Week 1 Day 1

Beginning of my six-pack adventure.

This week's training:

Sat, Mon, Wed:

1.

1A: Full Squat (barbell) 3x20

1B: Pushup with elevated feet 3x20

2A: Box Step with Dumbbell & Knee Drive 3x20

2B: Pullup 3x10

3A: Supine hamsring curl with bridge 3x20

3B: Seated Dumbbell Shoulder Press 3x15

4A: Knee Lift 2x20

4B: Plank 2x60 sec

2.

3x

1. 5 minutes warm-up
2. High intensity: Perform 15 seconds as fast as you can. (Level 9 or 10 intensity on a scale of 1-10)
3. Moderate intensity: Slow down to a moderate pace for two minutes (Level 6-7 intensity).
4. 5 minutes cool-down