Exercise 1: Bicycle Crunch Sets: 3 Reps: 12 on each side Lie on your back, extending one leg, while bringing the opposite knee toward your chest. With your hands behind your head, touch your opposite elbow to the close knee. Twist your body and touch the other elbow to your other knee.Exercise 2: Hanging Leg Raise Sets: 3 Reps: 12 each side Grab onto a pullup bar and hang with your back straight. Then, raise your legs up as high as you can, rounding your lower back. If that’s too hard, raise them only to waist level.Exercise 3: Back Extension Sets: 3 Reps: 12 Hold a weight against your chest and lock your legs into a back-extension apparatus. Allow your torso to bend forward until you begin to lose the arch in your lower back, but no farther. Extend your back so that your body forms a straight line. Do not arch excessively.SEE ALSO: 28 Days to Six-Pack Abs
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Workout 2
Exercise 1: Barbell Rollout Sets: 3 Reps: 12 Load lightweight plates on a barbell and set it on the floor. Hold the bar with both hands about shoulder-width apart and kneel on the floor so the bar is in front of your chest. Keeping your abs braced, roll forward as far as you can until you feel your lower back is about to start sagging. Flex your lats hard and drive back to the starting position.Exercise 2: Cable Wood Chop Sets: 3 Reps: 12 on each side Attach a rope handle to the low pulley of a cable station and back up far enough away from the machine so that there is tension on the cable. Stand with your feet shoulder-width apart and split your legs, so that one foot is a few feet in front of the other. Rotate your torso diagonally upward until you’re reaching overhead, in a chopping motion. Complete your reps and then repeat on the opposite side.Exercise 3: Dumbbell Romanian Deadlift Sets: 3 Reps: 20 Load lightweight plates on a barbell and set it on the floor. Hold the bar with both hands about shoulder-width apart and kneel on the floor so the bar is in front of your chest. Keeping your abs braced, roll forward as far as you can until you feel your lower back is about to start sagging. Flex your lats hard and drive back to the starting position.SEE ALSO: The Deadlift: Step-by-Step for Optimal Results
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Workout 3
Exercise 1: Plank Mountain Climber Sets: 3 Reps: 20 on each side Get into pushup position and lower your elbows to the floor so your forearms are flat. Draw one knee up to your elbow, and then drive it back quickly, pulling the other knee up to the opposite elbow.Exercise 2: Cable Wood Chop Sets: 3 Reps: 12 on each side Attach a rope handle to the low pulley of a cable station and back up far enough away from the machine so that there is tension on the cable. Stand with your feet shoulder-width apart and split your legs, so that one foot is a few feet in front of the other. Rotate your torso diagonally upward until you’re reaching overhead, in a chopping motion. Complete your reps and then repeat on the opposite side.Exercise 3: Dumbbell Russian Twist Sets: 3 Reps: 20 on each side Grab a medicine ball, dumbbell, or weight plate and sit on the floor with your feet raised slightly above the floor. Hold the weight straight out in front of you and keep your back straight (your torso should be about 45 degrees from the floor). Explosively twist your torso as far as you can to the right, and then the left.SEE ALSO: Plank Progression for Muscle Growth
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Workout 4
Exercise 1: Renegade Row Sets: 3 Reps: 12 on each side Hold a dumbbell (or kettlebell) in each hand and get into pushup position. Shift your weight to your left side while staying rigid. Row the right-hand dumbbell to your side, but keep your torso parallel to the ground. Lower the dumbbell back to the floor, shift to the right, and row with your left arm.Exercise 2: Decline Situp Sets: 3 Reps: 12 Set an adjustable bench to a decline and lie back on it, securing your legs in the braces. Squeeze your abs and raise your torso off the bench until you’re sitting upright.SEE ALSO: 6 Tips for a Ripped Six-Pack
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Workout 5
Exercise 1: Bicycle Crunch Sets: 3 Reps: 20Exercise 2: Hanging Leg Lift Sets: 3 Reps: 15Exercise 3: Back Extension Sets: 3 Reps: 15SEE ALSO: 6 Moves for 6 Pack Abs
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Workout 6
Exercise 1: Barbell Rollout Sets: 3 Reps: 15Exercise 2: Cable Wood Chop Sets: 3 Reps: 15Exercise 3: DB Romanian Deadlift Sets: 3 Reps: 25SEE ALSO: Full Body Kettlebell Workout
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Workout 7
Exercise 1: Plank Mountain Climber Sets: 3 Reps: 25Exercise 2: Russian Twist Sets: 3 Reps: 25Exercise 3: Back Extension Sets: 3 Reps: 15SEE ALSO: Gain 10 lbs. of Muscle in 4 Weeks
Exercise 1: Bicycle Crunch Sets: 3 Reps: 12 on each side Lie on your back, extending one leg, while bringing the opposite knee toward your chest. With your hands behind your head, touch your opposite elbow to the close knee. Twist your body and touch the other elbow to your other knee.
Exercise 2: Hanging Leg Raise Sets: 3 Reps: 12 each side Grab onto a pullup bar and hang with your back straight. Then, raise your legs up as high as you can, rounding your lower back. If that’s too hard, raise them only to waist level.
Exercise 3: Back Extension Sets: 3 Reps: 12 Hold a weight against your chest and lock your legs into a back-extension apparatus. Allow your torso to bend forward until you begin to lose the arch in your lower back, but no farther. Extend your back so that your body forms a straight line. Do not arch excessively.
Exercise 1: Barbell Rollout Sets: 3 Reps: 12 Load lightweight plates on a barbell and set it on the floor. Hold the bar with both hands about shoulder-width apart and kneel on the floor so the bar is in front of your chest. Keeping your abs braced, roll forward as far as you can until you feel your lower back is about to start sagging. Flex your lats hard and drive back to the starting position.
Exercise 2: Cable Wood Chop Sets: 3 Reps: 12 on each side Attach a rope handle to the low pulley of a cable station and back up far enough away from the machine so that there is tension on the cable. Stand with your feet shoulder-width apart and split your legs, so that one foot is a few feet in front of the other. Rotate your torso diagonally upward until you’re reaching overhead, in a chopping motion. Complete your reps and then repeat on the opposite side.
Exercise 3: Dumbbell Romanian Deadlift Sets: 3 Reps: 20 Load lightweight plates on a barbell and set it on the floor. Hold the bar with both hands about shoulder-width apart and kneel on the floor so the bar is in front of your chest. Keeping your abs braced, roll forward as far as you can until you feel your lower back is about to start sagging. Flex your lats hard and drive back to the starting position.
Exercise 1: Plank Mountain Climber Sets: 3 Reps: 20 on each side Get into pushup position and lower your elbows to the floor so your forearms are flat. Draw one knee up to your elbow, and then drive it back quickly, pulling the other knee up to the opposite elbow.
Exercise 2: Cable Wood Chop Sets: 3 Reps: 12 on each side Attach a rope handle to the low pulley of a cable station and back up far enough away from the machine so that there is tension on the cable. Stand with your feet shoulder-width apart and split your legs, so that one foot is a few feet in front of the other. Rotate your torso diagonally upward until you’re reaching overhead, in a chopping motion. Complete your reps and then repeat on the opposite side.
Exercise 3: Dumbbell Russian Twist Sets: 3 Reps: 20 on each side Grab a medicine ball, dumbbell, or weight plate and sit on the floor with your feet raised slightly above the floor. Hold the weight straight out in front of you and keep your back straight (your torso should be about 45 degrees from the floor). Explosively twist your torso as far as you can to the right, and then the left.
Exercise 1: Renegade Row Sets: 3 Reps: 12 on each side Hold a dumbbell (or kettlebell) in each hand and get into pushup position. Shift your weight to your left side while staying rigid. Row the right-hand dumbbell to your side, but keep your torso parallel to the ground. Lower the dumbbell back to the floor, shift to the right, and row with your left arm.
Exercise 2: Decline Situp Sets: 3 Reps: 12 Set an adjustable bench to a decline and lie back on it, securing your legs in the braces. Squeeze your abs and raise your torso off the bench until you’re sitting upright.
