Workout Plan Week 7 and 8

I am excited to try this workout plan and thought this would be a great change to our next few weeks. This is the Abs Diet Workout Plan.

Your day-to-day workout plan with exercise photos and descriptions

When you construct your schedule, make sure to: Leave at least 48 hours between weight workouts of the same body parts. Your muscles need time to recover and repair themselves after a workout. Take 1 day each week to rest with no formal exercise. Warm up for 5 minutes before starting to exercise, either through a light jog, riding on a stationary bike, jumping rope, or doing slow jumping jacks. 

The three components of your weekly schedule

1. Strength training: Three times a week. Below are total-body workouts with one workout that puts extra emphasis on your legs.


2. Additional cardiovascular exercise: Optional, on non-strength-training days. Examples are cycling, running, swimming, walking, and using cardio machines. An interval workout is recommended for 1 day a week, and light cardiovascular exercise like walking is recommended for 2 of your 3 off days.


3. Abs exercises: Twice a week. I recommend doing them before your strength training or interval workouts.

Your Weekly Workout Schedule

Here, you're going to do circuit training to optimize your muscle-building potential. That is, you'll perform one set of an exercise and then move immediately to the next exercise, with just 30 seconds of rest.

By alternating between body parts, you'll keep your body in constant work mode and be able to perform the movements back-to-back without rest. Here's why circuit training works so well: You'll save time because you'll cut the amount of rest you need when you alternate muscle groups. More important, you'll keep your heart rate elevated throughout the workout, so you'll burn even more fat while you're exercising -- whether it's in the gym or in your own living room.

In the first 2 weeks of the program, do the circuit twice. Move from exercise to exercise with no more than 30 seconds of rest in between. When you complete one circuit, rest for 1 to 2 minutes, then complete the second circuit. After the first 2 weeks, when you've become comfortable doing two complete circuits during a workout, increase your workload to three circuits per workout. In every exercise, use a weight that you can handle comfortably for the number of repetitions noted. When that becomes too easy, increase the weight on each set by 10 percent or less. Here's a sample schedule of how you might arrange your workouts.

Monday:

Total-Body Strength Training Workout with Ab Emphasis

Complete one set of each ab exercise*, then complete the rest of the circuit twice.

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Exercise	Repetitions	Rest	Sets
Traditional Crunch*	12–15	none	1
Bent-Leg Knee Raise*	12–15	none	1
Oblique V-Up*	10 each side	none	1
Bridge*	1 or 2	none	1
Back Extensions*	12–15	none	1
Squat	10–12	30 seconds	2
Bench Press	10	30 seconds	2
Pulldown	10	30 seconds	2
Military Press	10	30 seconds	2
Upright Row	10	30 seconds	2
Triceps Pushdown	10–12	30 seconds	2
Leg Extension	10–12	30 seconds	2
Biceps Curl	10	30 seconds	2
Leg Curl	10–12	30 seconds	2

Tuesday (Optional):

Light Cardiovascular Exercise Such as Walking

(Try for 30 Minutes at a Brisk Pace)

Wednesday:

Total-Body Strength Training Workout with Ab Emphasis

Complete one set of each ab exercise* once, then complete rest of circuit twice.

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Exercise	Repetitions	Rest	Sets
Traditional Crunch*	12–15	none	1
Pulse Up*	12	none	1
Saxon Side Bend*	6-10 each side	none	1
Side Bridge*	1 or 2 each side	none	1
Back Extensions*	12–15	none	1
Squat	10–12	30 seconds	2
Bench Press	10	30 seconds	2
Pulldown	10	30 seconds	2
Military Press	10	30 seconds	2
Upright Row	10	30 seconds	2
Triceps Pushdown	10–12	30 seconds	2
Leg Extension	10–12	30 seconds	2
Biceps Curl	10	30 seconds	2
Leg Curl	10–12	30 seconds	2

Thursday (Optional):

Light Cardiovascular Exercise Such as Walking

(Try for 30–45 Minutes at a Brisk Pace)

Friday:

Total-Body Strength Training Workout, with Leg Emphasis

Repeat entire circuit twice.

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Exercise	Repetitions	Rest	Sets
Squat	10–12	30 seconds	2
Bench Press	10	30 seconds	2
Pulldown	10	30 seconds	2
Traveling Lunge	10–12 each leg	30 seconds	2
Military Press	10	30 seconds	2
Upright Row	10	30 seconds	2
Step-Up	10–12 each leg	30 seconds	2
Triceps Pushdown	10–12	30 seconds	2
Leg Extension	10–12	30 seconds	2
Biceps Curl	10	30 seconds	2
Leg Curl	10–12	30 seconds	2

Saturday (Optional):

Abs Workout Plus Interval Workout

Complete one set of each ab exercise, then choose one interval workout from our selection.

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Exercise	Repetitions	Rest	Sets
Traditional Crunch	12–15	None	1
Bent-Leg Knee Raise	12	None	1
Oblique V-Up	6–10 each side	None	1
Bridge	1–2	None	1
Back Extension	12–15	None	1

Sunday: Off

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ABS EXERCISES

Traditional Crunch









Lie on your back with your knees bent and your hands behind your ears. Slowly crunch up, bringing your shoulder blades off the ground. 12 - 15 repetitions, 1 set


Bent-Leg Knee Raise









Lie on your back with your head and neck relaxed and your hands on the floor near your butt. Your feet should be flat on the floor. Use your lower abdominal muscles to raise your knees up toward your rib cage, then slowly lower your feet back to the starting position. As your feet lightly touch the floor, repeat. 12 reps, 1 set


Oblique V-Up









Lie on your side with your body in a straight line. Fold your arms across your chest. Keeping your legs together, lift them off the floor as you raise your top elbow toward your hip. The range of motion is short, but you should feel an intense contraction in your obliques. 10 reps each side, 1 set


Bridge









Start to get in a Pushup position, but bend your elbows and rest your weight on your forearms instead of your hands. Your body should form a straight line from your shoulders to your ankles. Pull your abdominals in; imagine you're trying to move your belly button back to your spine. Hold for 20 seconds, breathing steadily. As you build endurance, you can do one 60-second set. 1 - 2 reps, 1 set


Standing Crunch









Attach a rope handle to a high cable pulley. Stand with your back to the weight stack, and hold the ends of the rope behind your head. Crunch down. 12 - 15 reps, 1 set


Pulse Up









Lie with your hands underneath your tailbone and your legs raised and pointed straight up toward the ceiling, perpendicular to your torso. Pull your navel inward, and flex your glutes as you lift your hips just a few inches off the floor. Then lower your hips. 12 reps, 1 set


Saxon Side Bend









Hold a pair of lightweight dumbbells over your head, in line with your shoulders, with your elbows slightly bent. Keep your back straight, and slowly bend directly to your left side as far as possible without twisting your upper body. Pause, return to an upright position, then bend to your right side as far as possible. 6 - 10 reps on each side, no rest between sets


Side Bridge









Lie on your nondominant side. Support your weight with that forearm and the outside edge of that foot. Your body should form a straight line from head to ankles. Pull your abs in as far as you can, and hold this position for 10 to 30 seconds, breathing steadily. Relax. If you can do 30 seconds, do one repetition. If not, try for any combination of reps that gets you up to 30 seconds. Repeat on your other side.
1–2 repetitions on each side


Back Extension









Position yourself in a back extension station, and hook your feet under the leg anchor. Hold your arms straight out in front of you. Your body should form a straight line from your hands to your hips. Lower your torso, allowing your lower back to round, until it's just short of perpendicular to the floor. Raise your upper body until it's slightly above parallel to the floor. At this point, you should have a slight arch in your back, and your shoulder blades should be pulled together. Pause for a second, then repeat. 12 - 15 reps, 1 set

CORE EXERCISES

Squat









Hold a barbell with an overhand grip so that it rests comfortably on your upper back. Set your feet shoulder-width apart, and keep your knees slightly bent, back straight, and eyes focused straight ahead. Slowly lower your body as if you were sitting back into a chair, keeping your back in its natural alignment and your lower legs nearly perpendicular to the floor. When your thighs are parallel to the floor, pause, then return to the starting position.


Home variation:









Same, but with one dumbbell in each hand, your palms facing your outer thighs. 10 - 12 reps


Bench Press









Lie on your back on a flat bench with your feet on the floor. Grab the barbell with an overhand grip, your hands just beyond shoulder-width apart. Lift the bar off the uprights, and hold it at arm's length over your chest. Slowly lower the bar to your chest. Pause, then push the bar back to the starting position.


Home variation:









Just do standard pushups: Get in a Pushup position with your hands about shoulder-width apart. Bend at the elbows while keeping your back straight, until your chin almost touches the floor, then push back up. 10 reps


Pulldown









Stand facing a lat pulldown machine. Reach up and grasp the bar with an overhand grip that's 4 to 6 inches wider than your shoulders. Sit on the seat, letting the resistance of the bar extend your arms above your head. When you're in position, pull the bar down until it touches your upper chest. Hold this position for a second, then return to the starting position.


Home variation:









Bent-Over Row: Stand with your knees slightly bent and shoulder-width apart. Bend over so that your back is almost parallel to the floor. Holding a dumbbell in each hand, let your arms hang toward the floor. With your palms facing in, pull the dumbbells toward you until they touch the outside of your chest. Pause, then return to the starting position. 10 reps


Military Press









Sitting on an exercise bench, hold a barbell at shoulder height with your hands shoulder-width apart. Press the weight straight overhead so that your arms are almost fully extended, hold for a count of one, then bring it down to the front of your shoulders. Repeat.


Home variation:
Sitting on a sturdy chair instead of a bench, hold one dumbbell in each hand, about level with your ears. Push the dumbbells straight overhead so that your arms are almost fully extended, hold for a count of one, then return to the starting position. Repeat. 10 reps


Upright Row









Grab a barbell with an overhand grip, and stand with your feet shoulder-width apart and your knees slightly bent. Let the barbell hang at arm's length on top of your thighs, thumbs pointed toward each other. Bending your elbows, lift your upper arms straight out to the sides, and pull the barbell straight up until your upper arms are parallel to the floor and the bar is just below chin level. Pause, then return to the starting position.


Home variation:









Same, using one dumbbell in each hand. 10 reps


Triceps Pushdown









While standing, grip a bar attached to a high pulley cable or lat machine with your hands about 6 inches apart. With your elbows tucked against your sides, bring the bar down until it is directly in front of you. With your forearms parallel to the floor (the starting position), push the bar down until your arms are extended straight down with the bar near your thighs. Don't lock your elbows. Return to the starting position.


Home variation: Triceps Kickback









Stand with your knees slightly bent and shoulder-width apart. Bend over so that your back is almost parallel to the ground. Bend your elbows to about 90-degree angles, raising them to just above the level of your back. This is the starting position. Extend your forearms backward, keeping your upper arms stationary. When they're fully extended, your arms should be parallel to the ground. Pause, then return to the starting position. 10 - 12 reps


Leg Extension









Sitting on a leg extension machine with your feet under the footpads, lean back slightly, and lift the pads with your feet until your legs are extended.


Home variation:









Squat Against the Wall. Stand with your back flat against a wall. Squat down so that your thighs are parallel to the ground. Hold that position for as long as you can. That consists of one set. Aim for 20 seconds to start, and work your way up to 45 seconds. 10 - 12 reps


Biceps Curl









Stand while holding a barbell in front of you, palms facing out, with your hands shoulder-width apart and your arms hanging in front of you. Curl the weight toward your shoulders, hold for a second, then return to the starting position.


Home variation: Same, only use a set of dumbbells instead. 10 reps


Leg Curl









Lie facedown on a leg curl machine, and hook your ankles under the padded bar. Keeping your stomach and pelvis against the bench, slowly raise your feet toward your butt, curling up the weight. Come up so that your feet nearly touch your butt, and slowly return to the starting position.


Home variation:









Lie down with your stomach on the floor. Put a light dumbbell between your feet (so that the top end of the dumbbell rests on the bottom of your feet). Squeeze your feet together, and curl them up toward your butt. 10 - 12 reps



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source: MensHealth.com

12 Moves For A Hot Upper Body

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Strengthen your back, biceps, and other upper body muscles in the in your at home gym, living room or bedroom. Bring out the free weights and get ready to build and tone your upper body.

WARM-UP: Make sure to do your WARM-UP it's a big part of your workout. GO HERE if you haven't done it yet.

Your Body Type, Your Workout Before starting. This will give you an idea of your rep range.

Write how many reps you did in each exercise for the time stated. Keeping track will help you see how much you have improved.

TOOLS: dumbbell, mat, ball, band 

STRENGTH TRAINING
Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Repeat this whole workout routine 3 times making it 3 sets of each exercise.

Lat pulldown

Stand with your feet hip-with apart. Grasp the center of a resistance band with both hands, about a foot apart, and extend your arms overhead. Bend your left arm, drawing your elbow down to the side; stop when you feel a stretch in the left side of your back Slowly extend your arm back overhead and repeat. When your set is through, repeat with your right arm.
Close Grip Pulldown to Front

Stand with your feet hip-with apart. Grasp the center of a resistance band with both hands, about a foot apart, and extend your arms overhead. Bend your left arm, keeping your elbows in close to your sides, initiate the contraction between your shoulder blades. Pause for a count of two in the peak position before slowly returning to the start. Repeat all reps on one arm and then switch to other side.

Lying Band Curl

Grab a band by each handle. Lie flat on your back with your legs straight and band looped around feet. With your arms extended and your elbows close to your body slightly bend your arms. This will be your starting position. While keeping your upper arms stationary and the elbows close to your body, curl the bar up slowly toward your chest as you breathe out and you squeeze the biceps.
After a second squeeze at the top of the movement, slowly return to the starting position.

One Arm Cross Body Curl

Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in. While keeping your palms facing in and without twisting your arm, curl the dumbbell of the right arm up towards your left shoulder as you exhale. Touch the top of the dumbbell to your shoulder and hold the contraction for a second. Slowly lower the dumbbell along the same path as you inhale and then repeat the same movement for the left arm. Continue alternating in this fashion until the recommended amount of repetitions is performed for each arm.

Band Upright Row

Stand with left foot forward and place a band under left foot. Place handle in each hand and leading with your elbows, pull the band upward until the handles reach your shoulders. Extend your arms back to the starting position to complete one rep. Repeat

 Overhand Curl

With your palms facing out use the biceps to curl the weight up until your biceps are fully contracted and the dumbbell is at shoulder height. Squeeze the biceps hard for a second at the contracted position. As you breathe in, slowly lower the dumbbell until your upper arms are extended and the biceps is fully stretched.

Barbell Shrug Behind the Back

Stand up straight with your feet at shoulder width as you hold a barbell with both hands behind your back using a pronated grip (palms facing back).  Your hands should be a little wider than shoulder width apart. This will be your starting position. Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second.

Tip: Refrain from trying to lift the barbell by using your biceps. The arms should remain stretched out at all times. Slowly return to the starting position as you breathe in.

Concentration Curls

Sit on a flat bench. Grab the dumbbell between feet. Place back of upper arm to inner thigh. Lean into leg to raise elbow slightly. Raise dumbbell to front of shoulder. Lower dumbbell until arm is fully extended. Repeat. Continue with opposite arm.

Inverted Row with feet on ball

Grab the bar with an overhand, shoulder-width grip. Hang with your arms completely straight and your hands positioned directly above your shoulders.Instead of placing your heels on the floor, position them on a Swiss ball. Because the ball is an unstable surface, your core has to work hard to keep your body rigid and balanced.

Seated Band Row

Sit on the ground with your feet out in front of you and arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while breathing in. Repeat

Caution: Avoid swinging your torso back and forth as you can cause lower back injury by doing so.

Seated Incline Dumbbell Curl

Set the bench at 30-45° Incline dumb-bell curl. Keep your back and head resting on the bench. Back Extension Lie on your stomach with your legs together. Arms behind your head. Lift your abdominal muscles away from the mat. Keep your abdominal muscles pulled in. Extend energy through your spine and out the top of your head to lift your upper body slightly off the mat. Anchor your pubic bone to the mat to protect your lower back. Your head is an extension of your spine. Your gaze will be down. Lengthen and lower your body to the floor. TOOLS: Other post you will enjoy: Strong & Sexy Abs LV1

Abs Diet Grocery List

If developing firm, defined abs tops your list of fitness goals, an optimal diet for you to follow should include nutrient-dense foods that can help burn body fat and build lean muscle.

Oatmeal

Oatmeal is an ideal breakfast choice for an abs diet. The soluble fiber in oatmeal and other whole grain products such as brown rice, whole grain breads and cereals can prevent abdominal fat buildup, reduce total body fat and waist circumference. A 2008 study published by "The American Journal of Clinical Nutrition" shows that obese adults on a diet with four to seven daily servings of whole grain foods lost twice as much abdominal fat as those who ate refined counterparts of the same foods.

Turkey or Chicken Breast

Lean proteins like turkey and chicken breast are among the best foods to include in an abs diet. Eating quality lean proteins can help facilitate fat loss by slowing down digestion and insulin production, thus making it easier for the body to break down and use stored fat for energy, explains Deborah Friedson Chud, author of "The Gourmet Prescription."

Eggs

Eggs are an excellent source of protein containing vitamin B12 needed by the body to metabolize fat. Researchers at Louisiana State University found that people who ate eggs for breakfast every day lost more weight than those who ate bagels. Fitness model Tosca Reno, author of "The Eat-Clean Diet" recommends eating at least three or four egg whites along with one yolk.

Wild Salmon

Wild salmon has fewer growth hormones and toxins than its farm-raised cousin, and it contains high levels of essential omega-3 fatty acids that can help suppress appetite, prevent fat deposition, increase energy expenditure and reduce the risk of coronary heart disease, according to the Mayo Clinic.

Nuts

Nuts, including almonds, pecans, peanuts and walnuts, are good sources of monounsaturated fat (MUFA), promoting fullness and helping increase the metabolic rate. Research conducted by David Katz, director of Yale's Prevention Research Center, shows that women who switched to a 1,600-calorie, high-MUFA diet shed a third of their belly fat within a month.

Low-Fat Milk

Calcium in milk and other dairy products such as yogurt and cheese can help boost weight loss by increasing fat breakdown in fat cells. Researchers at the University of Tennessee found overweight people consuming three servings a day of calcium-rich dairy lost more belly fat than those who followed a similar diet with less diary servings. For the abs diet, always pick low-fat or fat-free dairy over full-fat versions.

Green Vegetables

Vegetables like spinach and broccoli are high in soluble fiber, which acts as a cleanser for the digestive system. Vegetables also supply an abundance of cell-repairing antioxidants that provide vitamins and enzymes needed for energy metabolism that can help slim abs. Research published in "The"Journal of Nutrition" on Mar. 25, 2009 shows that people who ate higher amounts of antioxidants had smaller waists as well as less visceral and subcutaneous fat.

Berries

Raspberries, blueberries and strawberries are loaded with antioxidants and fiber. For every gram of fiber consumed approximately seven calories can be eliminated, according to research by Germany's University of Kiel, Department of Human Nutrition and Food Science published in "The Journal of Nutrition" in 1990.

Green Tea

Drinking at least three cups of green tea daily can help burn 80 more calories thanks to antioxidants that can induce breakdown of fat. A study published in "The Journal of Nutrition" on Dec. 11, 2008, found that green tea, along with exercise can especially enhance fat loss in the abdominal area.

Author Bari Auerbach

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Workout Plan Week 5 and 6

You have done an amazing job to get to this point. Now we are going to continue down this path of strength and power moves. This week is going to repeat some of the same workouts you have done before. Make sure you keep track of your reps, sets and weight so you can see progress.

This week isn't just about exercise but eating right too. Are you ready for this?? I know I am. I will post a grocery list that you can use to create healthy recipes. I am right now reading the Abs Diet and have enjoyed this book.

I will be using some of the tips I know and some from this book. So enjoy these two weeks and I'll see you at the finish line! Remember I want to see your progress so you can send me before and after pictures or even just an after picture is fine. Also post your results!

Day 1: The Punisher

Day 2: Total Ab Tonner

Day 3: Double Dog Dare

Day 4: Total Ab Tonner

Day 5: Pumped Up

Day 6: Rock Those Guns

Day 7: Off or Total Ab Tonner

Day 8: OFF

Day 9: Pumped Up

Day 10: Sleek N Sexy

Day 11: Total Ab Tonner

Workout Plan Week 3 and 4

Start your week 3 EXTREME workout plan.

Now that you made it through 2 weeks of BUTT kicking workouts it's time for ROUND 2. I'm so proud of you for getting to this point and can't wait to hear about your progress along the way.

Keep me posted on your progress!


Day 1: Extreme Slip N Slid

Day 2: The Punisher

Day 3: Total Ab Tonner

Day 4: Sleek n Sexy

Day 5: SIKE Challenge

Day 6: Off

Day 7: Total Ab Tonner

Day 8: Extreme Slip N Slid

Day 9: The Punisher

Day 10: Sleek n Sexy

Day 11: Off

Sleek n Sexy

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This workout can be done with free weights or bands. Reps for this is 8-10. Pick a weight that is heavy enough that you can hardly lift it by 8th - 10th rep. Also make sure to do 3 sets.


Warm-up:  Make sure to do your warm-up it's a big part of your workout.

TOOLS: Exercise band, free weights


HOW TO: You’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Repeat for 3 sets.

Lat Raise Combo

• Stand with feet shoulder-width apart.
• Place band under feet and hold in left hand.
• Hinge forward from hips 45 degrees, keeping back straight and right palm on right thigh.
• Raise band to shoulder height in front of you, palm facing floor, and hold for 2 counts.
• Bend elbow out to side and hold. Lower. Repeat all reps; switch sides and repeat.

Wall Curls

• Lie on your back with knees, feet flat on the floor.
• Hold dumbbells over your chest, with your palms facing each other.
• With a slight bend in your elbows, slowly lower your arms out to your side, but don't let your elbows touch the floor.
• Squeeze your chest to bring your arms back to start.
• Repeat

Windmill

• Holding handle of kettlebell in right hand, arms by sides, stand with feet slightly wider than shoulder-width apart.
• Bend right elbow by side to bring right hand in front of shoulder so that ball of kettlebell rests on front of forearm.
• Turn both feet 45 degrees to left and extend right arm overhead, with elbow locked; look up at right hand. Keeping eyes up, right arm extended toward ceiling and chest open, hinge to left and slightly forward, tracing left hand down left shin until it touches toes.
• Push into left heel as you slowly lift torso straight back up to standing position. Lower kettlebell to return to start.
•  Do all reps; switch sides and repeat

Bow and Arrow

• Stand with feet staggered wide, left foot in front, a heavy weight in each hand at sides.
• Bend knees and lean forward as you reach right hand toward left foot (as shown).
• Straighten legs, drawing right weight to waist.
• Do all reps. Switch sides; repeat.

Alternating Biceps Curl

• Hold the dumbbells with bent arms.
• Lift one as you twist, as if you were throwing an uppercut.
• Repeat with the other arm.
• Keep alternating for all reps

High Pull

• Stand with feet slightly wider than shoulder-width apart, toes turned out 45 degrees, with kettlebell on floor between legs, arms by sides.
• Squat keeping chest open and abs engaged, as you grip handle of kettlebell with right hand, palm in.
• Immediately push through heels to stand straight up as you drive right elbow up to pull kettlebell toward right shoulder; lower to floor.
• Return to start.
• Switch arms and repeat.

Hammer Curl

• Stand with your feet about hip-width apart, knees slightly bent and a dumbbell in each hand with a neutral grip, palms facing each other.
• Curl the dumbbells up toward your shoulders by bending your elbows until your forearms are perpendicular to the ground.
• Hold for a second, really squeezing your biceps, then return to the starting position and repeat.

Great job!! Alright don't forget the cool down. This is an important part of your workout.

TOOLS: