Sunday, 26 January 2014

Free Beach Body Full Gym Abs workout Part 1

We all want those abs we see on the cover of fitness magazines and celebrities.

However, most of us are under the delusion that a couple of sit ups, crammed into the end of the session will work magic. Sorry to be the bearer of bad news but you are wasting your time. If you want a beach body, you will need to put in some hard work and time.

So You can carry on reading or click the video above and watch me doing the Full abs workout below! 

Obviously, nutrition is key to lowering your body fat. (Click here to see my diet plan post for men and click here for women)

However,  low body fat doesn't mean you will instantly have the body to run slow motion down a beach in L.A. You need to put in some abs training/cardio so your core is solid and your abs are ripped!

Here is an intense workout plan for men and women looking to train their abs hard!

I have put the workout on to a picture so you can save it to your phone. 

Done this? Well check out part 2!!!!! Click Here 

Here is the workout:

Knee Raises: 3x30

Superset Cable crunches & Sit ups: 5x20/20

Cable crunches: 3x12

Russian Twists: 3x30 (use a 5,10 or 20kg plate depending on fitness level)

Side Dumbbell bends: 4x12/12/12/12

Leg raises: 4x25

Cardio: 1km run, 1km row, 1km bike

Please watch my youtube videos if you are unsure how to perform the exercises properly. 

Here are a number of other abs workouts you can replace some of these exercises with, to mix up your session

Abs Workout Circuits

Single arm cable crunch

Cable crunch intense superset

Example video:
1. How to perform a crunch and Double crunch

2. How to perform cable crunches correctly

Remember, the key to visible abs is good nutrition and training hard. Defaulting on either of the two will lead you to not achieving the results you were hoping for.

Good luck and comment below how you get on with this workout...

I always say the Three Cs of life are choice, chance and change; YOU have to make the choice to take the chance, if you want anything to change.

Antoine Allen


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