Home Fitness Workout 30 days to 6-pack abs: Part 2

30 days to 6-pack abs: Part 2

Karen Marwein

June 30, 2015

196

Days 3/10/17/24

A.M. – Cardio

P.M. – Abs, Back, Traps

Jackknife Sit-Up

Lie flat on your back with your arms extended straight back behind your head and your legs extended also. This will be your starting position. As you exhale, bend at the waist while simultaneously raising your legs and arms to meet in a jackknife position. The legs should be extended and lifted at approximately a 35-45 degree angle from the floor and the arms should be extended and parallel to your legs. The upper torso should be off the floor. While inhaling, lower your arms and legs back to the starting position.

3 sets to failure; 2-minute rest.

Decline Reverse Crunch

Lie on your back on a decline bench and hold on to the top of the bench with both hands. Hold your legs parallel to the floor using your abs to hold them there while keeping your knees and feet together. Your legs should be fully extended with a slight bend on the knee. This will be your starting position. While exhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the bench. At the end of this movement your knees will be touching your chest. Hold the contraction for a second and move your legs back to the starting position while inhaling.

3 sets to failure; 2-minute rest.

You may also like: 30 days to 6-pack abs: Part 3

Smith Machine Bent Over Row

Set the barbell attached to the smith machine to a height that is about 2 inches below your knees. Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up. Now grasp the barbell using an overhand grip and unlock it from the smith machine rack. Then let it hang directly in front of you as your arms hang extended perpendicular to the floor and your torso. This is your starting position. While keeping the torso stationary, lift the barbell as you breathe out, keeping the elbows close to the body and not doing any force with the forearm other than holding the weights. On the top contracted position, squeeze the back muscles and hold for a second. Slowly lower the weight again to the starting position as you inhale.

4 sets; 10 reps; 2-minute rest.

Pull-Ups

Grab the pull-up bar with the palms facing forward. Your hands need to be spaced out at a distance smaller than your shoulder width. Bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position. Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.

4 sets to failure; 2-minute rest.

You may also like: 30 days to 6-pack abs: Part 4

Straight-Arm Dumbbell Pullover

Place a dumbbell standing up on a flat bench. Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface. Hips should be below the bench and legs bent with feet firmly on the floor. The head will be off the bench as well. Grasp the dumbbell with both hands and hold it straight over your chest at arm’s length. Both palms should be pressing against the underside one of the sides of the dumbbell. This will be your starting position. While keeping your arms straight, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest. At that point, bring the dumbbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement. Hold the weight on the initial position for a second.

3 sets; 12 reps; 2-minute rest.

Barbell Shrug

Stand up straight with your feet at shoulder width as you hold a barbell with both hands in front of you using a pronated grip. This will be your starting position. Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second. Slowly return to the starting position as you breathe in.

4 sets; 12 reps; 2-minute rest.

Hyperextensions

Lie face down on a hyperextension bench, tucking your ankles securely under the footpads. Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction. Keeping your body straight, cross your arms in front of you or behind your head. This will be your starting position. Start bending forward slowly at the waist as far as you can while keeping your back flat. Inhale as you perform this movement. Keep moving forward until you feel a nice stretch on the hamstrings and you can no longer keep going without a rounding of the back. Slowly raise your torso back to the initial position as you inhale.

3 sets to failure; 2-minute rest.