Get Six Packs in Six Days

ABDOMINALS SWISS BALL EXERCISES FOR INTERMEDIATES

Date		Time
SEATED CIRCLES	CHEST PRESS	REVERSE TWIST
15 Deep Circles in each direction	2 Sets of 12 - 15 lifts each side - with 20 seconds rest	2 Sets of 10 - 15 turns each side with 20 seconds between sets
NORMAL SIT - UPS	NORMAL OBLIQUE	LIFT AND TWIST
3 Sets of 10 slow lifts. Hold for 3 - 5 seconds in upward phase	2 Sets of 15 slow lifts with 20 seconds rest between sets	Perform 10 - 15 slow lifts each side, holding in upward twist phase for 3 seconds
HIP ROLLS	BRIDGING	NORMAL PLANK
12 Slow rolls each side for 2 sets - 20 seconds rest between sets	2 Sets of 12 - 15 lifts with 20 seconds rest between sets	2 Sets of 45 seconds lift with 20 seconds rest between sets
REVERSE BACK EXTENSION	SUPERMANS	SCISSOR LEG REVERSE CURL
15 Slow lifts aim for 3 - 5 seconds per exercise	2 Sets of 12 - 15 lifts each hand, with 20 seconds rest between sets	Perform 12 slow lifts each leg, holding in upward phase for 3 seconds

ABDOMINAL EXERCISES FOR BEGINNERS

Date		Time
BREATH	HIP ROLL	NORMAL	BRIDGING
10 Deep Breaths	2 Sets of 10 slow rolls each side - with 20 seconds rest	2 Sets of 10 lifts with 20 seconds rest	1 Set of 10 slow lifts. Hold for 3-5 seconds in upward phase
STANDING ROTATION	HANDS VIA KNEES	SEATED KNEE TUCKS	SUPERMANS
Alternate sides for 30 - 45 seconds	2 Sets of 10 lifts with 20 seconds rest between sets	2 Sets of 6 - 10 lifts with 20 seconds rest between sets	Alternate sides for 45 - 60 seconds
FGF = Feel Good Factor - Write down how you feel after your sets Record the amount of reps you performed for each exercise.

There are so many exercises to choose from which can help tone all areas of the body, from leg exercises to chest exercises. However its quite possible to tone the whole body by just performing 3 basic exercises. Toning the body with fewer exercises means more time could be spend burning fat. Also, on some days if time is limited a quick body workout would be better than no workout at all!

As muscles are toned they actually build up slightly as more protein is packed into the myofibril part of the cell to make the cell more dense, this is how the muscle becomes firm. Toning the body is best achieved by performing basic muscle building exercises. The best exercises to tone the body quickly are squats, bench presses and chin ups (a rowing movement can be just as effective as chins) performed together in the same workout. These are anaerobic exercises that burn predominantly carbohydrates for fuel but they stress numerous different muscles groups at the same time.

Squats mainly stress the quadriceps (thighs), lower back and the buttocks, they also place secondary stress on the hamstrings, carves, back and abdomen areas. Bench presses stress the chest, triceps, shoulders and chin ups stress the upper back, biceps and forearms. Three exercises to help tone the whole body which all could be completed within 20 minutes. These 3 exercises are so effective that they will tone the body within weeks providing each workout has no other exercises and the resistance used is gradually increased.

After toning the whole body it would be great to lose all excess fat to enable your newly toned muscles to show through. The best way to lose excess fat around the abs and other areas is to do plenty of aerobic work. Aerobics burns a higher percentage of fat but this form of exercise doesn't burn a lot of total calories so it will take time, however, if toning the body and burning the fat was easy everyone would be looking great!

There are so many exercises to choose from which can help tone all areas of the body, from leg exercises to chest exercises. However its quite possible to tone the whole body by just performing 3 basic exercises. Toning the body with fewer exercises means more time could be spend burning fat. Also, on some days if time is limited a quick body workout would be better than no workout at all!

As muscles are toned they actually build up slightly as more protein is packed into the myofibril part of the cell to make the cell more dense, this is how the muscle becomes firm. Toning the body is best achieved by performing basic muscle building exercises. The best exercises to tone the body quickly are squats, bench presses and chin ups (a rowing movement can be just as effective as chins) performed together in the same workout. These are anaerobic exercises that burn predominantly carbohydrates for fuel but they stress numerous different muscles groups at the same time.

Squats mainly stress the quadriceps (thighs), lower back and the buttocks, they also place secondary stress on the hamstrings, carves, back and abdomen areas. Bench presses stress the chest, triceps, shoulders and chin ups stress the upper back, biceps and forearms. Three exercises to help tone the whole body which all could be completed within 20 minutes. These 3 exercises are so effective that they will tone the body within weeks providing each workout has no other exercises and the resistance used is gradually increased.

After toning the whole body it would be great to lose all excess fat to enable your newly toned muscles to show through. The best way to lose excess fat around the abs and other areas is to do plenty of aerobic work. Aerobics burns a higher percentage of fat but this form of exercise doesn't burn a lot of total calories so it will take time, however, if toning the body and burning the fat was easy everyone would be looking great!