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