SIX PACK ABS - MARY STYLE

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

MDeGreve on May 05, 2012

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Workout Category:

Toning

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

Thighs, Back, Chest, Abs, Triceps

Workout Length:

7 days

Workout Days:

Sunday, Tuesday, Thursday, Saturday

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Workout Routine Sample

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Leg Curl on Swiss Ball	-	25	30
Back
Supine Hip Extension on Swiss Ball	-	25	30
Thighs
Dumbbell Lunges	20 lbs.	15	30
	20 lbs.	15	30
Back
One-Arm Dumbbell Bent-Over Rows	10 lbs.	15	30
	10 lbs.	15	30
Thighs
Dumbbell Squat, Overhead Press, and Calf Raise	20 lbs.	12	30
	20 lbs.	12	30
Back
Standing Cable Pulldowns	-	-	30
	-	-	30
Chest
Dumbbell Bench Press	10 lbs.	8	30
	10 lbs.	8	30
Thighs
Dumbbell Step Ups	10 lbs.	8	30
	10 lbs.	8	30
Back
Dumbbell Two-Hand Swing	20 lbs.	10	30
	20 lbs.	10	30
Abs
Mountain Climbers	-	15	30
	-	15	30
Back
Medicine Ball Chop	10 lbs.	15	30
	10 lbs.	15	30
Abs
Floor Lying Leg Thrusts	-	25	30
Reverse Crunches	-	25	30
Bicycle Crunches	-	40	30
Ball Crunches	-	25	30
Side Crunches	-	30	30
Stability Ball Alternating Side Planks	-	-	30
Bridge (Plank)	-	-	30
Kneeling Vacuum	-	-	30
Triceps
One-Arm Dumbbell Kickbacks	-	-	60
One-Dumbbell Triceps Extensions	-	-	60
Prone Triceps Extensions on Swiss Ball	-	-	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Jumpstart 10-10-10 Circuit	0 miles	0	-

Day 6

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	-	30

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