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Training Q and A

Ripped Abs Workout: Intermediate

Overview

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

A. About the ripped abs workout

The ripped abs workout is the most effective ab workout for those who want ripped abdominals in the shortest amount of time. This is only one of three stages in the 6 Pack Ab Series which has a beginner, intermediate, and advanced stage with this workout being the intermediate stage.

This level is designed for those who are somewhat experienced in ab exercises or went through the beginner stage of the 6 Pack Ab Series already. This effective 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 intermediate 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 routine 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 or too easy for you depending on your current fitness level. So if you don't feel like you are ready or are pretty experienced with ab exercises, check out the other levels of the 6 Pack Abs Series:

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

B. Principles of the Ripped 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: 15-20 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 different 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 intermediate stage serves to be a link from beginner to expert and has many advancements in exercise difficulty and structure from the beginner level.

• Interval Cardio Training. Interval training has been shown to be just as effective as long duration cardio if not better. Train intensely for less than half the time as traditional cardio with even more benefit.

• 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. Ripped Abs Workout Routine

Weight Training Days: 8-12 reps each set, 3 sets each exercise
Circuit Training Days: 25 reps each exercise in order. Repeat cycle twice.
Cardio: Perform 15-20 minutes interval training (2 minutes low-moderate intensity and 1 minute high intensity. Repeat cycle until time is up.







• Cable rotations standing
• Standing Side Bends with dumbbells
• Cable lifts
• Cable crunches
• Stability ball crunches with weight





• Laying leg lifts
• Incline sit ups
• Oblique sit ups
• BOSU ball crunches with feet up
• Russian twist
• 10-15 minutes high intensity interval cardio




• 20-25 minutes high intensity interval cardio




• Cable rotations standing
• Side Bends with dumbbells
• Cable lifts
• Cable crunches
• Stability ball crunches with weight




• Laying leg lifts
• Incline sit ups
• Oblique sit ups
• BOSU ball crunches with feet up
• Russian twist
• 10-15 minutes high intensity interval cardio




• 20-25 minutes high intensity interval cardio




• Laying leg lifts
• Incline sit ups
• Oblique sit ups
• BOSU ball crunches with feet up
• Russian twist
• 10-15 minutes high intensity interval cardio