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30 Days To Six-Pack Abs

Get a ripped beach body!

30 Days To Six-Pack Abs

Mark your calendar. Getting a ripped, beach-ready body is only one month away when you follow this training program.

This training program is akin to what a bodybuilder would do in the last few weeks before a contest. It covers the entire body but gives special priority to your abs—you'll work them first in every session.

Running through surf
When participating in cardio make sure you hit your target heart rate.

Most of the exercises won't be new to you, but take note of how they're performed. You'll use a variety of intensity-boosting techniques, such as holding a peak contraction and performing a slow negative (lowering) portion of a rep, to bring out the most muscularity. Pay attention to asterisks (*) in the workout chart, which denote technique changes.

Follow a clean diet along the way to preserve all your muscle—and possibly gain a bit—as you reduce calories and peel away body fat. Soon you'll have a body worth unwrapping on Valentine's Day.

Train six days per week. Perform cardio in the morning for five consecutive days and lift most afternoons or evenings. Rest completely one day per week.

For the cardio component, perform 30 minutes of steady-state cardio. For the best results, do it first thing in the morning before breakfast.

Choose any type of exercise you like, such as walking, cycling on a stationary bike, or using a stair climber, but keep the intensity at your target heart rate, which you calculate like this:

(220 - (your age)) x 0.7 = THR (Target Heart Rate)

If your schedule prevents you from lifting in the afternoon or evening, move your session to the morning and perform cardio later. Try to keep the two sessions several hours apart.

Days 1/8/15/22/29
A.M.—Cardio
P.M.—Abs, Chest, Shoulders, Triceps
*Flex hard at the top of each rep for 1 second.
**Attach a D-handle to the low pulley of a cable station and hold it with your far hand. Make sure there is tension on the cable at the bottom. Raise your arm 90 degrees.
Incline Dumbbell Press

Incline Dumbbell Press

Days 2/9/16/23/30
A.M.—Cardio
P.M.—Rest
Days 3/10/17/24
A.M.—Cardio
P.M.—Abs, Back, Traps
*Hold the top of the rep for 3 seconds.
**Hold a moderately heavy dumbbell at your chest.
Walking Dumbbell Lunge

Walking Dumbbell Lunge

Days 4/11/18/25
A.M.—Cardio
P.M.—Rest
Days 5/12/19/26
A.M.—Cardio
P.M.—Abs, Arms
*Flex your triceps hard in the contracted position.
**Take 3 seconds to lower the bar on each rep.
Days 6/13/20/27
A.M. or P.M.—Abs, Legs
*Hold the contraction for 2 seconds at the end of each rep.
**Flex your legs at the top of each rep.
***Go as low as possible, but come up only 3/4 of the way on every rep. Place your feet inside shoulder width.
Days 7/14/21/28
Rest



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TonedJordan

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TonedJordan

You might get more comments if you correct the front page link...it currently goes to a totally different page

Jan 19, 2013 4:56am | report
 
Lazaroz

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Lazaroz

Hi,
"Mark your calendar. A ripped, beach-ready body is only one month away when you follow this training and diet program."

Can't seem to find the promised diet program...this article got only the exercises.

Thanks

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Jan 19, 2013 3:01pm | report
 
Zorro1020

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Zorro1020

Basically, just eat your favorite food unless you want to compete for Mr. Universe, but divide your 3 big meals into 5 smaller meals, eat some veggies, nuts before the main meat course so you are kind of half full and don't have to devour the meat portion. I like to add boiled beans in my salad before main course.

Jun 10, 2013 12:46pm | report
zabetak

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zabetak

Nice training schedule but the diet program is missing!!!

Jan 19, 2013 4:50pm | report
 
  • Body Stats
  • ht: 5'10"
  • wt: 164.24 lbs
  • bf: 13.1%
cornejomiguel

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cornejomiguel

Agree.. you can do the best workout in the world, but if you eat crap you will still look like crap

Feb 14, 2013 9:39am | report
Zorro1020

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Zorro1020

Lots of sex will burn lots of fat. The Southern Europeans eat lots of fat, red ham, salami, fries, fried fat cubes and they are skinny because of their excessive consumption of vine and sex.

Jun 10, 2013 12:49pm | report
FilmTech5

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FilmTech5

I'm going to have to do this program. Thanks.

Jan 19, 2013 7:27pm | report
 
JB12182

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JB12182

Pretty sure all you need to do to get visible abs is drop body fat. Once again another article that over analyzes everything.

Jan 19, 2013 7:43pm | report
 
JFort93

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JFort93

The type of cardio they recommend is used specifically to burn body fat.

Jan 20, 2013 9:22am | report
HBDYWI

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HBDYWI

agreed. abs are all diet. this workout will definitely strengthen your abs but as far as having a six pack goes getting lean is a must.

Jan 20, 2013 10:38am | report
plmcute8402

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plmcute8402

You have to work your abs just like any other muscle group to get them to grow otherwise, diet alone will get you a flat stomach sure, but nothing much to show, like sexy deep cuts

Jan 21, 2013 9:17am | report
nick0322

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nick0322

exactly, you can do all the ab workout you want, but as long as you have stomach fat they wont show..

strong bro science here.. again

Jan 21, 2013 7:51pm | report
Cupcakerock

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Cupcakerock

Awesome! Getting starting this program soon! I am excited.

Jan 19, 2013 11:02pm | report
 
Zorro1020

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Zorro1020

I lost two sizes of my stomach fat in three months by just drinking fresh grapefruit juice every night before bedtime with just little to average exercise method of my choice.

Jun 10, 2013 12:53pm | report
JFort93

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JFort93

I use this type of cardio 2-3 times per week to burn fat. Definitely recommend it.

Jan 20, 2013 9:23am | report
 
heyjude94

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heyjude94

what do you do for cardio?

Jan 22, 2013 6:37pm | report
patrickgray123

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patrickgray123

You would get a lot more comments if someone would stop deleting them all!

Jan 20, 2013 10:48am | report
 
vanryt

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vanryt

I can never really agree withan article that condones bench dips, i still believe those are by far one of the worst excersices for the health of your shoulders

Jan 20, 2013 10:55am | report
 
eggsmilkchicken

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eggsmilkchicken

between the dips and the seated chest press you should start tearing ur rotator cuff nicely

Jan 27, 2013 7:49pm | report
eggsmilkchicken

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eggsmilkchicken

between the dips and the seated chest press you should start tearing ur rotator cuff nicely

Jan 27, 2013 7:49pm | report
grossermanitu

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grossermanitu

Nice. A dozens comments are deleted.
Sorry that was the last time that I comment to help somebody :-(

Jan 21, 2013 4:27am | report
 
xMiiDNIGHT

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xMiiDNIGHT

Is the diet portion invisible?

Jan 21, 2013 8:57am | report
 
Huxable

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Huxable

I don't see how training abs each day will give you visible abs. I thought that all came from body fat percentage?

Jan 21, 2013 11:36am | report
 
shedhed

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shedhed

anyone notice that in the very top pic that his tattoo is on his left side and in the pic where he's running on the beach it's on his right side, then during the lunges it's back to the let side???

Jan 21, 2013 12:33pm | report
 
Rawnsheid

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Rawnsheid

yup i just noticed that myself... something doesnt seem right there...

Jan 22, 2013 11:34pm | report
Showing 1 - 25 of 55 Comments

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