Abs Series

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2010 Road Map to 6 Pack Abs Workout Challenge - Week 1 Exercises

Hello Everyone!

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

12 Week To Six Pack Abs Workout Series - 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 position of an "X". Slowly crunch forward and raise your arms and legs together. Hold the position at the top for a moment and then slowly return to the starting position, but this time try to keep your arms and legs spread out but not touching the floor. Hold this position for a moment and repeat 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 perpendicular to the floor and your butt and lower back are off the ground. Hold this position for a moment and then slowly bring your legs back down, stopping just above the floor. Hold this position for a moment and repeat 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 put 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 across your body to the right. Once you have crunched down as far as you can, continue to keep tension on your abs and move back to the starting position. Repeat 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 put 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 move back to the starting position. Repeat 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 easier this exercise is so adjust accordingly to your skill 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 position, focusing the entire time on keeping tension in the abdominal region. Repeat until the set is complete.

Workouts like the abdominal workout mentioned above are circuit training workouts. If you want to get ripped, build muscular endurance and muscle strength, circuit training 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 training is one of the big secrets that athletes and celebrities use when in the gym as the workouts as the workouts are short but extremely effective.  Remember, celebrities and athletes don't have much time to workout (maybe 30 minutes a day) but need their bodies to be in the best presentable shape possible.   This type of training is therefore perfect as it give that healthy, lean, sculpted body in a very short time frame.

About the Author

For a free video demonstration of the exercises presented above, please follow the link: Get Ripped Workouts
For more information on the most effective workout training plan, packed with over 60 different fast and efficient workouts organized over several months in order to dramatically decrease your body fat percentage, significantly increase your lean muscle mass and get you that ripped, lean, muscular and athletic body with dramatic results achieved in just 90 days in the most efficient way possible, please follow the link: Ultimate Workout Program

Frank Marconi has been working out for over ten years and specializes in circuit training workouts and nutrition in order to help people achieve that ripped, athletic and muscular look.

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This idea of ABS-CBN really sucksQ I do love Twilight somuch, the book s and the movie..but if they'll gonna make a TV series out of it..The story will surely be altered and tey'll just make it so cheesy and super long...Tell me how can we stop this BIG MESS!

ABS CBN should use the million billions of pesos they have to hire a good writer to create a new series for them. they will fail in recreating twilight. i know there's a petition online to stop this foolery so look for it and sign.

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