IW6 Presume

GLOSARIO
WEEK 01 2
WEEK 02 6
WEEK 0310
WEEK 0414
WEEK 0518
WEEK 0623
WEEK 0727
WEEK 0828
WEEK 0932
WEEK 1036
WEEK 1140
WEEK 1242
WEEK 1343
WEEK 1445
WEEK 1547
WEEK 1649
Feb 19, Week One - M, W, F

Workout Routine:
For the first couple weeks, I will be focusing on bodyweight training. You will notice
that I superset between upper body and lower body. This will allow me to get a lot of
sets done in a shorter time. I am a big fan of supersets to keep the intensity high and
short.
You can follow this program the way it is laid out. You may have to re-adjust the reps
according to your fitness level. Try to do this exercise 3 times this week in
nonconsecutive days.
All exercises are done in supersets. For example, Standard Pushup are supersetted with
BodyWeight Squats. Do NOT rest within the superset (between pushups and squats),
but rest 1 minute after squats before repeating the superset.
For example: Perform Standard Pushup followed by Bodyweight Squat and then rest
for 1 minute or less. Repeat for a total of 3 "rounds" before moving the next
"superset."
RESISTANCE TRAINING
A1: Standard pushups
A2: Body Squat
B1: Stationary Lunges
B2: Pull ups
C1: Burpees
C2: Plank
INTERVAL TRAINING TIPS
If you want to maximize your results even more, I suggest that you also incorporate
my 16 week interval training with your exercise routine. The article can be found here:
http://www.iwantsixpackabs.com/my_video_tips/interval_training.html
For example:
Monday: Resistance Training (from the fitness video journal)
Tuesday: Interval Training: Cardio
Wednesday: Resistance Training (from the fitness video journal)
Thursday: Interval Training: Cardio
Friday: Resistance Training (from the fitness video journal)
Saturday: Interval Training: Cardio
Sunday: Rest
EATING TIPS
Make sure to keep following my simple eating tips:
http://www.iwantsixpackabs.com/articles/eating.html
Basic Rules:
Rule #1: Eat smaller meals throughout day.
Rule#2: Consume enough high quality protein every day.
Rule#3: Consume 25-35 grams of fiber each day
Rule#4: Avoid refined sugars and refined grains.
Rule#5: Consume an adequate amount of fat.
Rule#6: Keep yourself hydrated all day.
RESISTANCE TRAINING ROUTINE

Exercise
Standard Pushup
Sets
1. Lie face down on the floor with hands palm down,
fingers pointing straight ahead, and aligned at the
1
nipple line.
2
2. Place hands slightly wider than shoulder width, and
3
feet should be at hip width with toes on floor.
3. Start position: Extend the elbows and raise the body
off the floor.
4. Lower your entire body (legs, hips, trunk, and head)
4-8 inches from the floor.
5. Return to the start position by extending at the
elbows and pushing the body up.
6. Remember to keep the head and trunk stabilized in a
neutral position by isometrically contracting the
abdominal and back muscles. Never fully lock out the
elbows at the start position and avoid hyperextension of
the low back.
Trainer's comments:
A1
Reps
Weight/
Resistance
20
BW
20
BW
20
BW
Bodyweight Squats
Sets
1. Start by placing feet shoulder width apart and
holding your arms out in front of you.
1
2. Proceed to squat down like you are going to sit in a
2
chair. Your upper body will lean forward slightly and
3
your hips will shift backwards while going down.
3. Remember to keep your knees from going out in
front of your toes while squatting.
4. Repeat according to your required repetitions. If you
want to make the exercise more challenging hold your
arms at your sides or behind your head.
Reps
Weight/
Resistance
20
BW
20
BW
20
BW
Trainer's comments:
A2 Complete in a superset
with A1.
Stationary Bodyweight Lunge

Sets Reps
1) Stand with feet hip width apart. Take left leg and
step back approximately 2 feet standing on the ball of
1
15-20
the foot.
2
15-20
2) Start position: Feet should be positioned at a
15-20
staggered stance with head and back erect and straight 3
in a neutral position. Place hands on hips.
3) Lower body by bending at right hip and knee until
thigh is parallel to floor. Body should follow a straight
line down towards the floor.
4) Return to start position. Alternate or switch to other
leg after prescribed reps.
5) Remember to keep head back, and hips squared and
in a neutral position throughout movement.
Trainer's comments:
B1
Weight/
Resistance
BW
BW
BW
Pullup
Sets Reps
1) Position hands wider than shoulder width apart with
overhand grip (palms facing forward).
1
15-20
2) Start position: Hang with arms fully extended and
2
15-20
elbows facing away from body. Feet may be crossed
3
15-20
with knees bent.
3) Pull body up until bar is below chin level.
4) Return to start position.
5) Remember to keep the movement controlled with the
body stable to minimize momentum and body sway. If
the bar is too high, it is advisable to use a step to
ensure proper hand placement as well as safety.
Weight/
Resistance
BW
BW
BW
Trainer's comments:
B2 Complete in a superset with B1.
NOTE: If you can do a few pulups, I suggest that
you watch this video:
Pullup Tips
8 Count Body Builders

Sets
Start in a standing position and bend your knees and
place your hands on the ground.
1
Extend your legs back into a push up position.
2
Bring your knees back in towards chest and stand back
3
up.
This should be a continuous motion and be fluid.
Reps
Weight/
Resistance
15
BW
15
BW
15
BW
Sets
Reps
Weight/
Resistance
45
SECOND
BW
45
BW
Trainer's comments:
WITHOUT THE PUSHUP C1
Plank
1. Start by placing your forearms on the ground and
forming a plank with your forearms and feet.
2. Hold this position keeping your body parallel to the
ground for the required time.
SECOND
3
Trainer's comments:
C2 Complete in a superset
with C1.
45
SECOND
BW
Feb 26, Week Two - M, W, F

Workout Routine:
For the first couple weeks, I will be focusing on bodyweight training. You will notice
that I superset between upper body and lower body. This will allow me to get a lot of
sets done in a shorter time. I am a big fan of supersets to keep the intensity high and
short.
All exercises are done in supersets. For example, Dive Bomber Pushup are supersetted
with Squat Jump. Do NOT rest within the superset (between pushups and squat jump),
but rest 1 minute after squats before repeating the superset.
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:
Sunday: Rest
EATING TIPS
Basic Rules:
Rule #1: Eat smaller meals throughout day.
Rule#2: Consume enough high quality protein every day.
Rule#3: Consume 25-35 grams of fiber each day
Rule#4: Avoid refined sugars and refined grains.
Rule#5: Consume an adequate amount of fat.
Rule#6: Keep yourself hydrated all day.
Exercise
Dive Bomber Pushup
1) Lie face down on the floor with hands palm down,
Sets Reps
Weight/
fingers pointing straight ahead, and aligned at the nipple

line.
2) Place hands slightly wider than shoulder width, and feet
should be at hip width with toes on floor.
3) Start position: Extend the elbows and raise the body off
the floor.
4) Lower your entire body (legs, hips, trunk, and head) 4-8
inches from the floor starting with the head first and follow
with the shoulders and waist. It should look like you are
diving down towards the ground.
5) Return to the start position by extending at the elbows
and pushing the body up.
6) Remember to keep the head and trunk stabilized in a
neutral position by isometrically contracting the abdominal
and back muscles. Never fully lock out the elbows at the
start position and avoid hyperextension of the low back.
Resistance
1
20
BW
20
BW
20
BW
Trainer's comments:
A1
Squat Jump
Sets Reps Weight/
1) Stand with feet shoulder-width apart, trunk flexed
Resistance
forward slightly with back straight in a neutral position.
1 15-20
BW
2) Arms should be in the ?eady position with elbows flexed
2 15-20
BW
at approximately 90.
3 15-20
BW
3) Lower body where thighs are parallel to ground.
4) Explode vertically and drive arms up.
5) Land on both feet and repeat.
Prior to takeoff extend the ankles to their maximum range
(full plantar flexion) to ensure proper mechanics.
Trainer's comments:
A2
Chinup
Sets Reps Weight/
1) Position hands shoulder width to slightly narrower than
Resistance
shoulder width apart with underhand grip (palms facing
1 15-20
BW
towards body).
2 15-20
BW
2) Start position: Hang with arms fully extended and
3 15-20
BW
elbows forward. Feet may be crossed with knees bent.
5) Remember to keep the movement controlled with the
body stable to minimize momentum and body sway. If the
bar is too high, it is advisable to use a step to ensure
proper hand placement as well as safety.
Trainer's comments:
B1
NOTE: If you can do a few pulups, I suggest that
you watch this video:
Pullup Tips
Alternating Split Squat Jump

Sets Reps Weight/
1) Stand with feet hip width apart. Take left leg and step
Resistance
back approximately 2 feet standing on the ball of back
1
15
BW
foot.
each
2) Feet should be positioned at a staggered stance with
side
head and back erect and straight in a neutral position.
2
15
BW
Place hands on waist.
each
3) Lower body by bending at right hip and knee until thigh
side
is parallel to floor then immediately explode vertically.
15
BW
4) Switch feet in the air so that the back foot lands forward 3
each
and vice versa.
side
5) Prior to takeoff extend the ankles to their maximum
range (full plantar flexion) ensure proper mechanics.
Trainer's comments:
B2
Double Crunch
Sets Reps Weight/
1. Lie back onto floor or bench with knees bent and hands
Resistance
behind head. Keep elbows back and out of sight. Head
1
30
BW
should be in a neutral position with a space between chin
2
30
BW
and chest.
3
30
BW
2. Start position: Hands behind head and knees bent at 90
degrees.
3. Leading with the chin and chest towards the ceiling,
contract the abdominals and raise shoulders off floor or
bench. During the crunch, also bring knees towards chest.
4. Return to start position.
5. Remember to keep head and back in a neutral position.
Hyperextension or flexion of either may cause injury.
Trainer's comments:
C1
Single Leg Plank Pose

Sets
1. Start by forming a straight plank with your forearms and
feet as the contact points on the ground.
1
2. Once the plank is formed raise one foot off the ground
and hold this position for the desired time.
2
3. Once the time has been met return your foot to the
ground and repeat with the other leg.
3
Trainer's comments:
C2
Reps
Weight/
Resistance
45
sec
BW
45
sec
BW
45
sec
BW
March 5, Week 3 - M, W, F
Workout Routine:
For the third week, I am adding a resistance band. I am using Bodylastics that can be
purchased here. It does not have to be Bodylastics. You can purchase any resistance
bands from your local sporting good store such as Sport Authority, Modell's Sporting
Goods, or what ever local sporting good stores that you have in your town. They range
from $10 to $60 depending on the quality of the product.
This is only my third week and I am already noticing a difference with my body and
how I feel. I am still doing the full body workout but challenging my body even further
by adding more resistance with the band.
Before week #4, get yourself a stability ball because I will start implementing it for my
week 4 workout routine. A stability ball is cheap and extremely versatile. If you don't
have one, make sure to pick it up at your local sporting goods store. I will be using
resistance bands and stability balls through out my program.
++++++++++++
All exercises are done in supersets. For example, Squat are supersetted with Chest Press
with the band. Do NOT rest within the superset (between Squat and chest press), but
rest 1 minute after squats before repeating the superset.
RESISTANCE TRAINING
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:
Sunday: Rest
EATING TIPS

Exercise
Squat with Fit Band
1. Start by stepping on the FitBand with both feet shoulder width
apart.
2. Hold the FitBand at shoulder level with both hands. Start into a full
squat while holding the band at shoulder height.
3. Return to the starting position and repeat for the prescribed
repetitions.
Trainer's comments:
Sets Reps
1
12-15
12-15
12-15
A1 Place the handle behind you.
Standing Chest Press with Band

Sets Reps
1. Start by securing the band at chest level behind you and standing
1 12-15
with your feet together. To have a more stable stance you can bring
2 12-15
one foot in front of the other in a staggered stance(lunge stance).
3 12-15
2. Hold the band with your hands at chest level and your elbows back.
3. Press the bands out away from your body until your arms are
extended.
4. Return to the starting position and repeat for the recommended
repetitions.
Trainer's comments:
A2 Put one foot forward and one foot
back.
Stationary Lunge with Fit Band

Sets Reps
1) Stand with feet hip width apart. Take left leg and step back
1 12-15
approximately 2 feet standing on the ball of the foot. Place fit band
2 12-15
under front foot and hold the other end with your hands.
3 12-15
2) Start position: Feet should be positioned at a staggered stance with
head and back erect and straight in a neutral position. Place hands on
hips.
3) Lower body by bending at right hip and knee until thigh is parallel
to floor. Body should follow a straight line down towards the floor.
Trainer's comments:
B1
Standing Row with bands

Sets Reps
1. Anchor tubing at around belly button or chest level.
1 12-15
2. Grab the ends of the band in each hand with arms at full extension.
2 12-15
3. Pull your hands back towards your navel and pinch your shoulder
3 12-15
blades together as you pull.
4. Keep your elbows close to the body and return to the starting
position and repeat.
Trainer's comments:
B2 Put one foot forward and one foot
back
Standing Shoulder Press with Tubing

Sets Reps
1. Start by placing both feet on the band and hold each end in both
1 12-15
hands at shoulder level.
2. Starting with your elbows at 90 degrees press both arms straight up 2 12-15
until your elbows are extended.
3. Return to the starting position and repeat for the prescribed
repetitions. Keep your abdominals tight throughout the movement and
avoid arching your low back.
Trainer's comments:
C1
Bicep Curl
1) Stand with feet shoulder width apart, knees slightly bent, and at a
staggered stance.
2) Step onto middle of tubing with back foot or both feet.
3) Start position: Grasp handles with underhand grip (palms facing
forward) with arms hanging down at sides. Elbows should be close to
sides.
4) Flex at the elbows and curl handles up to approximately shoulder
level. Keep elbows close to sides throughout movement.
6) Remember to keep back and head straight in a neutral position
throughout movement. Shoulders should be stabilized by squeezing
shoulder blades together slightly - only the elbow joint should be
moving.
Sets Reps
1
12-15
12-15
Trainer's comments:
C2
Standing Rotations
Sets Reps
1. Position pulley at approximately chest height.
1 12-15
2. Stand with your right side towards pulley. Position feet shoulder
2 12-15
width apart with knees slightly bent.
3. Start position: Grasp handle with right hand first followed by left
hand on top of right hand. Extend arms forward at shoulder level. Hips
and shoulders should be squared.
4. Rotate hips approximately 65 (or slightly past midway between the
hip and naval).
5. Return to start position. Switch sides after prescribed number of
reps.
6. Remember to rotate shoulders and hips and not just the arms. To
ensure this movement, let head follow arms during rotation.
Trainer's comments:
D1
Hip Thrusts
Sets Reps
1. Lie on your back with your legs bent 90 degrees at the hip.
1 12-15
2. Slowly lift your hips off the floor and towards the ceiling.
3. Lower your hips to the floor and repeat for the prescribed number of 1
repetitions.
Trainer's comments:
D2
March 12 , Week 4 - M, W, F
Workout Routine:
RESISTANCE TRAINING
Circuit Training Exercises
Ball Pushups:
Ball Squat: (hold dumbbells on your side if available)
Seated Band Row
Hip Bridge
Side Lateral Raise w/ band
Tricep Extensions
Ball Crunch
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.
Beginner:
30 seconds per exercise
30 second break in between:
Total number of circuits: 2-3
Intermediate:
15 second break in between
Advance:
Example for a beginner: Do ball pushups for 30 seconds (whatever amount

you can complete), followed by 30 second break. Next, perform Ball Squats
for 30 seconds (whatever amount you can complete) followed by a 30 second
break. Repeat until the last exercise (superman) and go back to ball
pushups again; for a complete a total of 2-3 rounds.
For example:

Sunday: Rest

Exercise
Pushup (both hands on ball)
1) Get on your knees and place hands 6-8 inches apart onto the flexaball.
2) Start position: Align hands at nipple line, place feet hip width apart on toes, and
extend the arms to raise body up. Trunk and hips should be in a straight line.
3) Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the
flexaball.
4) Return to the start position by extending at the elbows and pushing the body up.
5) Remember to keep the head and trunk stabilized in a neutral position by
isometrically contracting the abdominal and back muscles. Never fully lock out the
elbows at the start position and avoid hyperextension of the low back.
Trainer's comments: A1
Wall Squat with resistance

1. Start by placing the ball behind the small of your back. Place the band your your
feet and hold onto it with your hands.
2. Slowly squat down until your thighs are near parallel to the ground.
3. Return to the starting position and repeat.
(hold dumbbells on your side if available)
Seated Row with Bands

1. Start by attaching a band to the top of a door or fixed object.
2. Sit on the ground with your knees bent and your arms extended up and out.
3. Pull the handles towards your chest keeping your elbows close to your body.
4. Pinch your shoulder blades together while performing this movement.
5. Repeat for the prescribed number of repetitions.
Or sit on the ball
Hip Bridge on Ball

1) Assume back lying position on floor. Place hands at sides with palms down on
floor.
2) Start position: Place heels on top of Flexaball with knees slightly bent.
3) Raise hips off floor by pressing heels into ball.
5) To increase difficulty, raise and extend arms above chest.
Lateral raise with tubing

1) Step onto tubing with feet hip width apart and knees slightly bent.
2) Start position: Grasp handles with a neutral grip (palms facing each other).
Arms should hang down to sides with elbows slightly bent.
3) Raise handles to side of body at shoulder height keeping elbows only slightly
bent.
Cable Overhead Tricep Extensions

1. Start by placing cable or band at or near head level. Step forward with one foot
for balance.
2. Grab handle with your hands and with your elbows pointing forward extend your
hands out until your arms are straight.
3. Return to the starting position and repeat for the recommended repetitions.
Stability Ball Crunch

1. Sit in upright position on flexaball with feet flat on floor.
2. Walk feet forward allowing flexaball to roll underneath body until it is positioned
on lower to mid-back region. Raise hips slightly to create a ?able top position
parallel to floor.
3. Place hands across your chest. Head should be in a neutral position with a space
between chin and chest.
4. Leading with the chin and chest towards the ceiling, contract the abdominal and
raise shoulders up.
6. Remember to keep head and back in a neutral position. Hyperextension or

flexion of either may cause injury.
Superman
1) Start position: Lie face down on floor with hands down at sides. You may place a
rolled towel under forehead to clear face from floor.
2) Raise chest and head off floor keeping feet in contact with floor.
4) To increase resistance, extend arms and place hands overhead.
5) Do not raise head past 8-12 inches - excessive hyperextension may cause injury.
To vary exercise raise feet while raising trunk.
Perform on the floor without the BOSU
March 19th , Week Five - M, W, F (3x per week)

Workout Routine:
RESISTANCE TRAINING TRAINING
It is now week 5. That means that I only have 11 more weeks left before I reveal my six
pack abs. I am feeling a lot stronger today compared to my first week. I am starting to
develop my six pack abs. The hardest part for me is eating smaller meals through out
the day and avoiding simple sugar in my diet. Eating smaller meals has been
challenging but has definetly kept my energy up through out the day and really helps
boost my metabolism. If you haven't started eating smaller meals through out the day, I
suggest you try your best. It does not have to be perfect but at least give it your best.
If you haven't read my previous article about supportive eating, just visit
I have been receiving a lot of support and "thank yous" from a lot of members and I
truly appreciate that from the bottom of my heart. I am glad that I can serve you and
help you in your own quest to get your six pack abs. Even if you do not follow my
program, I hope that you can get some ideas to spice up your exercise program.
Below is my week 5 workout routine. Folllow
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.
Beginner:
Intermediate:
Advance:
Example for a beginner: Do ball pushups for 30 seconds (whatever amount you can
complete), followed by 30 second break. Next, perform Squats for 30 seconds
(whatever amount you can complete) followed by a 30 second break. Repeat until the
last exercise (superman) and go back to ball pushups again; for a complete a total of 2-3
rounds.
For example:
Sunday: Rest
+++++++++++++++++++++++++++++++++++++++
Exercise
84469
Pushup (both feet on ball)

1) Lie face down with chest on flexaball.
2) Take your hands and walk forward allowing the flexaball to roll under your body
until the top of your feet are supported by the flexaball.
3) Start position: With arms fully extended, place your hands slightly wider than
shoulder width, fingers pointing straight ahead, and aligned at the nipple line.
4) Lower your body (legs, hips, trunk, and head) 4-8 inches from the floor.
5) Return to the start position by extending at the elbows and pushing the body up.
Squat with Fit Band

1. Start by stepping on the FitBand with both feet shoulder width apart.
2. Hold the FitBand at shoulder level with both hands. Start into a full squat while
holding the band at shoulder height.
3. Return to the starting position and repeat for the prescribed repetitions.
Trainer's comments: (Watch the video) A2
45 degree Lat Pulldown with bands

1) Secure door strap overhead at top of door.
2) Start position: Position hands overhead and shoulder width apart. Grasp handles
with a neutral grip (palms facing each other) and lean trunk forward in alignment
with the angle of the tubing from the point of attachment.
3) Pull handles down to approximately ear level, making sure you lead with the
elbows and squeeze the shoulder blades together at the end of the pulldown.
Hamstring Curl
floor.
2) Start position: Place heels of both feet on top of stability ball. Raise hips off floor.
3) Curl heels toward glutes by flexing at the knee. Hips should remain off floor.
5) Remember to maintain stability of ball by utilizing muscles in the trunk and core.
To increase difficulty, cross arms hands over chest to take away base of suppport.
Tricep Pressdown
1) Secure door strap overhead at top of door.
2) Stand approximately 2-3 feet away from attachment point with feet shoulder
width apart and knees slightly bent . You may use a staggered stance for increased
stability.
3) Start position: Grasp handles with shoulder width or medium overhand grip
(palms down). Lower handles to chest level so that elbows are bent at 90.
4) Keeping shoulders stabilized and elbows close to sides, extend arm and lower
bar to hip level.
6) Remember to keep back and head erect and in a neutral position. Stabilize
shoulders by squeezing shoulder blades together slightly.

Biceps (Bands)
Exercise Description:
Bicep Curl
Classification:
Biceps (Bands)
Instructions:
1) Stand with feet shoulder width apart, knees slightly bent, and at a stagge
2) Step onto middle of tubing with back foot or both feet.
3) Start position: Grasp handles with underhand grip (palms facing forward
hanging down at sides. Elbows should be close to sides.
4) Flex at the elbows and curl handles up to approximately shoulder level.
close to sides throughout movement.
6) Remember to keep back and head straight in a neutral position througho
movement. Shoulders should be stabilized by squeezing shoulder blades to
slightly - only the elbow joint should be moving.
Arm to Leg Exchange

1) Lie back onto floor or bench with knees bent and hands straight behind head.
Keep elbows back and out of sight. Head should be in a neutral position with a
space between chin and chest.
2) Start position: Straighten legs and hold a stability ball between your legs.
3) Leading with the chin and chest towards the ceiling, contract the abdominals and
raise shoulders off floor or bench. During the crunch, also bring legs and ball
towards chest. At the top position transfer the ball from your legs to your hands.
4) Return to start position and repeat in the other direction.
5) Remember to keep head and back in a neutral position. Hyperextension or
Pushup Superman w/ Alternating Arms

Starting Position: Start the movement in a plank position. Holding that position
raise your right arm and left leg off of the ground.
Return to the starting position and repeat with the other arm and leg. Hold each lift
for 1-2 seconds.
Trainer's comments: (Watch the video) A8
March 26th , Week 6- M, W, F (3x per week)

Workout Routine:
RESISTANCE TRAINING
It is now week 6. That means that I only have 10 more weeks left before I reveal my six
pack abs. I am feeling a lot stronger today compared to my first week.
Below is my week 6 workout routine. Follow the form from the video.
Band Press
Box Jump:
Band Row:
Step up: w/o band
Bench dip
Walking Lunges (w/ weights)
Tricep Extension (behind head)
Toe Touch (Ab crunch)
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 six depending on your training level (beginner, intermediate, or advanced), your
period of training (preparation or competition) and your training objective.
Beginner:
Intermediate:
Advance:
Example for a beginner: Do chest press for 30 seconds (whatever amount you can
complete), followed by 30 second break. Next, perform box jump for 30 seconds
(whatever amount you can complete) followed by a 30 second break. Repeat until the
last exercise (One arm standing concentration curl) and go back to band pres again; for
a complete a total of 2-3 rounds.
March 26 Week 6
85421
Exercise
Standing Chest Press with Band
1. Start by securing the band at chest level behind you and standing with your feet
together. To have a more stable stance you can bring one foot in front of the other
in a staggered stance(lunge stance).
2. Hold the band with your hands at chest level and your elbows back.
3. Press the bands out away from your body until your arms are extended.
4. Return to the starting position and repeat for the recommended repetitions.
Trainer's comments:
Follow the proper form from the video
Linear Stability Jumps

1.Stand facing box with feet slightly wider than hip-width apart.
2.Lower body into a semi-squat position and jump up onto box. Feet should land
softly on box.
3.Step back down (not jump back down) and repeat according to prescribed reps.
Trainer's comments:
Standing Row with bands

1. Anchor tubing at around belly button or chest level.
2. Grab the ends of the band in each hand with arms at full extension.
3. Pull your hands back towards your navel and pinch your shoulder blades
together as you pull.
4. Keep your elbows close to the body and return to the starting position and
repeat.
Trainer's comments:
Fold from the hip (similar to the video)Follow the
proper form from the video
One Leg Box Step Up

1. Stand to the right of the box. Place left foot on top of box.
2. Raise body using the left foot only until leg is extended
3. Lower to start position keeping the foot on top of box. Repeat with other leg
according to exercise prescription.
Trainer's comments:
with or with resistance band. Follow the proper form
from the video
Tricep Bench Dip

1. Start by placing your hands on the bench and your feet are on the ground with
your legs semi straight.
2. Proceed to bend your arms until they are bent to about 90 degrees.
3. Return to the starting position and repeat for the desired repetitions.
Trainer's comments:
Walking Lunge with Dumbbell

1. Start position: Stand with feet hip width apart. Hold a Dumbell in each hand.
2. Step forward 2-3 feet forming a 90 bend at the front hip and knee. DO NOT
allow front knee to extend past the big toe - may cause injury.
3. Push body up and move the back foot beside the front foot. Alternate feet and
repeat.
4. Remember to keep head and back upright in a neutral position. Shoulders and
hips should remain squared at all times.
5. Watch for proper knee alignment - do not let front knee extend past big toe or
deviate laterally or medially. Back knee should not come in contact with floor.
Trainer's comments:
Standing Overhead Tricep Extension with band

1. Start by holding the tubing in one hand and placing that hand behind your back.
2. Now grab the other end of the band with the arm that is over your head.
3. Extend the top elbow until your arm is fully extended.
4. Return to the starting position and repeat for the prescribed repetitions.
Trainer's comments:
Alternating Toe Touch

1. Start position: Lie back onto floor or bench with feet up into the air. Head should
be in a neutral position with a space between chin and chest.
raise shoulders off floor or bench. Extend one arm and reach for the opposite foot.
Return to start position and repeat with other hand.
Remember to keep head and back in a neutral position. Hyperextension or flexion
may cause injury. To increase resistance, hold medicine ball in hands. To decrease
resistance, position hand closer towards body
Trainer's comments:
Cable Curl
1) Stand approximately 2 feet away from cable pulley with feet shoulder width
apart and knees slightly bent.
2) Start position: Grasp bar with underhand grip (palms facing forward)
approximately hip width apart and allow arms to hang down at sides. Elbows
should be close to sides.
3) Flex at the elbows and curl bar up to approximately shoulder level. Keep elbows
close to sides throughout movement.
5) Remember to keep back and head straight in a neutral position throughout
movement. Shoulders should be stabilized by squeezing shoulder blades together
slightly - only the elbow joint should be moving.
Trainer's comments:
Arpil 2, Week 7 - M, W, F (3x per week)

Workout Routine:
RESISTANCE TRAINING
300 Spartan Training Workout. Home Version. This is my home version Spartan training
that anyone can perform from home.The rules are simple. Perform the exercise shown
in any order. Perform 30 reps for each one. Perform 30 reps per exercise.
Complete a total of 300 reps combined.
Check out the original 300 Spartan Training video from youtube.
http://www.youtube.com/watch?v=PMp9orjb_RI
Below is my week 7 workout routine. Follow the form from the video.
300 Spartan Training Workout - Endurance and Conditiong Training Week
Jump Squat (30 reps)
Staggered pushups (30 reps)
Alternating Spil Jump (30 reps)
Explosive pushups (30 reps)
Prison squat (30 reps)
Hindu pushups (30 reps)
Kneeling Band Row (30 reps)
Burpees (30 reps)
Pull ups (30 reps)
Double Crunch (30 reps)
Complete a total of 300 reps combined. NO PRISONES... NO MERCY

Workout Routine:
RESISTANCE TRAINING
Instructions:
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.
Next week, I will reveal to you my transformation with only 8 weeks of
training.
If you want to maximize your results even more, I suggest that you also
incorporate my 16 week interval training with your exercise routine. The
article can be found here:
Image
Exercise
Elevated Feet Pushup
1) Lie face down on a ball with hands palm down,
fingers pointing straight ahead, and aligned at
the nipple line.
2) Place hands slightly wider than shoulder width
3) Start position: Extend your arms and place
feet at hip width with toes positioned onto a
secure bench or chair.
4) Lower your body (legs, hips, trunk, and head).
5) Return to the start position by extending at the
Remember to keep the head and trunk stabilized
in a neutral position by isometrically contracting
the abdominal and back muscles. Never fully lock
out the elbows at the start position and avoid

hyperextension of the low back.
A1
1 legged ball squat
1) Place flexaball against wall approximately
lower back height.
2) Start position: Lean lower back against ball
and take approximately one step forward with
each foot. Feet should be slightly wider than hip
width apart.
3) Raise one foot off the ground. Bending at the
hips and knees, lower body until thigh is parallel
to the ground. DO NOT allow knee to extend past
the big toe.
5) Remember to keep back and head straight in a
neutral position.
6) Watch for proper knee alignment - do not let
front knee extend past big toe or deviate laterally
or medially.
A2
Pushup (both feet on ball)
1) Lie face down with chest on flexaball.
2) Take your hands and walk forward allowing the
flexaball to roll under your body until the top of
your feet are supported by the flexaball.
3) Start position: With arms fully extended, place
your hands slightly wider than shoulder width,
fingers pointing straight ahead, and aligned at
the nipple line.
4) Lower your body (legs, hips, trunk, and head)
4-8 inches from the floor.
5) Return to the start position by extending at the
B1
Single Leg Hip Extension on Ball
1. Assume back lying position on floor. Place
hands at sides with palms down on floor.
2. Start position: Place one heel on top of
Flexaball with knee slightly bent.
3. Raise hips off floor by pressing one heel into
ball.
5. To increase difficulty, raise and extend arms
above chest.
B2
Pullup
1) Position hands wider than shoulder width apart
with overhand grip (palms facing forward).
2) Start position: Hang with arms fully extended
and elbows facing away from body. Feet may be
crossed with knees bent.
5) Remember to keep the movement controlled
with the body stable to minimize momentum and
body sway. If the bar is too high, it is advisable to
use a step to ensure proper hand placement as
well as safety.
C1
Wall Sit
1. Place ball against the wall and your lower back.
2. Proceed into a squated position so that your
thighs are parallel to the ground.
3. Hold this position for the required number of
seconds.
4. Remember to keep your feet flat on the floor
and your knees behind your toes.
5. Hold for as long as you can.
C2
Upright Row with band
1. Stand on a band with your feet and hold the
other end of the band with your hands.
2. Bring your elbows up towards the ceiling and
keep your hands close to your chest.
3. Return to the starting position and repeat for
the prescribed repetitions.
D1
Calf Raise
1) Start position: Stand with feet hip width apart
leaning against a ball or stand on the edge of a
step on the balls of your feet with heels hanging
over edge. Toes should be pointing forward.
2) Contract calves by pushing off balls of feet to
raise heels up in air (standing on toes)
3) Lower heels and repeat.
4) Remember to keep knees slightly bent
throughout movement to prevent any knee
strain.
D2
Bicep Curl
1) Stand with feet shoulder width apart, knees
slightly bent, and at a staggered stance.
2) Step onto middle of tubing with back foot or
both feet.
3) Start position: Grasp handles with underhand
grip (palms facing forward) with arms hanging
down at sides. Elbows should be close to sides.
4) Flex at the elbows and curl handles up to
approximately shoulder level. Keep elbows close
to sides throughout movement.
neutral position throughout movement. Shoulders
should be stabilized by squeezing shoulder blades
together slightly - only the elbow joint should be
moving.
E1
Knee Lift
Lie on your back and place a stability ball behind
your knees.
Secure it with the backs of your legs and your
feet.
Lift your knees towards your chest and then
return to the starting position
E2

Workout Routine:
RESISTANCE TRAINING
Instructions:
All exercises are done in a superset between upper body and lower body.
For example, explosive pushups(upper body) are supersetted with Squat with the
bodylatics (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.
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 (e.i. 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.
Before And After

Here are my before and after pictures. I admit that I could have done better than this.
But like always, life just got in a way. I wasn't consistent at all with my interval training
due to my lack of time. There were days when I spent more than 10 hours a day from
my fitness boot camp and personal training business along with my business online.
That is why it takes me a while to edit the videos and post it here.
Overall, I am content with the results. However, if you stick to it, you might even be
able to get better results that I have. Again, try to follow my interval training guidelines
with the workout along with more balanced meals and you might be able to achieve
better results that I have.
If you haven't read my article about eating:, here it is again:
I get more and more emails everyday for more tips and advice. Unfortunately, I do not
have the time to reply to all of your questions but I am trying. So please, do not get
upset if I am unable to write back to you.
87755
Exercise
Explosive Pushup
1. Start by getting into a push-up position.
2. Lower yourself to the ground and then explosively push up so that your hands
leave the ground.
3. Catch your fall with your hands and immediately lower yourself into a pushup
again and repeat.
4. Repeat for the recommended repetitions.
Trainer's comments: Perform as much as you
can
Wall Squat with resistance

1. Start by placing the ball behind the small of your back. Place the band your your
feet and hold onto it with your hands.
2. Slowly squat down until your thighs are near parallel to the ground.
3. Return to the starting position and repeat.
Trainer's comments: Place handle over your
shoulder
Chest Fly with Tubing

1) Secure door strap waist height.
2) Stand with feet shoulder width apart, knees slightly bent, facing away from the
attachment point. You may put one foot in front of the other (staggered stance) for
increased stability.
3) Start position: Grasp each handle and position hands wider than shoulder width
with palms facing each other (neutral grip). Elbows should be slightly bent and
behind the body.
4) Begin by moving arms in an arcing motion to join hands at chest level.
Trainer's comments:
Single Leg Curl (on ball)

floor.
2) Start position: Place heel of one foot on top of Flexaball. Other leg should be
held in the air above ball. Raise hips off floor by pushing heel down into ball.
3) Curl ball towards glutes by flexing at the knee. Hips should remain off floor.
5) Remember to maintain stability of ball by utilizing muscles in the trunk and core.
To increase difficulty, raise hands up over chest.
Trainer's comments:
Chinup
1) Position hands shoulder width to slightly narrower than shoulder width apart
with underhand grip (palms facing towards body).
2) Start position: Hang with arms fully extended and elbows forward. Feet may be
crossed with knees bent.
5) Remember to keep the movement controlled with the body stable to minimize
momentum and body sway. If the bar is too high, it is advisable to use a step to
ensure proper hand placement as well as safety.
Trainer's comments: Perform Staggered Pullups
if posible
Bodyweight Reverse Lunge

1. Start by standing with your feet shoulder width apart.
2. Step back with one foot and bend your knees into a lunged position. Your back
knee should come close to touching the ground and your front leg should be bent
to about 90 degrees at the knee.
3. Maintain your upright posture throughout the movement.
4. Return to the starting position and repeat. Once repetitions are completed then
repeat with the other leg.
Trainer's comments:
Seated Row with Bands

1. Start by attaching a band to the top of a door or fixed object.
2. Sit on the ground with your knees bent and your arms extended up and out.
3. Pull the handles towards your chest keeping your elbows close to your body.
4. Pinch your shoulder blades together while performing this movement.
5. Repeat for the prescribed number of repetitions.
Trainer's comments:
Front Raise with Band

1) Step onto tubing with feet hip width apart and knees slightly bent.
2) Start position: Grasp handles with an overhand grip (palms down) and shoulder
width apart. Arms should hang down at sides with elbows slightly bent.
3) Raise handles to front of body at shoulder height keeping elbows only slightly
bent.
5) Remember to keep back and head straight in a neutral position - hyperextension
or flexion may cause injury. Keep shoulders stabilized by squeezing shoulder blades
together throughout movement.
Trainer's comments:
Stability Ball Crunch

1. Sit in upright position on flexaball with feet flat on floor.
2. Walk feet forward allowing flexaball to roll underneath body until it is positioned
on lower to mid-back region. Raise hips slightly to create a ?able top position
parallel to floor.
3. Place hands across your chest. Head should be in a neutral position with a space
between chin and chest.
raise shoulders up.
6. Remember to keep head and back in a neutral position. Hyperextension or
Trainer's comments: To make it more intense,
incorporate the band:
April 23, Week 10 - M, W, F (3x per week)

Workout Routine:
RESISTANCE TRAINING
Instructions:
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
Workout Routine
Image
Exercise
Standard Pushup
1. Lie face down on the floor with hands palm
down, fingers pointing straight ahead, and aligned
at the nipple line.
2. Place hands slightly wider than shoulder width,
and feet should be at hip width with toes on floor.
3. Start position: Extend the elbows and raise the
body off the floor.
4. Lower your entire body (legs, hips, trunk, and
head) 4-8 inches from the floor.
5. Return to the start position by extending at the
6. Remember to keep the head and trunk
stabilized in a neutral position by isometrically
contracting the abdominal and back muscles.
Never fully lock out the elbows at the start
position and avoid hyperextension of the low
back.
Trainer's comments:
USE ELASTIC BAND
Towel Pull Up
1. Place two towels over a bar or fixed object.
2. Grip each towel with your hands and proceed to
perform a pullup.
3. Repeat according to the prescribed repetitions.
Explosive Pushup
1. Start by getting into a push-up position.
2. Lower yourself to the ground and then
explosively push up so that your hands leave the
ground.
3. Catch your fall with your hands and
immediately lower yourself into a pushup again
and repeat.
4. Repeat for the recommended repetitions.
Trainer's comments:
TO A STAGERRED PUSHUPS
Bent Over Row (w/ bands)

1. Starting Position: Place bands around a fixed
object or in a door jamb at head height.
2. Bend forward at the waist keeping your back
flat to about a 45 degree angle.
3. Pull band towards your waist in a rowing
motion.
4. Squeeze your shoulder blades together as you
pull the band towards you.
Trainer's comments:
FOLLOW THE VIDEO
Squat and Press with medicine ball
1. Stand with feet shoulder width apart and knees
slightly bent.
2. Start position: Position medicine ball to ear
level.
3. Go into a full squat. Immediately extend legs
and stand up and at the same time press hands
up above head keeping wrists over the elbows and
arms moving parallel to body at all times.
4. Return to start position and repeat.
Trainer's comments:
FOLLOW THE VIDEO
Alternating Split Squat Jump
1) Stand with feet hip width apart. Take left leg
and step back approximately 2 feet standing on
the ball of back foot.
2) Feet should be positioned at a staggered stance
with head and back erect and straight in a neutral
position. Place hands on waist.
3) Lower body by bending at right hip and knee
until thigh is parallel to floor then immediately
explode vertically.
4) Switch feet in the air so that the back foot
lands forward and vice versa.
5) Prior to takeoff extend the ankles to their
maximum range (full plantar flexion) ensure
proper mechanics.
Trainer's comments:
WITH WEIGHTS
Single Leg DB Calf Raise
1) Start position: Stand with feet hip width apart
or stand on the edge of a step on the ball of one
foot with your heel hanging over edge. Toes
should be pointing forward. Hold a dumbell in the
hand on the same side.
2) Contract calf by pushing off ball of foot to raise
heel up in air (standing on toes)
3) Lower heel and repeat.
4) Remember to keep knee slightly bent
throughout movement to prevent any knee strain.

You may have to hold on to a fixed stationary
object for stability.
5. Repeat with the other leg after completing the
prescribed repetitions.
Dumbbell Curl (two arms)
1) Stand with feet shoulder width apart and knees
slightly bent or sit in upright position.
2) Start position: Grasp DB's with underhand grip
(palms facing forward) and allow arms to hang
down at sides. Elbows should be close to sides.
3) Flex at the elbows and curl DB's up to
approximately shoulder level. Keep elbows close
to sides throughout movement. This exercise may
be done one arm at a time.
neutral position throughout movement. Shoulders
should be stabilized by squeezing shoulder blades
together slightly - only the elbow joint should be
moving.
Medicine Ball Crunch
1. Start position: Lie back onto floor or bench with
knees bent and hands above your head holding a
medicine ball. Head should be in a neutral position
with a space between chin and chest.
2. Leading with the chin and chest towards the
ceiling, contract the abdominal and raise
shoulders off floor or bench.
4. Remember to keep head and back in a neutral
position. Hyperextension or flexion of either may
cause injury.
Single Leg Plank Raise
1. Start by forming a straight plank with your
forearms and feet as the contact points on the
ground.
2. Once the plank is formed raise one foot off the
ground and then return to the starting position.
3. Repeat this movement for the desired
repetitions alternating back and forth between
legs
April 30, Week 11 - M, W, F (3x per week)

Workout Routine:
My 16 Week Journey To Six Pack Abs - Week #11
I know that I am very late with the current video. The past several weeks
for me have been very chaotic. I almost have no time to edit my workout
videos or to update my website. I am booked solid with my schedule.
I am doing my best to keep everything updated.
I am getting more and more e-mails everyday asking for more tips and to
customize workout routines. I can only respond to about 10 emails a day
out of the hundreds that I receive. Please, do not get upset if I am unable to
respond to your e-mail. Understand that helping people get in shape is how
I make a living. Answering every email that I get will take me days to respond
to. However, I truly appreciate all the support that I get from you guys.
Let? get off the drama and talk about the new routine:
With this workout routine, you will need a rope which can easily be picked up
from your local hardware store. It should be about 10-12 feet long and at
least ? an inch thick. Create a knot at the end to make a handle. Make sure
to watch the video several times. I will show more exercises that you can do
with a piece of rope.
RESISTANCE TRAINING
Week #11 April 29th Instructions:

For example, pushups with feet on the ball (with bands to add resistance)
are supersetted with a one leg squat with the rope. Do NOT rest within the
superset, but rest 30 seconds after the lower body before repeating the
superset again. Repeat for a total of 2-4 rounds total. Proceed to the next
superset.
Again, take no more than a 30 second rest in between.
Here is the routine for the week:
Make sure to watch the video several times and observe my form
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
May 7. 2007, Week 12 - M, W, F (3x per

week)
Workout Routine:
RESISTANCE TRAINING
Workout Routine: Week #12 May 7th Instructions:

For example, pushups with hands on the ball (with bands to add resistance)
are supersetted with a jump squat with weights. Do NOT rest within the
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
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
May 14. 2007, Week 13 - M, W, F (3x per

week)
Workout Routine:
RESISTANCE TRAINING

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
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
For example:
Sunday: Rest
May 21. 2007, Week 14 - M, W, F (3x per week)

Workout Routine:
I have a lot of members asking me how they can make the exercises even harder without
any fitness equipment. Well, it is very simple. All you need is a strong sturdy
backpack.
Below is a picture of my backpack that I used to perfom my week 14 workout routine. It
weighs
about 25 - 45 lbs depending on what exercise that I am performing. For example, I was
using about 45 pounds when I doing my pushups and 25 pounds when performing my
pullups with the weighted backpack.
You can adjust the weight of your backpack depending on your own fitness level. If
you do not have any plates, you can use heavy books, a sandbag, or anything heavy that
you can stuff in it. Check out my backpack with weights. I used an old pillow to
cushion my back from the plates.
You will also need a rope for this routine. You can use an ordinary rope that you can
pick up from your local hardware store or you can use the jungle gym 1 and/or junge
gym 2 for your own comfort.
++++++++++++++++++++++++++++++++++++++++
RESISTANCE TRAINING
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
For example:

Sunday: Rest
May 28. 2007, Week 15- M, W, F (3x per week)

Workout Routine:
I can't believe that my 16 Weeks To Six Pack Abs is almost over. By week 15, I am a
lot stronger, leaner, and more energized than ever. I am truly enjoying my Journey and I
hope that you are enjoying yours as well.
I will be revealing my latest photo along with the video very soon to show you what 16
weeks of hard work can bring you. If I can do it, so can you. The only thing that is
stopping you from achieving your ideal body is wheather or not you are willing to put
100% effort into your workout routine. I am giving you a proven and effective workout
program.
HOW BADLY DO YOU WANT YOUR SIX PACK ABS?
+++++++++++++++++++
weighs
You can adjust the weight of your backpack depending on your own fitness level. If
you do not have any plates, you can use heavy books, a sandbag, or anything heavy that
you can stuff in it. Check out my backpack with weights. I used an old pillow to
cushion my back from the plates.
RESISTANCE TRAINING
++++++++++++++++++++++++++++++++++++++++

For example, One Arm Pushups are supersetted with a Reverse Lunges
with weighted backpack and plate. Do NOT rest within the superset, but
rest 30 seconds after the lower body before repeating the superset again.
Repeat for a total of 4-5 rounds total. Proceed to the next 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
June 4. 2007, Week 16 - M, W, F (3x per week)

Workout Routine:
This is my last week of my 16 week journey. It has been a blast and an honor to help
soo many people get in better shape. In a few days, I will be uploading my latest photo
and video.
I have been receiving dozens of questions about what I will be doing after my 16 weeks
is over. Am I going to stop?
The answer is a big NO....
I am just warming up. I will be launching two more sites similar to this site. These
sites are designed to help anyone get in great shape. It does not matter if you are at a
beginner, intermediate, or advanced level.
For the guys, you can visit http://www.mensworkoutguide.com
For the women, you can visit http://www.womensworkoutguide.com
<>
For each site you will have three levels to choose from: Beginner, Intermediate, and
Advanced. Of course, you should select the workout that will apply to you. If you are
a beginner, don't do the advanced workout. Just work yourself up to intermediate and
then to the advanced level workout. If you want to achieve the best results, make sure
to perform the exercise laid out 3x per week.
Like always, it is still absolutely free. You will gain exclusive access to all my workout
programs that I have used to train my personal training clients that were paying me
about $50 to $90 per hour.
Since I am helping you get in shape, I do need a favor from you. I would appreciate if
you would spread the word about this site. That is all I am asking and these sites will
remain FREE for your effort to help me spread the word.
Another quick announcement:
I also receive tons of e-mails from those people that can not do a single pull up. Well, if
you are someone who cannot do a single pull up, there is still hope. Do not give up yet.
I made video just for you to show you exercise alternatives to pull ups.
You can watch it at
http://www.iwantsixpackabs.com/my_video_tips/alternative_pullups.html
HOW BADLY DO YOU WANT YOUR SIX PACK ABS?
+++++++++++++++++++

weighs
RESISTANCE TRAINING
Workout Routine: Week #16 Instructions:

For example, One Arm Pushups are supersetted with a Reverse Lunges
with weighted backpack and plate. Do NOT rest within the superset, but
rest 30 seconds after the lower body before repeating the superset again.
Repeat for a total of 4-5 rounds total. Proceed to the next 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

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GLOSARIO

Feb 19, Week One - M, W, F

RESISTANCE TRAINING ROUTINE

Stationary Bodyweight Lunge

8 Count Body Builders

Feb 26, Week Two - M, W, F

RESISTANCE TRAINING ROUTINE

fingers pointing straight ahead, and aligned at the nipple

Alternating Split Squat Jump

Single Leg Plank Pose

RESISTANCE TRAINING ROUTINE

A1 Place the handle behind you.

Standing Chest Press with Band

Stationary Lunge with Fit Band

Standing Row with bands

Standing Shoulder Press with Tubing

break. Each exercise is performed for a prescribed amount of time before

30 seconds per exercise

30 second break in between:

Total number of circuits: 2-3

45 seconds per exercise

15 second break in between

Total number of circuits: 3-4

60 seconds per exercise

10 second break in between

Total number of circuits: 4-5

Example for a beginner: Do ball pushups for 30 seconds (whatever amount

Saturday: Interval Training: Cardio

RESISTANCE TRAINING ROUTINE

Wall Squat with resistance

(hold dumbbells on your side if available)

Seated Row with Bands

Or sit on the ball

Hip Bridge on Ball

Lateral raise with tubing

Cable Overhead Tricep Extensions

Stability Ball Crunch

6. Remember to keep head and back in a neutral position. Hyperextension or

Perform on the floor without the BOSU

March 19th , Week Five - M, W, F (3x per week)

30 seconds per exercise

30 second break in between:

Total number of circuits: 2-3

45 seconds per exercise

15 second break in between

Total number of circuits: 3-4

60 seconds per exercise

10 second break in between

Total number of circuits: 4-5

Pushup (both feet on ball)

Squat with Fit Band

45 degree Lat Pulldown with bands

shoulders by squeezing shoulder blades together slightly.

Arm to Leg Exchange

Pushup Superman w/ Alternating Arms

March 26th , Week 6- M, W, F (3x per week)

30 seconds per exercise

30 second break in between:

Total number of circuits: 2-3

45 seconds per exercise

15 second break in between

Total number of circuits: 3-4

60 seconds per exercise