16 Weeks Six Pack Programme

16 Weeks Six-Pack Programme World's Leading Six Pack Abs Expert Reveals The Best Secrets To Force Your Body To Lose Up to 16 lbs of Fat in 16 weeks or less

16 Weeks Six-Pack Programme ,[object Object],[object Object],[object Object],[object Object],Before getting started, check with your doctor if it is safe for you to exercise.

WEEK 1: 16 Weeks Six-Pack Programme Week One - Monday, Wednesday, Friday RESISTANCE TRAINING A1: Standard pushups A2: Body Squat B1: Stationary Lunges B2: Pull ups C1: Burpees C2: Plank For example : Monday: Resistance Training Tuesday: Interval Training: Cardio Wednesday: Resistance Training Thursday: Interval Training: Cardio Friday: Resistance Training Saturday: Interval Training: Cardio Sunday: Rest ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],WEEK 1: 16 Weeks Six-Pack Programme A1 Sets Reps Weight/ Resistance 1 20 BW 2 20 BW 3 20 BW

[object Object],[object Object],[object Object],[object Object],[object Object],WEEK 1: 16 Weeks Six-Pack Programme A2 Sets Reps Weight/ Resistance 1 20 BW 2 20 BW 3 20 BW

[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],WEEK 1: 16 Weeks Six-Pack Programme B1 Sets Reps Weight/ Resistance 1 15-20 BW 2 15-20 BW 3 15-20 BW

[object Object],[object Object],[object Object],[object Object],WEEK 1: 16 Weeks Six-Pack Programme C1 Sets Reps Weight/ Resistance 1 15 BW 2 15 BW 3 15 BW

[object Object],[object Object],[object Object],WEEK 1: 16 Weeks Six-Pack Programme C2 Sets Reps Weight/ Resistance 1 45 sec BW 2 45 sec BW 3 45 sec BW

WEEK 2: 16 Weeks Six-Pack Programme Week Two- Monday, Wednesday, Friday RESISTANCE TRAINING A1: Dive Bomber Pushup A2: Jump Squat B1: Chin up or pull up B2: Alternating Split Squat Jump C1: Double Crunch C2: Single Leg Plank Pose For example : Monday: Resistance Training Tuesday: Interval Training: Cardio Wednesday: Resistance Training Thursday: Interval Training: Cardio Friday: Resistance Training Saturday: Interval Training: Cardio Sunday: Rest ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],WEEK 2: 16 Weeks Six-Pack Programme A1 Sets Reps Weight/ Resistance 1 20 BW 2 20 BW 3 20 BW

[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],WEEK 2: 16 Weeks Six-Pack Programme A2 Sets Reps Weight/ Resistance 1 15-20 BW 2 15-20 BW 3 15-20 BW

[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],WEEK 2: 16 Weeks Six-Pack Programme B2 Sets Reps Weight/ Resistance 1 15 each side BW 2 15 each side BW 3 15 each side BW

[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],WEEK 2: 16 Weeks Six-Pack Programme C1 Sets Reps Weight/ Resistance 1 30 BW 2 30 BW 3 30 BW

[object Object],[object Object],[object Object],[object Object],WEEK 2: 16 Weeks Six-Pack Programme C2 Sets Reps Weight/ Resistance 1 45 sec BW 2 45 sec BW 3 45 sec BW

WEEK 3: 16 Weeks Six-Pack Programme Week Three Monday, Wednesday, Friday A1: Band Squat A2: Band Press (one foot forward, one foot back) B1: Stationary Lunges (with bands) B2: Standing Band Row (one foot forward, one foot back) C1: Standing Shoulder Press with bands C2: Bicep Curl with bands D1: Standing Rotations D2: Hip Thrusts Aim for 12-15 reps for each one . For example : Monday: Resistance Training Tuesday: Interval Training: Cardio Wednesday: Resistance Training Thursday: Interval Training: Cardio Friday: Resistance Training Saturday: Interval Training: Cardio Sunday: Rest ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

[object Object],[object Object],[object Object],[object Object],WEEK 3: 16 Weeks Six-Pack Programme A1 Sets Reps 1 12-15 2 12-15 3 12-15

[object Object],[object Object],[object Object],WEEK 3: 16 Weeks Six-Pack Programme A2 Sets Reps 1 12-15 2 12-15 3 12-15

[object Object],[object Object],[object Object],[object Object],[object Object],WEEK 3: 16 Weeks Six-Pack Programme B1 Sets Reps 1 12-15 2 12-15 3 12-15

[object Object],[object Object],[object Object],[object Object],[object Object],WEEK 3: 16 Weeks Six-Pack Programme B2 Sets Reps 1 12-15 2 12-15 3 12-15

[object Object],[object Object],[object Object],[object Object],WEEK 3: 16 Weeks Six-Pack Programme C1 Sets Reps 1 12-15 2 12-15 3 12-15

[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],WEEK 3: 16 Weeks Six-Pack Programme C2 Sets Reps 1 12-15 2 12-15 3 12-15

[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],WEEK 3: 16 Weeks Six-Pack Programme D1 Sets Reps 1 12-15 2 12-15 3 12-15

[object Object],[object Object],[object Object],[object Object],WEEK 3: 16 Weeks Six-Pack Programme D2 Sets Reps 1 12-15 2 12-15 3 12-15

WEEK 4: 16 Weeks Six-Pack Programme Week Three Monday, Wednesday, Friday Circuit Training Exercises A1: Ball Pushups: A2: Ball Squat: (hold dumbbells on your side if available) A3: Seated Band Row A4: Hip Bridge A5: Side Lateral Raise w/ band A6: Tricep Extensions A7: Ball Crunch A8: Superman Circuit training is an excellent way to improve mobility, strength and stamina. This circuit training format utilizes a group of 8 strength exercises that are completed one exercise after another with little or no break. Each exercise is performed for a prescribed amount of time before moving on to the next exercise. The exercises within each circuit are separated by brief, timed rest intervals, and each circuit is separated by a longer rest period. The total number of circuits performed during a training session may vary from two to five depending on your training level (beginner, intermediate, or advanced), your period of training (preparation or competition) and your training objective. ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],WEEK 4: 16 Weeks Six-Pack Programme ,[object Object],[object Object],[object Object],[object Object],A2 A1

[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],WEEK 4: 16 Weeks Six-Pack Programme ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],A4 A3

[object Object],[object Object],[object Object],[object Object],[object Object],WEEK 4: 16 Weeks Six-Pack Programme ,[object Object],[object Object],[object Object],[object Object],A6 A5

[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],WEEK 4: 16 Weeks Six-Pack Programme ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],A8 A7

WEEK 5: 16 Weeks Six-Pack Programme Week Three Monday, Wednesday, Friday Circuit Training Exercises A1: Ball Pushups (feet on the ball): A2: Band Squat and Press: A3: Standing Bent Over Pull Down A4: Hamstring curl w/ stability ball A5: Kneeling Tricep Pressdown A6: Bicep curl (w/ band attached to the door) A7: Ball Transfer (arm to leg exchange) A8: Superman (with alternating arms and legs) Circuit training is an excellent way to improve mobility, strength and stamina. This circuit training format utilizes a group of 8 strength exercises that are completed one exercise after another with little or no break. Each exercise is performed for a prescribed amount of time before moving on to the next exercise. The exercises within each circuit are separated by brief, timed rest intervals, and each circuit is separated by a longer rest period. The total number of circuits performed during a training session may vary from two to five depending on your training level (beginner, intermediate, or advanced), your period of training (preparation or competition) and your training objective. ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],WEEK 5: 16 Weeks Six-Pack Programme ,[object Object],[object Object],[object Object],[object Object],A2 A1

[object Object],[object Object],[object Object],[object Object],[object Object],WEEK 5: 16 Weeks Six-Pack Programme ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],A4 A3

[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],WEEK 5: 16 Weeks Six-Pack Programme ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],A6 A5

[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],WEEK 5: 16 Weeks Six-Pack Programme ,[object Object],[object Object],[object Object],A8 A7

WEEK 6: 16 Weeks Six-Pack Programme Week Three Monday, Wednesday, Friday Circuit Training Exercises A1. Band Press A2. Box Jump: A3. Band Row: A4. Step up: w/o band A5. Bench dip A6. Walking Lunges (w/ weights) A7. Tricep Extension (behind head) A8. Toe Touch (Ab crunch) A9. One arm standing concentration curl Circuit training is an excellent way to improve mobility, strength and stamina. This circuit training format utilizes a group of 8 strength exercises that are completed one exercise after another with little or no break. Each exercise is performed for a prescribed amount of time before moving on to the next exercise. The exercises within each circuit are separated by brief, timed rest intervals, and each circuit is separated by a longer rest period. The total number of circuits performed during a training session may vary from two to five depending on your training level (beginner, intermediate, or advanced), your period of training (preparation or competition) and your training objective. ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

[object Object],[object Object],[object Object],[object Object],WEEK 6: 16 Weeks Six-Pack Programme ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],A6 A5

[object Object],[object Object],[object Object],[object Object],[object Object],WEEK 6: 16 Weeks Six-Pack Programme ,[object Object],[object Object],[object Object],[object Object],[object Object],A8 A7

[object Object],[object Object],[object Object],[object Object],[object Object],WEEK 6: 16 Weeks Six-Pack Programme A9 ,[object Object]

WEEK 7: 16 Weeks Six-Pack Programme ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

WEEK 8: 16 Weeks Six-Pack Programme Week Three Monday, Wednesday, Friday RESISTANCE TRAINING All exercises are done in a superset between upper body and lower body. For example, elevated feet pushups (upper body) are supersetted with 1 legged ball squats (lower body). Do NOT rest within the superset (between the upper body and lower body), but rest 30 seconds after the lower body before repeating the superset again. Repeat for a total of 2-3 rounds total. Proceed to the next superset. Aim for higher reps: 15-20 reps Aim for 3-4 rounds for each superset (upper body to lower body) Again, take no more than 30 seconds rest in between. ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],WEEK 8: 16 Weeks Six-Pack Programme A1 ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],A2

[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],WEEK 8: 16 Weeks Six-Pack Programme B1 ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],B2

[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],WEEK 8: 16 Weeks Six-Pack Programme C1 ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],C2

[object Object],[object Object],[object Object],[object Object],WEEK 8: 16 Weeks Six-Pack Programme D1 ,[object Object],[object Object],[object Object],[object Object],[object Object],D2

[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],WEEK 8: 16 Weeks Six-Pack Programme E1 ,[object Object],[object Object],[object Object],[object Object],E2

WEEK 9: 16 Weeks Six-Pack Programme Week Three Monday, Wednesday, Friday A1: Explosive Pushups A2: Ball Squat with bands B1: Band Fly B2: One Leg Hamstring Curl C1: Pullup or Chin up C2: Reverse Lunges with free weights (i.e. plates) D1: Band Row (Seated on the Floor) D2: Wall Squat Hold with Calf Raises E1: Front Lateral Raise E2: Ball Crunch with bands for resistance -Aim for higher reps: 15-30 reps -Aim for 2-3 rounds for each superset (Alternating between upper body to lower body) -Again, take no more than 30 seconds rest in between. ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

[object Object],[object Object],[object Object],[object Object],[object Object],WEEK 9: 16 Weeks Six-Pack Programme A1 ,[object Object],[object Object],[object Object],[object Object],A2

[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],WEEK 9: 16 Weeks Six-Pack Programme B1 ,[object Object],[object Object],[object Object],[object Object],[object Object],B2

[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],WEEK 9: 16 Weeks Six-Pack Programme C1 ,[object Object],[object Object],[object Object],[object Object],[object Object],C2

[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],WEEK 9: 16 Weeks Six-Pack Programme D1

WEEK 10: 16 Weeks Six-Pack Programme Week Three Monday, Wednesday, Friday All exercises are done in a superset between upper body and lower body. For example, pushups with bands (pushing) are supersetted with Pull ups (pulling). Do NOT rest within the superset, but rest 30 seconds after the lower body before repeating the superset again. Repeat for a total of 2-3 rounds total. Proceed to the next superset. Aim for lower reps: 6-10 reps. Aim for 2-4 rounds for each superset Again, take no more than 30 seconds rest in between. Superset: A1: Pushups with Bodylastics band A2: Pull-ups with medium size towel *Aim for 3-4 rounds B1: Staggered alternating pushups B2: Lat Pulldown swimmer with Bodylastics band *Aim for 3-4 rounds C1: Squat and Press (use any weights that you can find) For example: rocks, C2. Alternating Split Squat Jump. (use any weights that you can find) For example: rocks, *Aim for 3-4 rounds D1: One Leg Calf Raise with weights. D2: Bicep Curl: *Aim for 2 rounds E1: Weighted Abdominal Crunch: E2: Plank with leg lift: *Aim for 2 rounds ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

WEEK 11: 16 Weeks Six-Pack Programme Week Three Monday, Wednesday, Friday All exercises are done in a superset between upper body and lower body. For example, pushups with bands (pushing) are supersetted with Pull ups (pulling). Do NOT rest within the superset, but rest 30 seconds after the lower body before repeating the superset again. Repeat for a total of 2-3 rounds total. Proceed to the next superset. Aim for lower reps: 6-10 reps. Aim for 2-4 rounds for each superset Again, take no more than 30 seconds rest in between. Superset: A1: Pushups with feet on the ball (with band to add resistance) A2: One leg squat with rope (both sides) *Aim for 3-4 rounds B1: Spiderman pushups B2: Deep Squat with plates *Aim for 3 rounds C1: Pull-ups with weights (you can use a backpack with books in it for weights) C2: Squat hold with rope (hold for as long as you can) *Aim for 3-4 rounds D1: Recline Pull with the rope D2: Forward Lunges with weight *Aim for 3 rounds E1: Tricep extension with the rope E2: Weighted Ab Crunch *Aim for 2 rounds F1: Right Side Plank F2: Left Side Plank *Aim for 2 rounds ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

WEEK 12: 16 Weeks Six-Pack Programme Week Three Monday, Wednesday, Friday All exercises are done in a superset between upper body and lower body. For example, pushups with bands (pushing) are supersetted with Pull ups (pulling). Do NOT rest within the superset, but rest 30 seconds after the lower body before repeating the superset again. Repeat for a total of 2-3 rounds total. Proceed to the next superset. Aim for lower reps: 6-10 reps. Aim for 2-4 rounds for each superset Again, take no more than 30 seconds rest in between. Superset: A1: Pushups with hands on the ball (with band to add resistance) A2: Jump Squat with weights *Aim for 3-4 rounds B1: Spiderman pushups with bands B2: Alternating Split squat jump with weights *Aim for 3 rounds C1: Pull-ups with weights (you can use a backpack with books in it for weights) C2: Squat hold with weights (hold for as long as you can) *Aim for 3-4 rounds D1: Recline Pull with the rope (one leg up) D2: Calf Raise with weight *Aim for 3 rounds E1: Bicep curl with the rope (using your bodyweight for weight) E2: Stability crunch with bodylastic bands E3: Ball Plank *Aim for 2 rounds ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

WEEK 13: 16 Weeks Six-Pack Programme Week Three Monday, Wednesday, Friday All exercises are done in a superset between upper body and lower body. For example, pushups with bands (pushing) are supersetted with Pull ups (pulling). Do NOT rest within the superset, but rest 30 seconds after the lower body before repeating the superset again. Repeat for a total of 2-3 rounds total. Proceed to the next superset. Aim for lower reps: 6-10 reps. Aim for 2-4 rounds for each superset Again, take no more than 30 seconds rest in between. Superset: A1: Ball Pushups with hands on the ball (with band to add resistance) A2: One Leg Squat (Pistol Squat style) *Aim for 4-5 rounds B1: Elevated pushups with resistance band B2: Plate Swing (watch the video) *Aim for 4-5 rounds C1: Pull-ups with weights (you can use a backpack with books in it for weights) C2: Squat with weights (Small range of motion) *Aim for 4-5 rounds D1: Recline Pull with feet elevated D2: Hip Bridge (on the chair) *Aim for 4-5 rounds E1: Tricep extension with rope or using the jungle gym (using your bodyweight for weight) E2: Stability crunch with resistance bands E3: Ball Plank with feet elevated * Aim for 2 rounds ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

WEEK 14: 16 Weeks Six-Pack Programme Week Three Monday, Wednesday, Friday All exercises are done in a superset between upper body and lower body. For example, pushups with bands (pushing) are supersetted with Pull ups (pulling). Do NOT rest within the superset, but rest 30 seconds after the lower body before repeating the superset again. Repeat for a total of 2-3 rounds total. Proceed to the next superset. Aim for lower reps: 6-10 reps. Aim for 2-4 rounds for each superset Again, take no more than 30 seconds rest in between. Superset: A1: Spiderman Pusups with weighted backpack A2: Squat with weighted backpack and plate *Aim for 4-5 rounds B1: Pushups with weighted backpack B2: One Leg Squat with rope and weighted backpack *Aim for 4-5 rounds C1: Pull-ups with weighted backpack C2: Forward Lunges with weighted backpack and plate *Aim for 4-5 rounds D1: Recline Pull with weighted backpack D2: Squat Hold with weighted backpack *Aim for 4-5 rounds E1: Bicep Curl with rope or using the jungle gym (to add resistance use a weighted backpack) E2: Pushup Plank with weighed backpack E3: Reverse crunches * Aim for 2 rounds ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

WEEK 15: 16 Weeks Six-Pack Programme Week Three Monday, Wednesday, Friday All exercises are done in a superset between upper body and lower body. For example, pushups with bands (pushing) are supersetted with Pull ups (pulling). Do NOT rest within the superset, but rest 30 seconds after the lower body before repeating the superset again. Repeat for a total of 2-3 rounds total. Proceed to the next superset. Aim for lower reps: 8-12 eps. Aim for 4-5 rounds for each superset Again, take no more than 30 seconds rest in between. Superset: A1: One Arm Pushups A2: Reverse Lunges with weighted backpack and plate *Aim for 4-5 rounds B1: Elevated Pushups with weighted backpack B2: Band Squat and press w/ weighted backpack *Aim for 4-5 rounds C1: Pull-ups with weighted backpack C2: Squat (small range of motion) with weighted backpack and plate *Aim for 4-5 rounds D1: Recline Pull with weighted backpack (feet elevated) D2: One leg calf raise with weighted backpack and plates or dumbbell *Aim for 4-5 rounds E1: Tricep Extension with rope or using the jungle gym (to add resistance use a weighted backpack) E2: Ball Plank (feet elevated) with weighed backpack E3: Ball crunch with bands * Aim for 2 rounds ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

WEEK 16: 16 Weeks Six-Pack Programme Week Three Monday, Wednesday, Friday All exercises are done in a superset between upper body and lower body. For example, pushups with bands (pushing) are supersetted with Pull ups (pulling). Do NOT rest within the superset, but rest 30 seconds after the lower body before repeating the superset again. Repeat for a total of 2-3 rounds total. Proceed to the next superset. Aim for lower reps: 6-10 reps. Aim for 4-5rounds for each superset Again, take no more than 30 seconds rest in between. Superset: A1: One Arm Pushups A2: One Leg Pistol Squat with weighted backpack and rope or using the jungle gym *Aim for 4-5 rounds B1: Alligator Pushups with or without weighted backpack B2: Jump Squat w/ weighted backpack *Aim for 4-5 rounds C1: Pull-ups (using a towel) with weighted backpack C2: One Leg Squat hold with plate *Aim for 4-5 rounds D1: Recline Pull with weighted feet elevated on a stability ball D2: One leg calf raise with weighted backpack and stability ball *Aim for 4-5 rounds E1: Upside Down Shoulder press E3: Tricep Extension with rope or using the jungle gym (to add resistance use a weighted backpack) E3: Hammer curl with plate (lean against the wall for support *Aim for 2 rounds F1: Ball crunch with fitness bands F2: Rotational twist with fitness bands *Aim for 2 rounds ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

16 Weeks Six Pack Programme

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16 Weeks Six Pack Programme