Face it guys, we all want to show off our sexy six-pack. Our goals may vary (e.g. impressing the girls, getting into shape before a wedding or reunion, looking good at the beach, etc.), but with major studies linking waist circumference to long-term health, isn’t now the time to step it up to show off those fabulous abs?
With that in mind, we’d like to present a four-week program that can “reveal” you as never before. Keeping in mind that no program regardless of intensity or duration is foolproof, and that a healthy diet and nutrition plan is the cornerstone for proper living, consider the following schedule to get you moving and grooving.
These workouts are based on Angela Tousignant’s “4-Week Sexy Abs” report. A few years ago, Angela and husband Scott embarked on a fitness journey together to put some “spark” back into their relationship. Their “More Love, Less Fat – A Couples Guide to Transforming Your Body and Relationship” program continues to be offered through their website.
Workout #1: Start with three (3) supersets of the following four (4) exercise pairs:
– Heel slides; reverse crunches
– Lunge with Twist (medicine ball optional); Renegade Rows
– 2 Dumbbell Twist; Side Planks
– Exercise Ball Push-ups; One-Leg Bridge Push-ups
High-intensity Interval Training (HIIT) Cardio Session: 4 circuits for a total of 10 minutes:
Skipping: 30 seconds; Marching on spot: 20 seconds
Quick Steps: 30 seconds; Marching on spot: 20 seconds
Shuffle Steps: 30 seconds; Marching on spot 20: seconds
Workout #2: Start with three (3) supersets of the following four (4) exercise pairs:
– Horse stance; Ab Wheel Rollouts
– Stability Ball Shoulder/Abs combo; One-Leg Squat
– Jackknife sit-ups (exercise ball optional); Bent over Single Dumbbell row with Twist
– Triceps Extension; One-legged biceps curls (Bosu optional)
High-intensity Interval Training (HIIT) Cardio Session: 4 circuits for a total of 10 minutes:
Jumping on Spot: 30 seconds; Marching on spot: 20 seconds
Mountain Climbers: 30 seconds; Marching on spot: 20 seconds
Stairs: 30 seconds; Marching on spot 20: seconds
Workout #3: Start with three (3) supersets of the following four (4) exercise pairs:
– Plank on Exercise Ball; Leg Cycling
– Clock Lunges; Piston Rows
– Inverted sit-ups; Butt-Ups
– Step Ups; Exercise ball leg curls
High-intensity Interval Training (HIIT) Cardio Session: 4 circuits for a total of 10 minutes:
Jump Squats: 30 seconds; Marching on spot: 20 seconds
Seated Bench Knee-ups: 30 seconds; Marching on spot: 20 seconds
Burpees: 30 seconds; Marching on spot 20: seconds
Note: Keep thirty seconds rest between each superset, one minute rest between superset pairs.
Three workouts a week over a four-week period can make a difference! For those you can afford the time, consider adding a fourth weekly workout (one of the above). Keep your weekends active with a favorite sport or cardiovascular activity like cycling or swimming.
The workouts are biased towards fat loss, not massive muscle gain. Muscle-bound guys must shed excess fat that results from heavy resistance training and greater caloric intake. Still, for those who are still looking to build lean muscle mass, free weights can be introduced to many of the exercises.
The beauty of this 4-week workout plan is that each session can be completed in forty-five minutes or less. Still, form and technique are more important than rushing through exercises and risking injury. The equipment requirements are minimal, so you can do this in the comfort of your own home. Following the Tousignants’ “Body and Relationships” theme, why not get your partner to exercise with you for her own set of sexy abs!