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Training Q and A

Shredded Abs Workout

Overview

A. About the shredded abs workout
B. Principles
C. Ab training principles
D. Why it works
E. The shredded abs workout routine

A. About the shredded abs workout

The shredded abs workout is the most effective ab workout for those who want to build cut abs in the shortest amount of time. It has a beginner, intermediate, and advanced stage with this workout being the advanced stage of the 6 pack ab series.

This level is designed for those who are experienced in ab exercises or went through the intermediate stage of the 6 Pack Ab Series already. This killer ab workout routine involves: weight training abs exercises (lower reps), circuit training abs exercises (Higher reps), and interval style cardio training. As with all stages of the 6 Pack Abs Series, this advanced level focuses in on that hard to develop lower abs area.

The idea is to build muscle with the weight training portion of the program and then focus on cutting with the circuit training ab days. The interval style cardio will provide you with the most fat burning effects and boost your metabolism for hours later so you continue to burn calories even out of the gym!

This ab workout involves a 7-day exercise week to keep your body transforming quickly and effectively. This everyday training style will have you integrate the 3 types of ab training mentioned above on separate days. This allows you body to recover so you can be ready for the next day.

Each day will have at least 20 minutes of ab specific training with some days including additional cardio. Other days will require both be performed on the same day. You will need a gym to perform the weight training ab exercises and an inflatable stability ball and BOSU ball to perform the circuit training ab exercises.

This ab program may be a little rigorous so if you don't feel like you are ready check out the other levels of the 6 Pack Abs Series:

Beginner Level: Cut Abs Workout
Intermediate Level: Ripped Abs Workout
Advanced Level: Shredded Abs Workout (You are currently here)

B. Principles of the Shredded Abs Workout

Type: Weight Training, Circuit Training, Cardiovascular
Training Time: 30 min-45 min total
Reps: Weight Training: 8-12, Circuit Training: 25
Sets: Weight training: 3 each exercise, Circuit Training: 2 complete cycles
Rest Period (Between Sets): 30 sec
Training Days a Week: 7 days
Intensity: Moderate-High
Weight Load: Moderate-High

C. Ab Training Principles:

Here are a few explanations on types of training involved in this program along with how the program will run:

Interval cardio training: This style of cardiovascular activity involves continuous moderate exercise followed by intermittent short burst of high intensity cardio exercise. You can use any form of cardio as long as you can operate at a sub maximal effort with burst of high intensity every few minutes.

Examples of interval training methods include: running, biking, elliptical machines, swimming, rowing, or any type of cardio machine.

Here is an example for this workout you will be applying:
Total exercise time: 20-25 minutes
• 5 minute warm-up, low intensity
• Then cycle the following:
• 1 minute exercise, high intensity
• 2 minutes exercise, low-moderate intensity
• Repeat this until 5 minutes from time completion
• Finish last 5 minutes with low intensity cool down (25 minutes INCLUDES the 10 min combined warm up/cool down)

Cardio training will be done AFTER the circuit ab sessions when combined.

Circuit Ab Training: This type of training involves continuous activity from one type of exercise to the next typically done with varying body parts. In this program it will be applied to only the core but split up between abdominals, obliques, and lower back.

You will perform 5-8 exercises in sequence with little rest. You should take no more than 10-15 seconds of rest between exercises and progress to taking no rest breaks eventually.

Each exercise will be done for 25 reps and the cycle will be repeated twice. This will involve many reps and not meant to be near perfected your first time through. Start at 15 or even 10 reps each exercise if needed until your endurance and strength improves.

Weight Training Abs: This will be the heavy lifting portion of the program designed to increase the size of your abdominals which is necessary for increasing tone. Think of it this way, you will be losing weight (fat) AND building muscle so abs will "develop" or appear twice as fast. Reps will be performed in the 8-12 rep range and 3 sets each.

For those of you out there who have a "fear" of overdeveloping your abdominals, don't worry. It takes much dedication, time, and effort to create abdominals as those seen in bodybuilding mags. With patience through this program however, you will notice a big change in your abdominal appearance.

Engage: As a quick side note, it should be mentioned that you MUST engage your abdominals during these exercises. Don't simply move through the exercises-anybody can do that. What will separate you from the rest is contracting and feeling your abs work and burn. It may be uncomfortable but the payoff will be big!

D.Why it works:

• Hits your abs from 3 angles. What makes this ab workout stand out from the rest is the combination of circuit, weighted, and cardio forms of exercise for maximum fat burning and muscle building potential.

• Frequent Stimulus. Although this program calls for workouts every day, the results are incredible and will work for you.

• Stages of Improvement. As you move through the 6 Pack Abs Series you will notice your core getting stronger and leaner everyday. This series was designed to progress beginners or veterans alike as you can enter the program at any stage you feel comfortable.

• Interval Cardio Training. Interval training has been shown to be just as effective as long duration cardio if not better. Why work out for an hour and get bored when you can perform interval training at less than half that time?

• Designed Reps. You will notice that the rep range is different depending on the given day of training. This will ensure you will recover optimally while also becoming stronger in both endurance and strength.

E. Shredded Abs Routine:

• Incline sit ups
• Cable Chops
• Cable Oblique Crunches on Floor
• Russian Twist with weight
• Swiss ball cable crunches




• Jack knife maneuver
• Stability ball roll-ins
• Scissor leg raises with stability ball
• Vertical hip thrust
• Planks with leg lift
• BOSU side planks
• 15-20 minutes high intensity interval cardio




• 25-30 minutes high intensity interval cardio




• Incline sit ups
• Cable Chops
• Cable Oblique Crunches on Floor
• Russian Twist with weight
• Swiss ball cable crunches




• Jack knife maneuver
• Stability ball roll-ins
• Scissor leg raises with stability ball
• Vertical hip thrust
• Planks with leg lift
• BOSU side planks
• 15-20 minutes high intensity interval cardio




• 25-30 minutes high intensity interval cardio




• Jack knife maneuver
• Stability ball roll-ins
• Scissor leg raises with stability ball
• Vertical hip thrust
• Planks with leg lift
• BOSU side planks
• 15-20 minutes high intensity interval cardio