Abs)
Decline Pushups
Sets: 3
Reps: 15-20
Rest: None
Side Crunches
Sets: 3
Reps: 15-20
Rest: 1 min
Close Grip Pushups
Sets: 3
Reps: 15-20
Rest: 1 min
Chair Dips
Sets: 3
Reps: Do as many as you can
Leg Raises
Sets: 3
Reps: 15-20
Rest: 1 min
WEDNESDAY (Fat Burning Cardio)
- 5-10 min stretch
- 45-60 minutes of fast paced walking, slow jogging, biking, or get on a treadmill. It's best to work out on an empty stomach before breakfast or before dinner.
Pull Ups
Sets: 3
Reps: 10-15
Rest: None
Sets: 3
Reps: 15-20
Rest: 1 min
THURSDAY (Back, Biceps, and Abs)
Lying Back Presses
Sets: 3
Reps: 15-20
Rest: None
Leg Raises
Sets: 3
Reps: 15-20
Rest: 1 min
Wide Grip Pull Ups
Sets: 3
Reps: 15-20
Rest: None
Bicycle Crunch
Sets: 3
Reps: 15-20
Rest: 1 min
Chin Ups
Sets: 3
Reps: 10-15
Rest: None
Planks
Sets: 3
Reps: Hold position for 45 secs
Rest: 1 min
FRIDAY (Fat Burning Cardio)
- 5-10 min stretch
- 45-60 minutes of fast paced walking, slow jogging, biking, or get on a treadmill. It's best to work out on an empty stomach before breakfast or before dinner.
Body Squats
Sets: 3
Reps: 10-15
Rest: None
Crunches
Sets: 3
Reps: 15-20
Rest: 1 min
SATURDAY (Legs & Abs)
Single Calf Raises
Sets: 3
Reps: Do as many as you can
Rest: None
Leg Raises
Sets: 3
Reps: 15-20
Rest: 1 min
Lunges
Sets: 3
Reps: 15-20
Rest: None
Russian Twists
Sets: 3
Reps: 15-20
Rest: 1 min
Glute Kickbacks
Sets: 3
Reps: 10-15
Rest: 1 min
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Workout Routine:
Here's your chance to to follow my FREE workout program to help you on your quest to getting super six pack abs! You don't need to spend hundreds of dollars a year on a gym or fancy gym equipment. All you need is your own body weight! You have the optional of getting a couple of dumbbells or fitness bands.
Step 1: Choose your activity:
- You can jog on a treadmill or track, stationary bike, mountain biking, or even fast paced walking.
Step 2: Find your Fat Burning Zone!
- Don't know your personal Fat Burning Zone? Click here to find out your Fat Burning Zone.
Step 3: Get yourself a couple of dumbbells or some resistance bands (Optional).
- You can do these exercises without any equipment at all.
ARE READY? LET'S GET STARTED ON YOUR 12 WEEK WORKOUT!
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