How To Get Six Pack Abs | Summer 6 Pack Abs Plan

Let’s face it, we all want to be 100% ready when summer rolls around, so we can hit the beach or pool, rip off our shirts, and be proud with every head that turns in our direction when we reveal our abs. But for most of us, this is all a dream.

Now that it’s already late May many of us are starting to panic, scramble and rev up the cardio, hoping to pull off a “beach ready abs” miracle.

So millions head to the gym and grind out mind numbing after mind numbing hour of cardio on the stepper, the rower, the treadmill, or any other piece of cardio equipment that looks fancy and sophisticated hoping on a prayer…

Each day, armed with a fresh iPod playlist, your typical “Six Pack Joe” does his usual hour of cardio, stays in the 65% to 85% max heart rate “fat burning zone”, and applauds himself for his dedication and effort.

Boy is he working hard! Isn’t hamster cardio fun!

Unfortunately for him, guys like me hit up the gym, walk right by the cardio equipment…bang out a quick 30 to 45 minute workout…and then throw up the deuce to him on the way out. (Yes, of course I will flash a friendly grin at Six Pack Joe while he’s still grinding it out on his favorite cardio machine wanting to kill himself.) ;)

In case you were wondering if I look the way I do because of genetics, or if Six Pack Joe was just cursed from birth, let me just reassure you that neither one is the case. The rules of fat loss have changed my friend. If you are still playing by the old rules, chances are you aren’t sporting a six pack yet!

Don’t get me wrong here, long duration, steady state cardio CAN help you drop unwanted pounds, but there is a much more EFFICIENT way to attack your belly fat.

And NO I don’t mean by doing crunches…

The method I like to use best is via resistance training circuits and the reason is simple. Of course resistance training allows you to increase your metabolic rate, but here’s the kicker: Research has proven that not only do you elevate your metabolic rate when doing resistance training, but you can burn fat for up to 16 hours AFTER your workout!

If you’re like me, you want to make the best use of your time in the gym, so you really want to try and structure your workout so that you can combine muscle building and fat burning principles together to get great results FAST.

Today I’m going to change the game for you. Today “Six Pack Joe” or “Jane” dies, and a new LEANER person will be re-born.

Here’s what we will be doing in your new “summer six pack abs plan”:

1) We will be using intense resistance training. Resistance training (weight training, bodyweight exercises, plyometrics) causes your body to burn MORE belly fat AND additional calories while you are at home chilling on the couch.

2) We will be using total body workouts. Again, I’m preaching workout efficiency here and with that being said, there is no point in training one body part per day like you’re getting ready for a Mr. Olympia contest. Unless you are on heavy doses of steroids (which you better not be) that is a surefire way to fail. We will be using three total body workouts per week using a wide spectrum of training methods.

3) We will be skipping the slow, boring, hamster cardio and using interval training. If you want to ever rock a cover model’s body you DEFINITELY need to start doing interval training. Not only will it take much less time, but research has proven it to be much more effective than normal cardio for burning belly fat.

Here are the workouts:

MONDAY’S WORKOUT

  • Perform the following circuit 3 times in a row and rest for: 60 seconds between circuits. As you begin to develop more strength and endurance, you can shorten the rest period to: 45 seconds and complete the circuit 4 times.
  • Maintain a good tempo for the entire set and try to do as many quality reps as you can without cheating.
  • At the end of your rest period you will begin your next set right away.
Order Exercise Sets Reps Rest
A Power Cleans 1 8-10 None
B Bodyweight Prisoner Squat 1 25 None
C Renegade Dumbbell Row 1 10-12 None
D Dumbbell Step-Ups 1 10-12 None
E Tricep Pressdown 1 10-12 None
F Standing Barbell Curl 1 10-12 None
G Incline Dumbbell Bench Press 1 8-10 None
H Stiff Legged Deadlift 1 8-10 None
I Seated Dumbbell Shoulder Press 1 10-12 None
J Burpees 1 25 None

WEDNESDAY’S WORKOUT

  • Perform the following circuit 3 times in a row and rest for: 60 seconds between circuits. As you begin to develop more strength and endurance, you can shorten the rest period to: 45 seconds and complete the circuit 4 times. In this circuit you will perform each exercise for 30 seconds with 10 seconds of rest in between sets.
  • For all timed exercises, maintain a good tempo for the duration of the set and try to do as many quality reps as you can within that time frame.
  • Use a stop watch that has a beeping timer to make sure you stay on track for the rest periods.
  • At the end of your rest period you will begin your next set right away.
Order Exercise Sets Reps Rest
A Barbell Front Squat 1 :30 :10
B Pullups 1 :30 :10
C 360° Burpees with Bosu Ball 1 :30 :10
D Standing Calf Raise 1 :30 :10
E Mountain Climbers 1 :30 :10
F Hamstring Leg Curl 1 :30 :10
G Kettlebell Swings 1 :30 :10
H Hammer Curl 1 :30 :10
F Skull Crushers (triceps) 1 :30 :10
G Dumbbell Lat Raises 1 :30 :10


FRIDAY’S WORKOUT

  • Perform the following circuit 3 times in a row and rest for: 60 seconds between circuits. As you begin to develop more strength and endurance, you can shorten the rest period to: 45 seconds and complete the circuit 4 times. In this circuit you will perform the listed exercises with no rest in between sets.
  • For all timed exercises, maintain a good tempo for the duration of the set and try to do as many quality reps as you can within that time frame.
  • Use a stop watch that has a beeping timer to make sure you stay on track for the rest periods.
  • At the end of your rest period you will begin your next set right away.

Order Exercise Sets Reps Rest
A Split Jumps 1 :30 None
B Hindu Pushups 1 15 None
C Back Hypers 1 15 None
D Barbell Overhead Walking Lunge 1 :30 None
E Plate Pushes 1 :30 None
F Cable Crossovers 1 15 None
G Power Shrugs 1 10 None
H Alternating Dumbbell Shoulder Press 1 10/side None
I Barbell Jump Squats 1 15 None
J Chin Ups 1 10 None

==================================================
On Tuesday and Thursday you will do your abs and interval cardio.
==================================================

TUESDAY’S AB WORKOUT

Order Exercise Sets Reps Rest
A1:A2 Super-Set 

1. Hanging Knee Raises

2. Weighted Cable Rope Crunches

2

2

12

20

-

:75

B1:B2:B3 Tri-Set 

1. Gorilla Chin Crunch

2. Reverse Crunches

3. Stability Ball Jackknife

1

1

1

10

15

15

-

-

-


THURSDAY’S AB WORKOUT

Order Exercise Sets Reps Rest
A1:A2 Super-Set 

1. Hanging Knee Raises

2. Windshield Wipers

2

2

12

20

-

:75

B1:B2:B3 Tri-Set 

1. Stability Ball Rollout

2. Lying Leg Thrust

3. Plank

1

1

1

15

15

:60

-

-

-


TUEDAY & THURSDAY’S INTERVAL CARDIO WORKOUT

Cardio Guidelines

  • This can be a stationary bike or track workout.
  • The intensity level is as follows: 1 being your least amount of effort and 10 being your maximum effort.
  • Warm up for 5 minutes before beginning the workout.
  • Finish the workout with 5 minutes of a low intensity cool down and stretch. The cool down can be a light walk or slow pedaling on the stationary bike.
Sequence Intensity MinuteBreakdown
Warm Up 3 out of 10 1-5
Moderate 5 out of 10 6
Hard 7 out of 10 7
Easy 3 out of 10 8
Moderate 5 out of 10 9
Hard 7 out of 10 10
Easy 3 out of 10 11
Moderate 5 out of 10 12
Hard 7 out of 10 13
Easy 3 out of 10 14
Moderate 5 out of 10 15
Hard 7 out of 10 16
Cool Down 3 out of 10 17-21

Well there you have it, your quick six pack abs success plan for summer. If you put this plan into action you should see some serious results by the 4th of July, just in time for the barbecue.

Plus you’ll be getting awesome results while spending only 30-45 minutes in the gym each session.

Here’s the thing, if you’ve been training for a while and can’t see your abs yet, you’ve got to change what you’re doing.

That’s why I created my six pack abs program (shown below), to help regular guys and gals reach their potential. Not only will I cut through all of the BS for you but you’ll get a ton of workouts (plus delicious meal plans) similar to the ones shown here today that will give you practically an endless combination of workouts to use. In fact, the system is so easy to use and modify that you can practically guarantee that you’ll never get bored and that your results will just keep getting better and better.

Summer is almost here, will you be ready?

Jamin Thompson

Creator – The 6 Pack Secret

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Jamin Thompson
Jamin Thompson has been called "the most handsome fitness model in the world" and "a brilliant actor & writer", both by his mom. He's a former Clemson & UMiami athlete and World Ranked tennis player who writes to help others dominate in the gym, on the field, and in life using his real world, in the trenches experience. His book, The 6 Pack Secret, has been sold in over 50 countries and has helped thousands of folks from all walks of life get cut and jacked the healthy way.
Jamin Thompson

@jaminthompson

Athlete. Actor. Fitness model. The U + Clemson. Econ/MBA. Baltimore born. Wolf raised. IG: @JaminThompson. For business inquiries: info@JaminThompson.com
Jamin Thompson's Hardcore Leg Workout http://t.co/3gVDHYoQmr - 1 hour ago
Jamin Thompson
Jamin Thompson
Come see my world. Follow me on Instagram at @JaminThompson

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4 Responses to How To Get Six Pack Abs | Summer 6 Pack Abs Plan

  1. Belinda Benn May 25, 2010 at 5:28 pm #

    Thats an insane workout plan J – I am gonna try it!

  2. JazyLadi May 26, 2010 at 8:38 pm #

    Wow! Thanks J! I’m definitely going to try this one out, complete with Before & After pictures too! (Did I really just say that?) *facepalm*

  3. Amanda Simpson October 3, 2013 at 11:59 pm #

    It definitely is easy to read than following these guides and step. Well, hope I can fulfill this.

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