16 Weeks Six-Pack Programme

World's Leading Six Pack Abs Expert Reveals The Best

Secrets To Force Your Body To Lose Up to 16 lbs of Fat in
16 weeks or less
16 Weeks Six-Pack Programme
Before getting started, check with your
doctor if it is safe for you to exercise.

To get the best result, you must concentrate in 3 components:

•Resistance Training
•Interval Training
•Supportive Eating
 WEEK 1: 16 Weeks Six-Pack Programme
Week One - Monday, Wednesday, Friday
EATING TIPS
RESISTANCE TRAINING
Basic Rules:
A1: Standard pushups
A2: Body Squat •Rule #1:
• Eat smaller meals
B1: Stationary Lunges throughout day.
B2: Pull ups •Rule#2:
• Consume enough high
C1: Burpees quality protein every day.
C2: Plank •Rule#3:
• Consume 25-35 grams of
fiber each day
For example: •Rule#4:
• Avoid refined sugars and
Monday: Resistance Training refined grains.
Tuesday: Interval Training: Cardio •Rule#5:
Wednesday: Resistance Training • Consume an adequate
Thursday: Interval Training: Cardio amount of fat.
Friday: Resistance Training • Rule#6:
Saturday: Interval Training: Cardio • Keep yourself hydrated all
Sunday: Rest day.
 WEEK 1: 16 Weeks Six-Pack Programme
Standard Pushup
A1
3. Lie face down on the floor with hands
palm down, fingers pointing straight
ahead, and aligned at the nipple line.
4. Place hands slightly wider than
shoulder width, and feet should be at
hip width with toes on floor.
5. Start position: Extend the elbows and
raise the body off the floor.
6. Lower your entire body (legs, hips,
trunk, and head) 4-8 inches from the
floor. Sets Reps Weight/
7. Return to the start position by extending Resistance
at the elbows and pushing the body up. 1 20 BW
8. Remember to keep the head and trunk
2 20 BW
stabilized in a neutral position by
isometrically contracting the abdominal 3 20 BW
and back muscles. Never fully lock out
the elbows at the start position and
avoid hyperextension of the low back.
 WEEK 1: 16 Weeks Six-Pack Programme
Bodyweight Squats
A2
3. Start by placing feet shoulder width
apart and holding your arms out in front
of you.
4. Proceed to squat down like you are
going to sit in a chair. Your upper body
will lean forward slightly and your hips
will shift backwards while going down.
5. Remember to keep your knees from
going out in front of your toes while
squatting.
6. Repeat according to your required Sets Reps Weight/
repetitions. If you want to make the Resistance
exercise more challenging hold your 1 20 BW
arms at your sides or behind your head.
2 20 BW
3 20 BW
 WEEK 1: 16 Weeks Six-Pack Programme
Stationary Bodyweight Lunge
B1
3. Stand with feet hip width apart. Take
left leg and step back approximately 2
feet standing on the ball of the foot.
4. Start position: Feet should be
positioned at a staggered stance with
head and back erect and straight in a
neutral position. Place hands on hips.
5. Lower body by bending at right hip and
knee until thigh is parallel to floor. Body
should follow a straight line down
towards the floor. Sets Reps Weight/
6. Return to start position. Alternate or Resistance
switch to other leg after prescribed 1 15-20 BW
reps.
2 15-20 BW
7. Remember to keep head back, and hips
squared and in a neutral position 3 15-20 BW
throughout movement.
 WEEK 1: 16 Weeks Six-Pack Programme
Pullup
B2
3. Position hands wider than shoulder
width apart with overhand grip (palms
facing forward).
4. Start position: Hang with arms fully
extended and elbows facing away from
body. Feet may be crossed with knees
bent.
5. Pull body up until bar is below chin
level.
6. Return to start position.
7. Remember to keep the movement Sets Reps Weight/
controlled with the body stable to Resistance
minimize momentum and body sway. If 1 15-20 BW
the bar is too high, it is advisable to use
2 15-20 BW
a step to ensure proper hand placement
as well as safety. 3 15-20 BW
 WEEK 1: 16 Weeks Six-Pack Programme
8 Count Body Builders
C1
3. Start in a standing position and bend
your knees and place your hands on
the ground.
4. Extend your legs back into a push up
position.
5. Bring your knees back in towards chest
and stand back up.
This should be a continuous motion and
be fluid.

Sets Reps Weight/

Resistance
1 15 BW
2 15 BW
3 15 BW
 WEEK 1: 16 Weeks Six-Pack Programme
Plank
C2
3. Start by placing your forearms on the
ground and forming a plank with your
forearms and feet.
4. Hold this position keeping your body
parallel to the ground for the required
time.

Sets Reps Weight/

Resistance
1 45 sec BW
2 45 sec BW
3 45 sec BW
 WEEK 2: 16 Weeks Six-Pack Programme
Week Two- Monday, Wednesday, Friday
EATING TIPS
RESISTANCE TRAINING
Basic Rules:
A1: Dive Bomber Pushup
A2: Jump Squat •Rule #1:
• Eat smaller meals
B1: Chin up or pull up throughout day.
B2: Alternating Split Squat Jump •Rule#2:
• Consume enough high
C1: Double Crunch quality protein every day.
C2: Single Leg Plank Pose •Rule#3:
• Consume 25-35 grams of
fiber each day
For example: •Rule#4:
• Avoid refined sugars and
Monday: Resistance Training refined grains.
Tuesday: Interval Training: Cardio •Rule#5:
Wednesday: Resistance Training • Consume an adequate
Thursday: Interval Training: Cardio amount of fat.
Friday: Resistance Training • Rule#6:
Saturday: Interval Training: Cardio • Keep yourself hydrated all
Sunday: Rest day.
 WEEK 2: 16 Weeks Six-Pack Programme
Dive Bomber Pushup

3. Lie face down on the floor with hands palm A1

down, fingers pointing straight ahead, and
aligned at the nipple line.
4. Place hands slightly wider than shoulder
width, and feet should be at hip width with
toes on floor.
5. Start position: Extend the elbows and raise
the body off the floor.
6. Lower your entire body (legs, hips, trunk,
and head) 4-8 inches from the floor starting
with the head first and follow with the
shoulders and waist. It should look like you
Sets Reps Weight/
are diving down towards the ground.
Resistance
7. Return to the start position by extending at
the elbows and pushing the body up. 1 20 BW
6) Remember to keep the head and trunk
2 20 BW
stabilized in a neutral position by
isometrically contracting the abdominal and 3 20 BW
back muscles. Never fully lock out the
elbows at the start position and avoid
hyperextension of the low back.
 WEEK 2: 16 Weeks Six-Pack Programme
Squat Jump
A2
3. Stand with feet shoulder-width apart,
trunk flexed forward slightly with back
straight in a neutral position.
4. Arms should be in the ready position
with elbows flexed at approximately
90°.
5. Lower body where thighs are parallel to
ground.
6. Explode vertically and drive arms up.
7. Land on both feet and repeat.
Prior to takeoff extend the ankles to Sets Reps Weight/
their maximum range (full plantar Resistance
flexion) to ensure proper mechanics. 1 15-20 BW
2 15-20 BW
3 15-20 BW
 WEEK 2: 16 Weeks Six-Pack Programme
Chinup
B1
3. Position hands shoulder width to slightly
narrower than shoulder width apart with
underhand grip (palms facing towards
body).
4. Start position: Hang with arms fully
extended and elbows forward. Feet
may be crossed with knees bent.
5. Pull body up until bar is below chin
level.
6. Return to start position.
7. Remember to keep the movement Sets Reps Weight/
controlled with the body stable to Resistance
minimize momentum and body sway. If 1 15-20 BW
the bar is too high, it is advisable to use
2 15-20 BW
a step to ensure proper hand placement
as well as safety. 3 15-20 BW
 WEEK 2: 16 Weeks Six-Pack Programme
Alternating Split Squat Jump
B2
3. Stand with feet hip width apart. Take
left leg and step back approximately 2
feet standing on the ball of back foot.
4. Feet should be positioned at a
staggered stance with head and back
erect and straight in a neutral position.
Place hands on waist.
5. Lower body by bending at right hip and
knee until thigh is parallel to floor then
immediately explode vertically. Sets Reps Weight/
6. Switch feet in the air so that the back Resistance
foot lands forward and vice versa. 1 15 each side BW
7. Prior to takeoff extend the ankles to 2 15 each side BW
their maximum range (full plantar
flexion) ensure proper mechanics. 3 15 each side BW
 WEEK 2: 16 Weeks Six-Pack Programme
Double Crunch
C1
3. Lie back onto floor or bench with knees
bent and hands behind head. Keep
elbows back and out of sight. Head
should be in a neutral position with a
space between chin and chest.
4. Start position: Hands behind head and
knees bent at 90 degrees.
5. Leading with the chin and chest
towards the ceiling, contract the
abdominals and raise shoulders off floor Sets Reps Weight/
or bench. During the crunch, also bring Resistance
knees towards chest. 1 30 BW
6. Return to start position. 2 30 BW
7. Remember to keep head and back in a
neutral position. Hyperextension or 3 30 BW
flexion of either may cause injury.
 WEEK 2: 16 Weeks Six-Pack Programme
Single Leg Plank Pose
C2
3. Start by forming a straight plank with
your forearms and feet as the contact
points on the ground.
4. Once the plank is formed raise one foot
off the ground and hold this position for
the desired time.
5. Once the time has been met return your
foot to the ground and repeat with the
other leg.

Sets Reps Weight/

Resistance
1 45 sec BW
2 45 sec BW
3 45 sec BW
 WEEK 3: 16 Weeks Six-Pack Programme
Week Three Monday, Wednesday, Friday
EATING TIPS
A1: Band Squat
A2: Band Press (one foot forward, one foot Basic Rules:
back)
•Rule #1:
B1: Stationary Lunges (with bands)
B2: Standing Band Row (one foot forward, one • Eat smaller meals
foot back) throughout day.
•Rule#2:
C1: Standing Shoulder Press with bands • Consume enough high
C2: Bicep Curl with bands quality protein every day.
•Rule#3:
D1: Standing Rotations
• Consume 25-35 grams of
D2: Hip Thrusts
fiber each day
Aim for 12-15 reps for each one. •Rule#4:
• Avoid refined sugars and
For example: refined grains.
•Rule#5:
Monday: Resistance Training • Consume an adequate
Tuesday: Interval Training: Cardio amount of fat.
Wednesday: Resistance Training • Rule#6:
Thursday: Interval Training: Cardio
• Keep yourself hydrated all
Friday: Resistance Training
Saturday: Interval Training: Cardio day.
Sunday: Rest
 WEEK 3: 16 Weeks Six-Pack Programme
Squat with Fit Band

A1
4. Start by stepping on the FitBand with
both feet shoulder width apart.
5. Hold the FitBand at shoulder level with
both hands. Start into a full squat while
holding the band at shoulder height.
6. Return to the starting position and
repeat for the prescribed repetitions.

Sets Reps
1 12-15
2 12-15
3 12-15
 WEEK 3: 16 Weeks Six-Pack Programme
Standing Chest Press with Band
A2
3. Start by securing the band at chest
level behind you and standing with your
feet together. To have a more stable
stance you can bring one foot in front of
the other in a staggered stance(lunge
stance).
4. Hold the band with your hands at chest
level and your elbows back.
3. Press the bands out away from your
body until your arms are extended.
4. Return to the starting position and Sets Reps
repeat for the recommended 1 12-15
repetitions.
2 12-15
3 12-15
 WEEK 3: 16 Weeks Six-Pack Programme
Stationary Lunge with Fit Band
B1
3. Stand with feet hip width apart. Take
left leg and step back approximately 2
feet standing on the ball of the foot.
Place fit band under front foot and hold
the other end with your hands.
4. Start position: Feet should be
positioned at a staggered stance with
head and back erect and straight in a
neutral position. Place hands on hips.
5. Lower body by bending at right hip and
knee until thigh is parallel to floor. Body Sets Reps
should follow a straight line down 1 12-15
towards the floor.
2 12-15
6. Return to start position.
3 12-15
 WEEK 3: 16 Weeks Six-Pack Programme
Standing Row with bands
B2
3. Anchor tubing at around belly button or
chest level.
4. Grab the ends of the band in each hand
with arms at full extension.
5. Pull your hands back towards your
navel and pinch your shoulder blades
together as you pull.
6. Keep your elbows close to the body and
return to the starting position and
repeat.
. Sets Reps
1 12-15
2 12-15
3 12-15
 WEEK 3: 16 Weeks Six-Pack Programme
Standing Shoulder Press with Tubing
C1
3. Start by placing both feet on the band
and hold each end in both hands at
shoulder level.
4. Starting with your elbows at 90 degrees
press both arms straight up until your
elbows are extended.
5. Return to the starting position and
repeat for the prescribed repetitions.
Keep your abdominals tight throughout
the movement and avoid arching your
low back. Sets Reps
1 12-15
2 12-15
3 12-15
 WEEK 3: 16 Weeks Six-Pack Programme
Bicep Curl
2. Stand with feet shoulder width apart,
C2
knees slightly bent, and at a staggered
stance.
3. Step onto middle of tubing with back
foot or both feet.
4. Start position: Grasp handles with
underhand grip (palms facing forward)
with arms hanging down at sides.
Elbows should be close to sides.
5. Flex at the elbows and curl handles up
to approximately shoulder level. Keep
elbows close to sides throughout Sets Reps
movement. 1 12-15
6. Return to start position.
2 12-15
7. Remember to keep back and head
straight in a neutral position throughout 3 12-15
movement. Shoulders should be
stabilized by squeezing shoulder blades
together slightly - only the elbow joint
should be moving.
 WEEK 3: 16 Weeks Six-Pack Programme
Standing Rotations
D1
3. Position pulley at approximately chest
height.
4. Stand with your right side towards
pulley. Position feet shoulder width
apart with knees slightly bent.
5. Start position: Grasp handle with right
hand first followed by left hand on top of
right hand. Extend arms forward at
shoulder level. Hips and shoulders
should be squared.
6. Rotate hips approximately 65° (or Sets Reps
slightly past midway between the hip 1 12-15
and naval).
2 12-15
7. Return to start position. Switch sides
after prescribed number of reps. 3 12-15
8. Remember to rotate shoulders and hips
and not just the arms. To ensure this
movement, let head follow arms during
rotation.
 WEEK 3: 16 Weeks Six-Pack Programme
Hip Thrusts
D2
3. Lie on your back with your legs bent 90
degrees at the hip.
4. Slowly lift your hips off the floor and
towards the ceiling.
5. Lower your hips to the floor and repeat
for the prescribed number of repetitions.

Sets Reps
1 12-15
2 12-15
3 12-15
 WEEK 4: 16 Weeks Six-Pack Programme
Week Three Monday, Wednesday, Friday
EATING TIPS
Circuit Training Exercises
A1: Ball Pushups: Basic Rules:
A2: Ball Squat: (hold dumbbells on your side if
available)
•Rule #1:
A3: Seated Band Row
A4: Hip Bridge • Eat smaller meals
A5: Side Lateral Raise w/ band throughout day.
A6: Tricep Extensions •Rule#2:
A7: Ball Crunch • Consume enough high
A8: Superman quality protein every day.
•Rule#3:
• Consume 25-35 grams of
fiber each day
Circuit training is an excellent way to improve mobility,
strength and stamina. This circuit training format utilizes
•Rule#4:
a group of 8 strength exercises that are completed one • Avoid refined sugars and
exercise after another with little or no break. Each refined grains.
exercise is performed for a prescribed amount of time
before moving on to the next exercise. The exercises
•Rule#5:
within each circuit are separated by brief, timed rest • Consume an adequate
intervals, and each circuit is separated by a longer rest amount of fat.
period. The total number of circuits performed during a
training session may vary from two to five depending on
• Rule#6:
your training level (beginner, intermediate, or advanced), • Keep yourself hydrated all
your period of training (preparation or competition) and day.
your training objective.
 WEEK 4: 16 Weeks Six-Pack Programme
A1 A2
Pushup (both hands on ball) Wall Squat with resistance

3. Get on your knees and place hands 6-8 3. Start by placing the ball behind the
inches apart onto the flexaball. small of your back. Place the band your
4. Start position: Align hands at nipple your feet and hold onto it with your
line, place feet hip width apart on toes, hands.
and extend the arms to raise body up. 4. Slowly squat down until your thighs are
Trunk and hips should be in a straight near parallel to the ground.
line. 5. Return to the starting position and
5. Lower your entire body (legs, hips, repeat.
trunk, and head) 4-8 inches from the ..
flexaball.
6. Return to the start position by extending
at the elbows and pushing the body up.
7. Remember to keep the head and trunk
stabilized in a neutral position by
isometrically contracting the abdominal
and back muscles. Never fully lock out
the elbows at the start position and
avoid hyperextension of the low back..
 WEEK 4: 16 Weeks Six-Pack Programme
A3
Seated Row with Bands
3. Start by attaching a band to the top of a
door or fixed object.
4. Sit on the ground with your knees bent
and your arms extended up and out.
5. Pull the handles towards your chest
keeping your elbows close to your
body.
6. Pinch your shoulder blades together
while performing this movement.
7. Repeat for the prescribed number of
repetitions.
..
A4
Hip Bridge on Ball
3. Assume back lying position on floor.
Place hands at sides with palms down
on floor.
4. Start position: Place heels on top of
Flexaball with knees slightly bent.
5. Raise hips off floor by pressing heels
into ball.
6. Return to start position.
7. To increase difficulty, raise and extend
arms above chest.
..
 WEEK 4: 16 Weeks Six-Pack Programme
A5
Lateral raise with tubing
3. Step onto tubing with feet hip width
apart and knees slightly bent.
4. Start position: Grasp handles with a
neutral grip (palms facing each other).
Arms should hang down to sides with
elbows slightly bent.
5. Raise handles to side of body at
shoulder height keeping elbows only
slightly bent.
6. Return to start position.
..
A6
Cable Overhead Tricep Extensions
3. Start by placing cable or band at or
near head level. Step forward with one
foot for balance.
4. Grab handle with your hands and with
your elbows pointing forward extend
your hands out until your arms are
straight.
5. Return to the starting position and
repeat for the recommended
repetitions.
..
 WEEK 4: 16 Weeks Six-Pack Programme
A7
Stability Ball Crunch
3. Sit in upright position on flexaball with
feet flat on floor.
4. Walk feet forward allowing flexaball to
roll underneath body until it is
positioned on lower to mid-back region.
Raise hips slightly to create a ?able top
position parallel to floor.
5. Place hands across your chest. Head
should be in a neutral position with a
space between chin and chest.
6. Leading with the chin and chest
towards the ceiling, contract the
abdominal and raise shoulders up.
7. Return to start position.
8. Remember to keep head and back in a
neutral position. Hyperextension or
flexion of either may cause injury.
A8
Superman
3. Start position: Lie face down on floor
with hands down at sides. You may
place a rolled towel under forehead to
clear face from floor.
4. Raise chest and head off floor keeping
feet in contact with floor.
5. Return to start position.
6. To increase resistance, extend arms
and place hands overhead.
7. Do not raise head past 8-12 inches -
excessive hyperextension may cause
injury. To vary exercise raise feet while
raising trunk.
..
 WEEK 5: 16 Weeks Six-Pack Programme
Week Three Monday, Wednesday, Friday

Circuit Training Exercises EATING TIPS

A1: Ball Pushups (feet on the ball):
A2: Band Squat and Press: Basic Rules:
A3: Standing Bent Over Pull Down
A4: Hamstring curl w/ stability ball •Rule #1:
A5: Kneeling Tricep Pressdown
A6: Bicep curl (w/ band attached to the door)
• Eat smaller meals
A7: Ball Transfer (arm to leg exchange) throughout day.
A8: Superman (with alternating arms and legs) •Rule#2:
• Consume enough high
quality protein every day.
•Rule#3:
• Consume 25-35 grams of
fiber each day
Circuit training is an excellent way to improve mobility, •Rule#4:
strength and stamina. This circuit training format utilizes
• Avoid refined sugars and
a group of 8 strength exercises that are completed one
exercise after another with little or no break. Each refined grains.
exercise is performed for a prescribed amount of time •Rule#5:
before moving on to the next exercise. The exercises
• Consume an adequate
within each circuit are separated by brief, timed rest
intervals, and each circuit is separated by a longer rest amount of fat.
period. The total number of circuits performed during a • Rule#6:
training session may vary from two to five depending on
• Keep yourself hydrated all
your training level (beginner, intermediate, or advanced),
your period of training (preparation or competition) and day.
your training objective.
 WEEK 5: 16 Weeks Six-Pack Programme
A1 A2
Pushup (both feet on ball) Squat with Fit Band

3. Lie face down with chest on flexaball. 3. Start by stepping on the FitBand with
4. Take your hands and walk forward both feet shoulder width apart.
allowing the flexaball to roll under your 4. Hold the FitBand at shoulder level with
body until the top of your feet are both hands. Start into a full squat while
supported by the flexaball. holding the band at shoulder height.
5. Start position: With arms fully extended, 5. Return to the starting position and
place your hands slightly wider than repeat for the prescribed repetitions.
shoulder width, fingers pointing straight
ahead, and aligned at the nipple line. ..
6. Lower your body (legs, hips, trunk, and
head) 4-8 inches from the floor.
7. Return to the start position by extending
at the elbows and pushing the body up.
 WEEK 5: 16 Weeks Six-Pack Programme
A3
45 degree Lat Pulldown with bands
3. Secure door strap overhead at top of
door.
4. Start position: Position hands overhead
and shoulder width apart. Grasp
handles with a neutral grip (palms
facing each other) and lean trunk
forward in alignment with the angle of
the tubing from the point of attachment.
5. Pull handles down to approximately ear
level, making sure you lead with the
elbows and squeeze the shoulder
blades together at the end of the
pulldown.
6. Return to start position.
..
A4
Hamstring Curl
3. Assume back lying position on floor.
Place hands at sides with palms down
on floor.
4. Start position: Place heels of both feet
on top of stability ball. Raise hips off
floor.
5. Curl heels toward glutes by flexing at
the knee. Hips should remain off floor.
6. Return to start position.
7. Remember to maintain stability of ball
by utilizing muscles in the trunk and
core. To increase difficulty, cross arms
hands over chest to take away base of
support.
..
 WEEK 5: 16 Weeks Six-Pack Programme
A5
Tricep Pressdown
3. Secure door strap overhead at top of door.
4. Stand approximately 2-3 feet away from
attachment point with feet shoulder width
apart and knees slightly bent . You may use
a staggered stance for increased stability.
5. Start position: Grasp handles with shoulder
width or medium overhand grip (palms
down). Lower handles to chest level so that
elbows are bent at 90°.
6. Keeping shoulders stabilized and elbows
close to sides, extend arm and lower bar to
hip level.
7. Return to start position.
8. Remember to keep back and head erect and
in a neutral position. Stabilize shoulders by
squeezing shoulder blades together
slightly...
A6
Bicep Curl - Biceps (Bands
• Stand with feet shoulder width apart, knees
slightly bent, and at a staggered stance.
• Step onto middle of tubing with back foot or
both feet.
• Start position: Grasp handles with
underhand grip (palms facing forward) with
arms hanging down at sides. Elbows should
be close to sides.
• Flex at the elbows and curl handles up to
approximately shoulder level. Keep elbows
close to sides throughout movement.
• Return to start position.
• Remember to keep back and head straight
in a neutral position throughout movement.
Shoulders should be stabilized by squeezing
shoulder blades together slightly - only the
elbow joint should be moving.
..
 WEEK 5: 16 Weeks Six-Pack Programme
A7 A8
Arm to Leg Exchange Pushup Superman w/ Alternating Arms

• Lie back onto floor or bench with knees bent 3. Starting Position: Start the movement in
and hands straight behind head. Keep a plank position. Holding that position
elbows back and out of sight. Head should raise your right arm and left leg off of
be in a neutral position with a space
the ground.
between chin and chest.
• Start position: Straighten legs and hold a 4. Return to the starting position and
stability ball between your legs. repeat with the other arm and leg. Hold
• Leading with the chin and chest towards the each lift for 1-2 seconds.
ceiling, contract the abdominals and raise
shoulders off floor or bench. During the
crunch, also bring legs and ball towards ..
chest. At the top position transfer the ball
from your legs to your hands.
• Return to start position and repeat in the
other direction.
• Remember to keep head and back in a
neutral position. Hyperextension or flexion of
either may cause injury.
 WEEK 6: 16 Weeks Six-Pack Programme
Week Three Monday, Wednesday, Friday

Circuit Training Exercises

A1. Band Press
EATING TIPS
A2. Box Jump:
A3. Band Row: Basic Rules:
A4. Step up: w/o band
A5. Bench dip •Rule #1:
A6. Walking Lunges (w/ weights) • Eat smaller meals
A7. Tricep Extension (behind head) throughout day.
A8. Toe Touch (Ab crunch)
•Rule#2:
A9. One arm standing concentration curl
• Consume enough high
quality protein every day.
•Rule#3:
• Consume 25-35 grams of
Circuit training is an excellent way to improve mobility, fiber each day
strength and stamina. This circuit training format utilizes •Rule#4:
a group of 8 strength exercises that are completed one • Avoid refined sugars and
exercise after another with little or no break. Each
exercise is performed for a prescribed amount of time refined grains.
before moving on to the next exercise. The exercises •Rule#5:
within each circuit are separated by brief, timed rest • Consume an adequate
intervals, and each circuit is separated by a longer rest
period. The total number of circuits performed during a amount of fat.
training session may vary from two to five depending on • Rule#6:
your training level (beginner, intermediate, or advanced), • Keep yourself hydrated all
your period of training (preparation or competition) and
your training objective. day.
 WEEK 6: 16 Weeks Six-Pack Programme
A1
Standing Chest Press with Band
3.Start by securing the band at chest level
behind you and standing with your feet
together. To have a more stable stance
you can bring one foot in front of the other
in a staggered stance(lunge stance).
4.Hold the band with your hands at chest
level and your elbows back.
5.Press the bands out away from your
body until your arms are extended.
6.Return to the starting position and repeat
for the recommended repetitions.
A2
Linear Stability Jumps
3. Stand facing box with feet slightly wider
than hip-width apart.
4. Lower body into a semi-squat position
and jump up onto box. Feet should land
softly on box.
5. Step back down (not jump back down)
and repeat according to prescribed
reps. . .
 WEEK 6: 16 Weeks Six-Pack Programme
A3 A4
Standing Row with bands One Leg Box Step Up

3. Anchor tubing at around belly button or 3. Stand to the right of the box. Place left
chest level. foot on top of box.
4. Grab the ends of the band in each hand 4. Raise body using the left foot only until
with arms at full extension. leg is extended
5. Pull your hands back towards your 5. Lower to start position keeping the foot
navel and pinch your shoulder blades on top of box. Repeat with other leg
together as you pull. according to exercise prescription.
6. Keep your elbows close to the body and
return to the starting position and
repeat.
..
 WEEK 6: 16 Weeks Six-Pack Programme
A5
Tricep Bench Dip
3. Start by placing your hands on the
bench and your feet are on the ground
with your legs semi straight.
4. Proceed to bend your arms until they
are bent to about 90 degrees.
5. Return to the starting position and
repeat for the desired repetitions.
A6
Walking Lunge with Dumbbell
3. Start position: Stand with feet hip width
apart. Hold a Dumbell in each hand.
4. Step forward 2-3 feet forming a 90°
bend at the front hip and knee. DO NOT
allow front knee to extend past the big
toe - may cause injury.
5. Push body up and move the back foot
beside the front foot. Alternate feet and
repeat.
6. Remember to keep head and back
upright in a neutral position. Shoulders
and hips should remain squared at all
times.
7. Watch for proper knee alignment - do
not let front knee extend past big toe or
deviate laterally or medially. Back knee
should not come in contact with floor.
..
 WEEK 6: 16 Weeks Six-Pack Programme
A7
Standing Overhead Tricep Extension
with band
3.Start by holding the tubing in one hand
and placing that hand behind your back.
4.Now grab the other end of the band with
the arm that is over your head.
5.Extend the top elbow until your arm is
fully extended.
6.Return to the starting position and repeat
for the prescribed repetitions.
A8
Alternating Toe Touch
3. Start position: Lie back onto floor or
bench with feet up into the air. Head
should be in a neutral position with a
space between chin and chest.
4. Leading with the chin and chest
towards the ceiling, contract the
abdominal and raise shoulders off floor
or bench. Extend one arm and reach for
the opposite foot.
5. Return to start position and repeat with
other hand.
6. Remember to keep head and back in a
neutral position. Hyperextension or
flexion may cause injury. To increase
resistance, hold medicine ball in hands.
To decrease resistance, position hand
closer towards body
 WEEK 6: 16 Weeks Six-Pack Programme
A9
Cable Curl

3.Stand approximately 2 feet away from 3.Remember to keep back and head
cable pulley with feet shoulder width apart straight in a neutral position throughout
and knees slightly bent. movement. Shoulders should be stabilized
4.Start position: Grasp bar with underhand by squeezing shoulder blades together
grip (palms facing forward) approximately slightly - only the elbow joint should be
hip width apart and allow arms to hang moving.
down at sides. Elbows should be close to
sides.
5.Flex at the elbows and curl bar up to
approximately shoulder level. Keep elbows
close to sides throughout movement.
6.Return to start position.
 WEEK 7: 16 Weeks Six-Pack Programme
Week Three Monday, Wednesday,
Friday
EATING TIPS
300 Spartan Training Workout -
Basic Rules:
Endurance and Conditiong
Training Week •Rule #1:
• Eat smaller meals
4.Jump Squat (30 reps) throughout day.
5.Staggered pushups (30 reps) •Rule#2:
6.Alternating Split Jump (30 reps) • Consume enough high
7.Explosive pushups (30 reps) quality protein every day.
•Rule#3:
8.Prison squat (30 reps) • Consume 25-35 grams of
9.Hindu pushups (30 reps) fiber each day
10.Kneeling Band Row (30 reps) •Rule#4:
11.Burpees (30 reps) • Avoid refined sugars and
12.Pull ups (30 reps) refined grains.
13.Double Crunch (30 reps) •Rule#5:
• Consume an adequate
Complete a total of 300 reps amount of fat.
• Rule#6:
combined. NO PRISONES... NO • Keep yourself hydrated all
MERCY day.
 WEEK 8: 16 Weeks Six-Pack Programme
Week Three Monday, Wednesday,
Friday
EATING TIPS
RESISTANCE TRAINING
Basic Rules:

All exercises are done in a •Rule #1:

superset between upper body and • Eat smaller meals
lower body. throughout day.
•Rule#2:
For example, elevated feet pushups • Consume enough high
(upper body) are supersetted with 1 quality protein every day.
legged ball squats (lower body). •Rule#3:
Do NOT rest within the superset (between • Consume 25-35 grams of
the upper body and lower body), but rest fiber each day
30 seconds after the lower body before •Rule#4:
repeating the superset again. Repeat for a • Avoid refined sugars and
total of 2-3 rounds total. Proceed to the refined grains.
next superset. •Rule#5:
• Consume an adequate
Aim for higher reps: 15-20 reps amount of fat.
Aim for 3-4 rounds for each superset • Rule#6:
(upper body to lower body) • Keep yourself hydrated all
Again, take no more than 30 seconds rest day.
in between.
 WEEK 8: 16 Weeks Six-Pack Programme
A1
Elevated Feet Pushup
3.Lie face down on a ball with hands palm down,
fingers pointing straight ahead, and aligned at
the nipple line.
4.Place hands slightly wider than shoulder width
5.Start position: Extend your arms and place feet
at hip width with toes positioned onto a secure
bench or chair.
6.Lower your body (legs, hips, trunk, and head).
7.Return to the start position by extending at the
elbows and pushing the body up.
Remember to keep the head and trunk stabilized
in a neutral position by isometrically contracting
the abdominal and back muscles. Never fully
lock out the elbows at the start position and
avoid hyperextension of the low back.
A2
1 legged ball squat
•Place flexaball against wall approximately lower
back height.
•Start position: Lean lower back against ball and
take approximately one step forward with each
foot. Feet should be slightly wider than hip width
apart.
•Raise one foot off the ground. Bending at the
hips and knees, lower body until thigh is parallel
to the ground. DO NOT allow knee to extend
past the big toe.
•Return to start position.
•Remember to keep back and head straight in a
neutral position.
•Watch for proper knee alignment - do not let
front knee extend past big toe or deviate laterally
or medially.
`
 WEEK 8: 16 Weeks Six-Pack Programme
B1
Pushup (both feet on ball)
3.Lie face down with chest on flexaball.
4.Take your hands and walk forward
allowing the flexaball to roll under your
body until the top of your feet are
supported by the flexaball.
5.Start position: With arms fully extended,
place your hands slightly wider than
shoulder width, fingers pointing straight
ahead, and aligned at the nipple line.
6.Lower your body (legs, hips, trunk, and
head) 4-8 inches from the floor.
7.Return to the start position by extending
at the elbows and pushing the body up.
B2
Single Leg Hip Extension on Ball
3. Assume back lying position on floor.
Place hands at sides with palms down on
floor.
4.Start position: Place one heel on top of
Flexaball with knee slightly bent.
5.Raise hips off floor by pressing one heel
into ball.
6.Return to start position.
7.To increase difficulty, raise and extend
arms above chest.
 WEEK 8: 16 Weeks Six-Pack Programme
C1
Pullup
3.Position hands wider than shoulder width
apart with overhand grip (palms facing
forward).
4.Start position: Hang with arms fully
extended and elbows facing away from
body. Feet may be crossed with knees
bent.
5.Pull body up until bar is below chin level.
6.Return to start position.
7.Remember to keep the movement
controlled with the body stable to minimize
momentum and body sway. If the bar is too
high, it is advisable to use a step to ensure
proper hand placement as well as safety.
C2
Wall Sit
3.Place ball against the wall and your lower
back.
4.Proceed into a squated position so that
your thighs are parallel to the ground.
5.Hold this position for the required number
of seconds.
6.Remember to keep your feet flat on the
floor and your knees behind your toes.
7.Hold for as long as you can.
 WEEK 8: 16 Weeks Six-Pack Programme
D1
Upright Row with band
3.Stand on a band with your feet and hold
the other end of the band with your hands.
4.Bring your elbows up towards the ceiling
and keep your hands close to your chest.
5.Return to the starting position and repeat
for the prescribed repetitions.
D2
Calf Raise
3.Start position: Stand with feet hip width
apart leaning against a ball or stand on the
edge of a step on the balls of your feet with
heels hanging over edge. Toes should be
pointing forward.
4.Contract calves by pushing off balls of
feet to raise heels up in air (standing on
toes)
5.Lower heels and repeat.
6.Remember to keep knees slightly bent
throughout movement to prevent any knee
strain.
 WEEK 8: 16 Weeks Six-Pack Programme
E1 E2
Bicep Curl Knee Lift

3.Stand with feet shoulder width apart, knees •Lie on your back and place a stability ball
slightly bent, and at a staggered stance. behind your knees.
4.Step onto middle of tubing with back foot or •Secure it with the backs of your legs and
both feet. your feet.
5.Start position: Grasp handles with underhand
•Lift your knees towards your chest and
grip (palms facing forward) with arms hanging
down at sides. Elbows should be close to sides. then return to the starting position
6.Flex at the elbows and curl handles up to
approximately shoulder level. Keep elbows close
to sides throughout movement.
7.Return to start position.
8.Remember to keep back and head straight in a
neutral position throughout movement.
Shoulders should be stabilized by squeezing
shoulder blades together slightly - only the elbow
joint should be moving.
 WEEK 9: 16 Weeks Six-Pack Programme
Week Three Monday, Wednesday,
Friday
EATING TIPS
A1: Explosive Pushups
Basic Rules:
A2: Ball Squat with bands
B1: Band Fly •Rule #1:
B2: One Leg Hamstring Curl • Eat smaller meals
C1: Pullup or Chin up throughout day.
C2: Reverse Lunges with free •Rule#2:
weights (i.e. plates) • Consume enough high
D1: Band Row (Seated on the Floor) quality protein every day.
•Rule#3:
D2: Wall Squat Hold with Calf Raises • Consume 25-35 grams of
E1: Front Lateral Raise fiber each day
E2: Ball Crunch with bands for •Rule#4:
resistance • Avoid refined sugars and
refined grains.
-Aim for higher reps: 15-30 reps •Rule#5:
-Aim for 2-3 rounds for each superset • Consume an adequate
(Alternating between upper body to amount of fat.
• Rule#6:
lower body) • Keep yourself hydrated all
-Again, take no more than 30 seconds day.
rest in between.
 WEEK 9: 16 Weeks Six-Pack Programme
A1
Explosive Pushup
3.Start by getting into a push-up position.
4.Lower yourself to the ground and then
explosively push up so that your hands
leave the ground.
5.Catch your fall with your hands and
immediately lower yourself into a pushup
again and repeat.
6.Repeat for the recommended repetitions.
A2
Wall Squat with resistance
•Start by placing the ball behind the small
of your back. Place the band your your feet
and hold onto it with your hands.
•Slowly squat down until your thighs are
near parallel to the ground.
•Return to the starting position and repeat.
`
 WEEK 9: 16 Weeks Six-Pack Programme
B1
Chest Fly with Tubing
3.Secure door strap waist height.
4.Stand with feet shoulder width apart,
knees slightly bent, facing away from the
attachment point. You may put one foot in
front of the other (staggered stance) for
increased stability.
5.Start position: Grasp each handle and
position hands wider than shoulder width
with palms facing each other (neutral grip).
Elbows should be slightly bent and behind
the body.
6.Begin by moving arms in an arcing
motion to join hands at chest level.
7.Return to start position.
B2
Single Leg Curl (on ball)
3.Assume back lying position on floor.
Place hands at sides with palms down on
floor.
4.Start position: Place heel of one foot on
top of Flexaball. Other leg should be held
in the air above ball. Raise hips off floor by
pushing heel down into ball.
5.Curl ball towards glutes by flexing at the
knee. Hips should remain off floor.
4) Return to start position.
6.Remember to maintain stability of ball by
utilizing muscles in the trunk and core. To
increase difficulty, raise hands up over
chest.
 WEEK 9: 16 Weeks Six-Pack Programme
C1
Chinup
3.Position hands shoulder width to slightly
narrower than shoulder width apart with
underhand grip (palms facing towards
body).
4.Start position: Hang with arms fully
extended and elbows forward. Feet may be
crossed with knees bent.
5.Pull body up until bar is below chin level.
6.Return to start position.
7.Remember to keep the movement
controlled with the body stable to minimize
momentum and body sway. If the bar is too
high, it is advisable to use a step to ensure
proper hand placement as well as safety.
C2
Bodyweight Reverse Lunge
3.Start by standing with your feet shoulder
width apart.
4.Step back with one foot and bend your
knees into a lunged position. Your back
knee should come close to touching the
ground and your front leg should be bent to
about 90 degrees at the knee.
5.Maintain your upright posture throughout
the movement.
6.Return to the starting position and repeat.
Once repetitions are completed then repeat
with the other leg.
 WEEK 9: 16 Weeks Six-Pack Programme
D1
Seated Row with Bands

3.Start by attaching a band to the top of a

door or fixed object.
4.Sit on the ground with your knees bent
and your arms extended up and out.
5.Pull the handles towards your chest
keeping your elbows close to your body.
6.Pinch your shoulder blades together
while performing this movement.
7.Repeat for the prescribed number of
repetitions.
 WEEK 10: 16 Weeks Six-Pack Programme
Week Three Monday, Wednesday, Friday
EATING TIPS
All exercises are done in a superset between upper body and
lower body. For example, pushups with bands (pushing) are Basic Rules:
supersetted with Pull ups (pulling). Do NOT rest within the
superset, but rest 30 seconds after the lower body before
repeating the superset again. Repeat for a total of 2-3 rounds •Rule #1:
total. Proceed to the next superset. • Eat smaller meals
Aim for lower reps: 6-10 reps. Aim for 2-4 rounds for each throughout day.
superset Again, take no more than 30 seconds rest in between. •Rule#2:
• Consume enough high
Superset: quality protein every day.
A1: Pushups with Bodylastics band •Rule#3:
A2: Pull-ups with medium size towel • Consume 25-35 grams of
*Aim for 3-4 rounds
B1: Staggered alternating pushups fiber each day
B2: Lat Pulldown swimmer with Bodylastics band •Rule#4:
*Aim for 3-4 rounds • Avoid refined sugars and
C1: Squat and Press (use any weights that you can find) For
example: rocks, refined grains.
C2. Alternating Split Squat Jump. (use any weights that you can •Rule#5:
find) For example: rocks, • Consume an adequate
*Aim for 3-4 rounds
D1: One Leg Calf Raise with weights. amount of fat.
D2: Bicep Curl: • Rule#6:
*Aim for 2 rounds • Keep yourself hydrated all
E1: Weighted Abdominal Crunch:
E2: Plank with leg lift: day.
*Aim for 2 rounds
 WEEK 11: 16 Weeks Six-Pack Programme
Week Three Monday, Wednesday, Friday
All exercises are done in a superset between upper body and EATING TIPS
lower body. For example, pushups with bands (pushing) are
supersetted with Pull ups (pulling). Do NOT rest within the
superset, but rest 30 seconds after the lower body before Basic Rules:
repeating the superset again. Repeat for a total of 2-3 rounds
total. Proceed to the next superset.
•Rule #1:
Aim for lower reps: 6-10 reps. Aim for 2-4 rounds for each • Eat smaller meals
superset Again, take no more than 30 seconds rest in between. throughout day.
Superset:
•Rule#2:
A1: Pushups with feet on the ball (with band to add resistance) • Consume enough high
A2: One leg squat with rope (both sides) quality protein every day.
*Aim for 3-4 rounds
B1: Spiderman pushups
•Rule#3:
B2: Deep Squat with plates • Consume 25-35 grams of
*Aim for 3 rounds fiber each day
C1: Pull-ups with weights (you can use a backpack with books in
it for weights)
•Rule#4:
C2: Squat hold with rope (hold for as long as you can) • Avoid refined sugars and
*Aim for 3-4 rounds refined grains.
D1: Recline Pull with the rope
D2: Forward Lunges with weight
•Rule#5:
*Aim for 3 rounds • Consume an adequate
E1: Tricep extension with the rope amount of fat.
E2: Weighted Ab Crunch
*Aim for 2 rounds
• Rule#6:
F1: Right Side Plank • Keep yourself hydrated all
F2: Left Side Plank day.
*Aim for 2 rounds
 WEEK 12: 16 Weeks Six-Pack Programme
Week Three Monday, Wednesday, Friday
All exercises are done in a superset between upper body and EATING TIPS
lower body. For example, pushups with bands (pushing) are
supersetted with Pull ups (pulling). Do NOT rest within the
superset, but rest 30 seconds after the lower body before
Basic Rules:
repeating the superset again. Repeat for a total of 2-3 rounds
total. Proceed to the next superset. •Rule #1:
• Eat smaller meals
Aim for lower reps: 6-10 reps. Aim for 2-4 rounds for each
superset Again, take no more than 30 seconds rest in throughout day.
between. •Rule#2:
• Consume enough high
Superset:
A1: Pushups with hands on the ball (with band to add quality protein every day.
resistance) •Rule#3:
A2: Jump Squat with weights
• Consume 25-35 grams of
*Aim for 3-4 rounds
B1: Spiderman pushups with bands fiber each day
B2: Alternating Split squat jump with weights •Rule#4:
*Aim for 3 rounds
• Avoid refined sugars and
C1: Pull-ups with weights (you can use a backpack with books
in it for weights) refined grains.
C2: Squat hold with weights (hold for as long as you can) •Rule#5:
*Aim for 3-4 rounds
• Consume an adequate
D1: Recline Pull with the rope (one leg up)
D2: Calf Raise with weight amount of fat.
*Aim for 3 rounds • Rule#6:
E1: Bicep curl with the rope (using your bodyweight for weight)
• Keep yourself hydrated all
E2: Stability crunch with bodylastic bands
E3: Ball Plank day.
*Aim for 2 rounds
 WEEK 13: 16 Weeks Six-Pack Programme
Week Three Monday, Wednesday, Friday
All exercises are done in a superset between upper body and EATING TIPS
lower body. For example, pushups with bands (pushing) are
supersetted with Pull ups (pulling). Do NOT rest within the
superset, but rest 30 seconds after the lower body before Basic Rules:
repeating the superset again. Repeat for a total of 2-3 rounds
total. Proceed to the next superset.
•Rule #1:
Aim for lower reps: 6-10 reps. Aim for 2-4 rounds for each • Eat smaller meals
superset Again, take no more than 30 seconds rest in between. throughout day.
Superset:
•Rule#2:
A1: Ball Pushups with hands on the ball (with band to add • Consume enough high
resistance) quality protein every day.
A2: One Leg Squat (Pistol Squat style)
*Aim for 4-5 rounds
•Rule#3:
B1: Elevated pushups with resistance band • Consume 25-35 grams of
B2: Plate Swing (watch the video) fiber each day
*Aim for 4-5 rounds
C1: Pull-ups with weights (you can use a backpack with books in
•Rule#4:
it for weights) • Avoid refined sugars and
C2: Squat with weights (Small range of motion) refined grains.
*Aim for 4-5 rounds
D1: Recline Pull with feet elevated
•Rule#5:
D2: Hip Bridge (on the chair) • Consume an adequate
*Aim for 4-5 rounds amount of fat.
E1: Tricep extension with rope or using the jungle gym (using
your bodyweight for weight)
• Rule#6:
E2: Stability crunch with resistance bands • Keep yourself hydrated all
E3: Ball Plank with feet elevated day.
* Aim for 2 rounds
 WEEK 14: 16 Weeks Six-Pack Programme
Week Three Monday, Wednesday, Friday EATING TIPS
All exercises are done in a superset between upper body and
lower body. For example, pushups with bands (pushing) are
supersetted with Pull ups (pulling). Do NOT rest within the Basic Rules:
superset, but rest 30 seconds after the lower body before
repeating the superset again. Repeat for a total of 2-3 rounds
total. Proceed to the next superset.
•Rule #1:
• Eat smaller meals
Aim for lower reps: 6-10 reps. Aim for 2-4 rounds for each superset throughout day.
Again, take no more than 30 seconds rest in between.
•Rule#2:
Superset: • Consume enough high
quality protein every day.
A1: Spiderman Pusups with weighted backpack
A2: Squat with weighted backpack and plate
•Rule#3:
*Aim for 4-5 rounds • Consume 25-35 grams of
B1: Pushups with weighted backpack fiber each day
B2: One Leg Squat with rope and weighted backpack
*Aim for 4-5 rounds
•Rule#4:
C1: Pull-ups with weighted backpack • Avoid refined sugars and
C2: Forward Lunges with weighted backpack and plate refined grains.
*Aim for 4-5 rounds
D1: Recline Pull with weighted backpack
•Rule#5:
D2: Squat Hold with weighted backpack • Consume an adequate
*Aim for 4-5 rounds amount of fat.
E1: Bicep Curl with rope or using the jungle gym (to add resistance
use a weighted backpack)
• Rule#6:
E2: Pushup Plank with weighed backpack • Keep yourself hydrated all
E3: Reverse crunches day.
* Aim for 2 rounds
 WEEK 15: 16 Weeks Six-Pack Programme
Week Three Monday, Wednesday, Friday
All exercises are done in a superset between upper body and
lower body. For example, pushups with bands (pushing) are EATING TIPS
supersetted with Pull ups (pulling). Do NOT rest within the
superset, but rest 30 seconds after the lower body before
repeating the superset again. Repeat for a total of 2-3 rounds Basic Rules:
total. Proceed to the next superset.
•Rule #1:
Aim for lower reps: 8-12 eps. Aim for 4-5 rounds for each
superset Again, take no more than 30 seconds rest in between. • Eat smaller meals
throughout day.
Superset: •Rule#2:
A1: One Arm Pushups • Consume enough high
A2: Reverse Lunges with weighted backpack and plate quality protein every day.
*Aim for 4-5 rounds •Rule#3:
B1: Elevated Pushups with weighted backpack
B2: Band Squat and press w/ weighted backpack • Consume 25-35 grams of
*Aim for 4-5 rounds fiber each day
C1: Pull-ups with weighted backpack •Rule#4:
C2: Squat (small range of motion) with weighted backpack and
plate • Avoid refined sugars and
*Aim for 4-5 rounds refined grains.
D1: Recline Pull with weighted backpack (feet elevated) •Rule#5:
D2: One leg calf raise with weighted backpack and plates or
dumbbell • Consume an adequate
*Aim for 4-5 rounds amount of fat.
E1: Tricep Extension with rope or using the jungle gym • Rule#6:
(to add resistance use a weighted backpack)
E2: Ball Plank (feet elevated) with weighed backpack • Keep yourself hydrated all
E3: Ball crunch with bands day.
* Aim for 2 rounds
 WEEK 16: 16 Weeks Six-Pack Programme
Week Three Monday, Wednesday, Friday
All exercises are done in a superset between upper body and lower
body. For example, pushups with bands (pushing) are supersetted EATING TIPS
with Pull ups (pulling). Do NOT rest within the superset, but rest 30
seconds after the lower body before repeating the superset again. Basic Rules:
Repeat for a total of 2-3 rounds total. Proceed to the next superset.

Aim for lower reps: 6-10 reps. Aim for 4-5rounds for each superset •Rule #1:
Again, take no more than 30 seconds rest in between. • Eat smaller meals
Superset: throughout day.
A1: One Arm Pushups •Rule#2:
A2: One Leg Pistol Squat with weighted backpack and rope or using • Consume enough high
the jungle gym
*Aim for 4-5 rounds quality protein every day.
B1: Alligator Pushups with or without weighted backpack •Rule#3:
B2: Jump Squat w/ weighted backpack • Consume 25-35 grams of
*Aim for 4-5 rounds
C1: Pull-ups (using a towel) with weighted backpack fiber each day
C2: One Leg Squat hold with plate •Rule#4:
*Aim for 4-5 rounds • Avoid refined sugars and
D1: Recline Pull with weighted feet elevated on a stability ball
D2: One leg calf raise with weighted backpack and stability ball refined grains.
*Aim for 4-5 rounds •Rule#5:
E1: Upside Down Shoulder press • Consume an adequate
E3: Tricep Extension with rope or using the jungle gym
(to add resistance use a weighted backpack) amount of fat.
E3: Hammer curl with plate (lean against the wall for support • Rule#6:
*Aim for 2 rounds • Keep yourself hydrated all
F1: Ball crunch with fitness bands
F2: Rotational twist with fitness bands day.
*Aim for 2 rounds