I Want Six Pack Abs

Hey everyone and welcome back to the road to 6 pack abs challenge.  We are into week 7 and moving right along.  Hopefully you are keeping up with the workouts and getting them in 6 to 7 days a week.  We are going to continue to up the intensity and up the challenge in the workout exercises for this week.

Lets get a recap on nutrition.  Keep these in mind when plotting out your meals and what you consume.

1.  Try and eat 5 to 6 meals a day and eat every 2.5 to 3 hours.

2.  Consume as much water as you can, ideally 80 to 100 ounces.

3.  Watch out and be aware of additional liquid calories from alcohol, juice and soda’s.

4.  Try and lower your stout intake as much as possible.

5.  Supplement with protein, amino acids, OMEGA 3 fatty acids to help your diet stay clean.

Now on to the exercises.  Remember to keep the intensity up and take as few breaks as possible.  Remember to do these exercises in a slow and controlled manner, always keeping tension on the abdominal region.  Now lets get into it!

12 Weeks to 6 Pack Abs Workout Challenge – Week 7 Exercises

Exercise 1:  Tubing Forklifts

2 Sets of 12 to 15 Reps

Exercise 2:  DB Punch & Crunch

2 Sets of 12 to 15 Reps

Exercise 3:  Physioball Wall Crunch

2 Sets of 21 Reps

Exercise 4:  Rolling Jackknifes

2 Sets of 15 on Each Leg

Exercise 5:  Sleeping Bat Crunches

2 Sets of 10 to 12 Reps

As you can see, this is a plotted workout and nutritional program for your abdominal.  If you train to the workouts presented in this run as well as follow the nutritional advice and keep your diet clean, you are soon going to see your abs and get that ripped, toned, 6 pack you always wanted.  Don’t limit yourself to just proper abdominal schooling.  Remember that there are ultimate workout and nutritional programs out there that can train your entire body to get you in the best shape of your life and get you that ripped, toned, athletic healthy body!

Thank you for visiting I Want Six Pack Abs, we hope you found the information useful.

Hi everyone and welcome back to week 4′s installement of the 2010 road map to 6 pack abs workout challenge!

This week I want you to really slow it down.  What I mean by is that I want you to slow the pace down for each rep that you do and really focus on contracting the abdominal muscles and keeping tension on them.  Achieving 6 pack abs is about the quantity of exercise movements you do but rather on the quality, so for this week and all weeks going forward, I want you to really slow it down and focus on the quality of each rep that you do.

Hopefully you are remaining consistent with your ab workouts and are getting them in everyday.  Remember that consistency is the key to unlocking your success, and really, because the workouts only take 10 to 15 summary to complete, you shouldn’t have much of an issue getting them in and getting them done.

Don’t forget about your diet either.  You want to make sure you are eating healthy foods that are low in stout and make sure that you are drinks 80 to 100 ounces of water a day (2.5 to 3 liters).  Also, you are going to want focus on eating foods with complexe carbohydrates like brown rice, potatoes, whole grain bread, whole grain pasta etc.

Now without further adue, lets jump right into the exercises!

12 Weeks to 6 Pack Abs Workout Challenge – Week 4 Exercises

Ab Exercise 1:  Hanging Windshield Wipers

2 Sets & 10 Reps per Set

Ab Exercise 2:  Tubing Punch & Crunch

2 Sets & 12 Reps per Side

Ab Exercise 3:  V-Up Slow Twist

2 Sets & 10 to 12 Reps per Set

Ab Exercise 4:  Medicine Ball “21″

2 Sets & 21 Reps per Set

Ab Exercise 5:  Rolling Planks

2 Sets & 12 Complete Rolls per Set

Remember to do each rep in a slow controled fashion and to complete and go through the exercises with as few breaks as possible.  This is called circuit schooling and is the most effective way to build a leaner, fitter, more athletic body as works out your muscles and builds your strong endurance all at the same time.  Its like weight schooling and cardio combined into one and is a schooling principle used by many top athletes and celebrities who just don’t have the time to spend hours in the gym.

Effective circuit schooling programs can be completed in as small as 20 summary and if plotted correctly, can be far more effective than spending hours in the gym.  The most effective circuit schooling programs are typically plotted out over several weeks and typically include a nutritional plot.  Circuit schooling workouts combined with a healthy nutritional diet are the most effective and well-organized way to get a lean, ripped and strong body.  Not only will it help you look better but you will also be significantly more athletic the next time you are playing sports with your friends!

Hi everboday and welcome back to the road to 6 pack abs workout challenge for week 5!  I want to congradulate you all on making it this far.  Your commitment to this ab workout challenge is commendable and very impressive so keep up the excellent work as we are getting closer to week 6 and the half way point of this challenge.

Hopefully you are getting these ab workouts in at least 6 times a week.  They only take 10 summary so I hope you are being consistent because like I have said before, that is the way to results!  If you have followed the program this far and have cleaned up your diet, you should be starting to see some results.  These would include starting to see your top abs, as well as your close fitting better and your energy increasing.

For week 5, we are going to step it up a notch.  The exercises are going to be a small harder but the harder they are, the more results you are going to get so try them out and keep doing them.  Be consistent and you will see that the exercises will become simpler!  Now lets get to them!

12 Weeks to 6 Pack Abs Workout Challenge – Week 5 Exercises

Ab Exercise 1:  Medicine Ball Plank Switches

2 Sets of 12 Switches Each Side

Ab Exercise 2:  Medicine Ball Cross Knee Tuck

2 Sets of 10 Each Side

Ab Exercise 3:  Figure 8′s

2 Sets of 8 to 10

Ab Exercise 4:  Tubing Russian Twists

2 Sets of 12 Each Leg

Ab Exercise 5:  Physio Ball Running Man

2 Sets of 12 Each Leg

Hopefully these exercises won’t be too hard for you and you will be able to do them.  I am sure that if you are dedicated to the program thus far that you should have no distress.

Lets talk a small about diet.  Your diet is very key to your success in this program.  As recommended a couple weeks ago, hopefully you have been to clean up your diet, stay away from sugary fatty foods and are starting to see results from it.  If you are having distress and find yourself still not eating all entirely well then it is now that you need to make a commitment to eating better if you want to succeed in this program.  Its not going to be simple but try and stay away from unhealthy foods for the next 3 to 4 weeks.  You will see that as time goes on, the cravings will significantly decrease and your results going towards 6 pack abs will significantly increase, giving you all the motivation in the world to stick to a healthy diet.

In terms of meals, I recommend you eat 5 healthy meals a day.  That means that in a given week, you should eat 35 meals.  To give you some flexibility, try and make sure 30 of those meals are healthy.  This foliage you with 5 meals to play around with and cheat a small on your diet.

Back to your schooling now.  Remember to be consistent with your schooling and to perform the exercises in a slow controled fashion.  Make sure you are doing circuit schooling and moving through the exercises taking as few breaks as possible.  Circuit schooling workouts and a excellent diet are the key to achieving a ripped, lean, athletic and strong body!

Hey everyone and welcome back to the road to 6 pack abs and the 12 week workout challenge.  I hope you are all staying consistent and doing your workouts everyday.  This week we are going to focus on lower abs.  If you have been following the program, doing the exercises and sticking to your diet, you should notice that you have lost a lot of stout on your stomach, especially in the lower abdominal region, so now it time to step it up a notch and really hammer down and work that lower section.

Before we jump right into the ab exercises for this week, I just wanted to give you a few more tips about your diet.  Your goal is to speed up your metabolism in order to burn more stout.  To do this you are going to want to drink as much water as you can and eat 5 to 6 small to moderate size meals a day.  Your meals should also be spread out and consumed in 2.5 to 3 hour intervals.  I know by experience that eating 5 to 6 meals a day is hard.  If you are having distress getting them all in, you should try substituting a few meals with proteins bars or protein shakes.  Also, if you find that you are a small low on certain proteins, an amino acid supplement is also a excellent choice.  In the previous few articles, I have also stressed the substance of decreasing your fats.  There are some excellent fats out there but that you should be consuming, so OMEGA 3 fatty acid supplement is something to consider if you have cut your fats down significantly.  Finally, if you really want to increase your muscularity, creatine is an brilliant supplement for this.  Be sure that if you influence to supplement with creatine, that you drink plenty and plenty of water.  So there are some things to focus on diet wise.  Now lets get to the exercises for this week.

12 Weeks to 6 Pack Abs Workout Challenge – Week 6 Exercises

Exercise 1:  Hanging Windshield Wipers

2 Sets to Failure

Exercise 2:  Hanging Corkscrews

2 Sets to Failure

Exercise 3:  Hanging Around the Clocks

2 Sets to Failure

Exercise 4:  Pretzel Reverse Crunch

2 Sets of 15 on Each Leg

Exercise 5:  Physioball Plank Marches

2 Sets of 12 to 15 Marches Each Leg per Set

I want to congratulate you on getting this far.  This week marks the half way point of the 6 pack abs workout challenge!  The exercises for this week are quite challenging.  Focus and keep doing them on a daily basis and they will get simpler.  Remember to try and go from one exercise to another, tiresome to take as few breaks as possible.

This abdominal workout routine presented above and in this run of articles is brilliant for construction, developing and sculpting your abs in a 12 week cycle.  It is extremely effective because the workouts are laid out for you each week.  The ab workouts also build on each other in the fact that each week the exercises are different and become more and more challenging.  Your body therefore never gets a chance to adapt to any particular workout and you become stronger each week due to the difficulty of the exercises increasing each week.  This workout run focus only on abdominal schooling and development but there are workout and nutritional programs out there, developed to train the entire body.  These types of plotted workout routines are the most effective ways to schooling and developing a ripped, strong, athletic and healthy body.

Hi Everyone!

This is the following article installment of a 12 part run on how to get 6 pack abs in 12 weeks. In week 2 of this run we are going to present to you another five abdominal exercises for you to focus on during this week. As in week 1, these abdominal exercises will take about 10 to 15 summary to complete and intermediates should focus on performing these exercises 3 to 4 times a week while more well ahead participants can aim to perform these exercises up to 6 times a week. Go through the 5 exercises and once complete, do again the circuit again. Remember to try and take as few breaks as possible.

Before we jump right into the exercises themselves, another spot you are going to want to focus on this week is your diet. More specifically you are going to want to try and drink 80 to 100 ounces (2.5 to 3 liters) of water per day. Another spot of you diet that you are going to want to focus on is limiting your fats. Limit your intake of sweets, sugar, chocolate, cream, high stout milk, fatty meats etc. Remember that you don`t need to do cardio to get six pack abs. You just need to do effective strength schooling and follow a excellent diet. Remember that carbs are very vital for you are they are your best source for energy and it is better to consume more carbohydrates than fats as 1 gram of carbohydrates has 4 calories meanwhile 1 gram of stout has 9 calories.

Enough of the diet for right now and let get right into it and present the ab exercises for this week.

12 Weeks To Six Pack Abs Workout Run – Week 2 Exercises

Exercise 1: Iso Reverse Crunch

Sets & Reps: 2 Sets & 12 -15 Reps Per Set

Description: Lie down on your back, place your palms down facing the floor and lift your legs up and pin your heals to your butt. Start by using your abs to lift your butt and lower back off the ground. Hold at the top and slowly go back down to the starting spot. Concentrate on keeping tension in your abs the whole time and not use momentum when doing each rep. Do again the exercise until the set is complete.

Exercise 2: Medicine Ball Weigh Crunch

Sets & Reps: 2 Sets & 25 – 30 Reps Per Set

Description: Lay down on the ground with your back firmly on the floor. Lift your legs up with your thighs at a 90 degree angle to the floor and your shines parallel to the floor. Place the medicine ball on your shines and crunch up. The farther behind your head your arms are, the harder the exercise so change your arms to your level of fitness. When you crunch up, hold it at the top for a moment and then return to the starting spot ensuring that your head stays just above the ground in order to keep tension on your abs. Do again the exercise until the set is complete. If you drop the medicine ball, do again the entire set over again.

Exercise 3: 1 Down 2 Up

Sets & Reps: 2 Sets & 15 Reps Per Set

Description: Lay down on the ground with your back firmly on the floor. Place your palms down facing the floor. Take you left leg and raise if over the ground parallel to the ground and keep it there. Raise your right leg up at a 90 degree angle to the ground. Now raise your left leg up at a 90 degree angle to the ground. Now that both legs are at a 90 degree angle to the ground, use your abs to lift your butt and lower back off the ground. Hold at the top and slowly go down to the starting spot. Again, use your abs to lift your butt and lower back off the ground, hold and slowly go back down to the starting spot. Now keep your left leg up straight in the air and lower your right leg down so it is just parallel above the floor. Hold it for a moment and raise it up at a 90 degree angle to the floor and parallel to your left leg. Now that both legs are at a 90 degree angle to the ground, use your abs to lift your butt and lower back off the ground. Hold at the top and slowly go down to the starting spot. Again, use your abs to lift your butt and lower back off the ground, hold and slowly go back down to the starting spot. This is one repetition. Now do again the exercise until the set is complete.

Exercise 4: Commando Crunch

Sets & Reps: 2 Sets & 12 Reps For Each Leg

Description: Place yourself in a push up spot and use a chair or bench to raise you feet up so you are in a decline spot. Now take your left knee and cross to your right hand and at the same time crunch up. Go your left knee back to the starting spot and do the same now with your right knee. Now do again the exercise until the set is complete.

Exercise 5: Standing Tubing Over Twist

Sets & Reps: 2 Sets & 15 Reps On Each Side

Description: Take some tubing and wrap it around a post. With your arms stretched out, hold the handle with both hands so the tubing is at a 90 degree angle to your arms and hands. Flex your abs and twist 90 degrees away from the tubing, hold for a moment, then slowly come back to the starting spot. Now do again the exercise until the set is complete.

Remember to try and not use momentum when performing these exercises and to try and do them with as few breaks as possible. These workouts are effectively called circuit schooling workouts and are a fantastic way to get a ripped, lean, toned, athletic body because they burn a lot of stout, build strong endurance and develop and build muscle strength. For maximum results, you want to ensure you are constantly switching up your circuit schooling as you body adapts very quickly to any type of workout so you want to constantly keep your body in shock and add a lot of variety to every workout.

Hi Everyone!

This is the following article installment of a 12 part run on how to get 6 pack abs in 12 weeks. In week 2 of this run we are going to present to you another five abdominal exercises for you to focus on during this week. As in week 1, these abdominal exercises will take about 10 to 15 summary to complete and intermediates should focus on performing these exercises 3 to 4 times a week while more well ahead participants can aim to perform these exercises up to 6 times a week. Go through the 5 exercises and once complete, do again the circuit again. Remember to try and take as few breaks as possible.

Before we jump right into the exercises themselves, another spot you are going to want to focus on this week is your diet. More specifically you are going to want to try and drink 80 to 100 ounces (2.5 to 3 liters) of water per day. Another spot of you diet that you are going to want to focus on is limiting your fats. Limit your intake of sweets, sugar, chocolate, cream, high stout milk, fatty meats etc. Remember that you don`t need to do cardio to get six pack abs. You just need to do effective strength schooling and follow a excellent diet. Remember that carbs are very vital for you are they are your best source for energy and it is better to consume more carbohydrates than fats as 1 gram of carbohydrates has 4 calories meanwhile 1 gram of stout has 9 calories.

Enough of the diet for right now and let get right into it and present the ab exercises for this week.

12 Weeks To Six Pack Abs Workout Run – Week 2 Exercises

Exercise 1: Iso Reverse Crunch

Sets & Reps: 2 Sets & 12 -15 Reps Per Set

Description: Lie down on your back, place your palms down facing the floor and lift your legs up and pin your heals to your butt. Start by using your abs to lift your butt and lower back off the ground. Hold at the top and slowly go back down to the starting spot. Concentrate on keeping tension in your abs the whole time and not use momentum when doing each rep. Do again the exercise until the set is complete.

Exercise 2: Medicine Ball Weigh Crunch

Sets & Reps: 2 Sets & 25 – 30 Reps Per Set

Description: Lay down on the ground with your back firmly on the floor. Lift your legs up with your thighs at a 90 degree angle to the floor and your shines parallel to the floor. Place the medicine ball on your shines and crunch up. The farther behind your head your arms are, the harder the exercise so change your arms to your level of fitness. When you crunch up, hold it at the top for a moment and then return to the starting spot ensuring that your head stays just above the ground in order to keep tension on your abs. Do again the exercise until the set is complete. If you drop the medicine ball, do again the entire set over again.

Exercise 3: 1 Down 2 Up

Sets & Reps: 2 Sets & 15 Reps Per Set

Description: Lay down on the ground with your back firmly on the floor. Place your palms down facing the floor. Take you left leg and raise if over the ground parallel to the ground and keep it there. Raise your right leg up at a 90 degree angle to the ground. Now raise your left leg up at a 90 degree angle to the ground. Now that both legs are at a 90 degree angle to the ground, use your abs to lift your butt and lower back off the ground. Hold at the top and slowly go down to the starting spot. Again, use your abs to lift your butt and lower back off the ground, hold and slowly go back down to the starting spot. Now keep your left leg up straight in the air and lower your right leg down so it is just parallel above the floor. Hold it for a moment and raise it up at a 90 degree angle to the floor and parallel to your left leg. Now that both legs are at a 90 degree angle to the ground, use your abs to lift your butt and lower back off the ground. Hold at the top and slowly go down to the starting spot. Again, use your abs to lift your butt and lower back off the ground, hold and slowly go back down to the starting spot. This is one repetition. Now do again the exercise until the set is complete.

Exercise 4: Commando Crunch

Sets & Reps: 2 Sets & 12 Reps For Each Leg

Description: Place yourself in a push up spot and use a chair or bench to raise you feet up so you are in a decline spot. Now take your left knee and cross to your right hand and at the same time crunch up. Go your left knee back to the starting spot and do the same now with your right knee. Now do again the exercise until the set is complete.

Exercise 5: Standing Tubing Over Twist

Sets & Reps: 2 Sets & 15 Reps On Each Side

Description: Take some tubing and wrap it around a post. With your arms stretched out, hold the handle with both hands so the tubing is at a 90 degree angle to your arms and hands. Flex your abs and twist 90 degrees away from the tubing, hold for a moment, then slowly come back to the starting spot. Now do again the exercise until the set is complete.

Remember to try and not use momentum when performing these exercises and to try and do them with as few breaks as possible. These workouts are effectively called circuit schooling workouts and are a fantastic way to get a ripped, lean, toned, athletic body because they burn a lot of stout, build strong endurance and develop and build muscle strength. For maximum results, you want to ensure you are constantly switching up your circuit schooling as you body adapts very quickly to any type of workout so you want to constantly keep your body in shock and add a lot of variety to every workout.

Hello Everyone!

Welcome back to the 12 weeks to six pack abs workout run for week 3. Hopefully by now these 10 minute ab routines have become a part of your daily routine and you are doing them on at least 3 or 4 times a week.

It is now time to step it up a notch and try and do these ab routines everyday! If you are having distress being consistent at doing these workouts, I suggest you pick a time during the day to do them.  This means everyday you do the workout at the same time. For best results, I would suggest doing them first thing in the morning. I typically do this and its fantastic because its the first thing I do when I get up. It relaxes me and lets me reckon about what I need to do during the day and then sets my mind at ease as I know I have done something healthy for my body!  So again, I encourage you to pick a time during the day that you are going to grant and set aside for yourself so that you can consistently get these workouts in. Remember, it only takes 10 summary to complete, its going to make you feel fantastic and its going to get you those results that you are looking for!  Those results are what is going to keep you motivated to continue so get that motivation and determination and do it!  Trust me, you will be pleased you did at the end of these 12 weeks!  Now lets get right into those ab exercises!

12 Week To Six Pack Abs Workout Run – Week 3

Exercise 1: Plate 8′s

Sets & Reps: 2 Sets & 8 Reps per Set

Exercise 2: Recliner Press Crunch

Sets & Reps: 2 Sets & 12 To 15 Reps Per Set

Exercise 3: Side Plank Rotations

Sets & Reps: 2 Sets & 12 Reps per Side per Set

Exercise 4: Physioball Rollouts

Sets & Reps: 2 Sets & as Many Reps as You Can

Exercise 5: Physioball Skier Tuck

Sets & Reps: 2 Sets & 12 Tucks per Side per Set

Once you have finished your sets, don’t forget to drink as much water as you can.  As mentioned in last week’s article, the more water you drink the better.  Try to aim for between 80 to 100 ounces a day (2.5 to 3 liters).  Also, hopefully you are focusing on lowering your stout intake too.

Don’t forget to do the exercises presented above with as few breaks as possible. Once you have completed the exercises, do again the circuit again. Schooling in this fashion is called circuit schooling and will help you build your abdonminal strength and your strong endurance and get you that healthy, lean, athletic and strong look.

Circuit schooling workouts are fantastic ways to get your body into ultimate shape but you need to be organized when you do it and it needs to have variety and you need to ensure you are switching it up on a regular basis.  The reason for this is because your body adapts quickly to workouts and the best way to constantly achieve results is to ensure your body is constantly in a disorder of shock.  Therefore you should strive to organize yourself and ensure your schooling is organized over several months with a nutritional plot to follow as well.  Get a ripped, lean, athletic body is not rocket science.  You just need discipline, commitment and a fantastic circuit schooling workout and nutritional plot.

Hello Everyone!

This is the first article installment of a 12 part run on how to get 6 pack abs in 12 weeks. The workout below takes about 10 summary to complete and should be done 3 to 4 times a week by intermediates and up to 6 times a week by well ahead participants. There are five abdominal exercises in this workout. Complete each exercise and go immediately on to the next exercise, tiresome not to take a break in between. Once you have completed each of the five exercises, do again the circuit again. The goal is to complete all ab exercises twice and to try to do so with as small breaks as possible in order to not only get the muscle schooling development but also get the cardio schooling in as well.

12 Week To Six Pack Abs Workout Run – Week 1

Exercise 1: X Man Crunch

Sets & Reps: 2 Sets & 12 To 15 Reps Per Set

Description: Lay on your back and place your arms and legs in the spot of an “X”. Slowly crunch forward and raise your arms and legs collectively. Hold the spot at the top for a moment and then slowly return to the starting spot, but this time try to keep your arms and legs spread out but not touching the floor. Hold this spot for a moment and do again the exercise until the set is complete. Focus on keeping constant tension on your abdominal region.

Exercise 2: Heals To The Heavens

Sets & Reps: 2 Sets & 12 To 15 Reps Per Set

Description: Lay on down on the ground with your back firmly on the floor. Place your hands palms down and your arms laying parallel to your body. Slowly lift your legs straight up until they are at a 90 degree angle to the floor and your butt and lower back are off the ground. Hold this spot for a moment and then slowly bring your legs back down, stopping just above the floor. Hold this spot for a moment and do again the exercise until set is complete.

Exercise 3: Standing Core Ripper

Sets & Reps: 2 Sets & 40 To 50 Reps Per Set

Description: Stand up straight and place your fists up like a boxer. Flex your abs and slowly crunch down diagonally bringing your chest over your left thigh. As you are doing this, flex your left hip and pull it crosswise your body to the right. Once you have crunched down as far as you can, continue to keep tension on your abs and go back to the starting spot. Do again until the set is complete and then proceed to do the same on the opposite side of your body.

Exercise 4: Standing Core Ripper 2

Sets & Reps: 2 Sets & 40 To 50 Reps Per Set

Description: Stand up straight and place your fists up like a boxer. Flex your abs and slowly crunch down diagonally allowing your right elbow to twist towards your left knee. At the same time, lift your left knee towards your right elbow. Once you have crunched down as far as you can, continue to keep tension on your abs and go back to the starting spot. Do again until the set is complete and then proceed to do the same on the opposite side of your body.

Exercise 5: Scissor V-Up Crunch

Sets & Reps: 2 Sets & 12 To 15 Reps Per Set

Description: Lay down on your back and lift your legs off the ground. The lower your legs are off the ground, the harder this exercise is and the higher your legs are off the ground, the simpler this exercise is so change accordingly to your cleverness level. Place your fists above your chest and crunch forward. At the same time, scissor your legs above one another. At the top of the crunch, hold for a moment and then slowly go back down to the starting spot, focusing the entire time on keeping tension in the abdominal region. Do again until the set is complete.

Workouts like the abdominal workout mentioned above are circuit schooling workouts. If you want to get ripped, build strong endurance and muscle strength, circuit schooling is the best way to go as they offer the benefit of lifting weights and since you are moving from one exercises to another with few breaks in between, add the cardio benefit as well.  Circuit schooling is one of the huge secrets that athletes and celebrities use when in the gym as the workouts as the workouts are small but extremely effective.  Remember, celebrities and athletes don’t have much time to workout (maybe 30 summary a day) but need their bodies to be in the best presentable shape possible.   This type of schooling is therefore perfect as it give that healthy, lean, sculpted body in a very small time frame.

Hey everyone and welcome back to the greatest ab workout run.  We are coming down to the closing weeks and if you have stuck with the program and kept your diet clean, you are really starting to see epic results.  Its no time to hold back now and especially with the few closing weeks coming up, you really want to step it up.  Don’t forget to get these workouts in at least 5 to 6 times a week.  Remember, they don’t take long and they are the difference between get a 6 pack and bringing up the rear it altogether.  Also, keep your diet clean and try and avoid excessive high calorie and high stout foods.  You are very nearly there so keep it up!  Now lets get into the exercises for week 9!

12 Weeks to 6 Pack Abs Workout Challenge – Week 9 Exercises

Exercise 1:  Rock Reverse Crunch

2 Sets to Failure

Exercise 2:  Frog Crunches

2 Sets of 20 Reps

Exercise 3:  Med Ball Switches

2 Sets of 12 to 15 Reps Each Side

Exercise 4:  Med Ball Side Slams

2 Sets of 10 to 12 Reps on Each Side

Exercise 5:  Tubing Woodchoppers

2 Sets of 15 Reps Each Direction

Hopefully by now you are considering the benefits of schooling to a well plotted out workout logic for your abs.  You shouldn’t just stop there.  Now that you can see the benefits of working out to a schooling logic that works, you should strive to find a fully body workout and nutritional schooling program.  As you can see, its simple and effective to workout when you have a plot.  Hopefully you have been taking the ab workouts I have provided, written or printed them out and followed along each and everyday since you started reading my articles.  Getting a fully body workout and nutritional program is just as simple to obtain and follow.

Hi everybody and welcome back to the 2010 road to 6 pack abs workout challenge!  Fantastic news for you today!  If you have trained hard over the past 9 weeks, done all the exercises 5 to 6 days a week and kept your diet clean then I want to reward you with an entire week off!  You are going to need it as I need you to be 100% ready going into the closing 3 weeks.  Recovery is key to construction muscle so over the next week, keep your diet clean but you can lay off the ab exercises.  Once your recovery cycle is over, these are the exercises I want you to do starting next week.

12 Weeks to 6 Pack Abs Workout Challenge – Week 10 Exercises

Exercise 1:  3 Way Ab Wheel-Outs

2 Sets of 12 Reps

Exercise 2:  BOSU Tuck Crunch

2 Sets of 20 Reps

Exercise 3:  Hanging Knee Drops

2 Sets of 10 Drops on Each Leg

Exercise 4:  Seated Around the Worlds

2 Sets of 10 to the Right and 10 to the Left

Exercise 5:  Wall Plank Tucks

2 Sets of 10 to 12 Reps on Each Leg

Another 5 challenging ab exercises have been laid out for you.  If you have tried them you can see they are not simple but they work.  Keep the intensity up and try and take as few breaks as possible between exercises.

Well organized workout and nutritional programs are the key to achieving your ultimate body and getting that lean, athletic, strong look.  If you have been following this ab workout run, you are starting to see the benefits of such an organized program.  Its time to take your schooling up to the next level and incorporate such a program into your workout routine but that incorporates your entire body.  Having your workouts plotted in well ahead and having them include a lot of variety and changing it up is the best way to get into the best shape of your life.  You won’t get bored of the same ancient workouts and you will be motivated to keep going from the results of what your body looks like as well as the increase in strength and overall health of your body!