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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