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How To Gain Six Packs Quickly With These 11 Moves

I've developed a 12-move ab series that offers the aforementioned pop that uses both compound movements for a metabolic kick (which reduces body fat faster) and weighted exercises. We start with weights and then go over to body weight to make sure that your repetitions are still high in muscle fatigue.
How To Gain Six Packs Quickly With These 11 Moves
How To Gain Six Packs Quickly With These 11 Moves



All you need are dumbbells, your body and a timer. Let us begin.

Keep in mind that every cycle starts and ends with a metabolic conditioning exercise that also includes a down component to make sure that body fat really melts away.

directions:

Beginner: 30 seconds per exercise, 1-2 sets

Advanced: 45 seconds per exercise, 3-4 sets

Expert: 60 seconds each exercise, 4+ sets.

Depending on the exercise, perform each exercise for each time. Rest 1 minute between rounds. The round 1-4 ends with a sentence. 

Weighted Series, Round 1+2  

DB Mountain Climber to Squat Jump 
DB Squat to Rotational Chopper 
DB Cross Climb Push-Up to Renegade Row 
DB Suitcases to Toe Touch 
DB Single Arm Floor Press

OR 
DM Single Arm Floor Press Variation 
DB Mountain Climber to Squat Jump 

Bodyweight Series, Round 3+4. 

Hip Up to Squat Jump 
Pike Angle Tap 
Single Leg Jack Knife to Glute Bridge 
3D Abs 
Shutters to Single Leg Extensions 
Hip Up to Squat Jump 


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