Modern Physique: Week 1, Day 4 - Abs and Cardio

This ab-and-cardio workout will help you shed excess fat and build up your abdominal wall. Two very necessary aspects of an awesome-looking six-pack!

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The first triset of today's workout is built on some of my favorite core exercises. They may not seem difficult at first, but if you concentrate on doing the movements correctly, you're going to feel it!

Run through each of these exercises at a rapid pace, but don't move so quickly you sacrifice form. Use your mind-muscle connection to focus on your core contracting. Once you finish one triset, take a quick rest, and then go for another round.

Once you're done with all the trisets, don't forget your cardio!

Day 4: Abs and cardio
Medicine Ball Rotational Throw Medicine Ball Rotational Throw

Side Plank

3 sets of 30 sec.
Side Bridge Side Bridge
Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise


Reverse Crunch

3 sets of 15 reps
Reverse Crunch Reverse Crunch

Russian Twist

3 sets of 20 reps per side
Russian Twist Russian Twist

Hanging Pike

3 sets of 10 reps
Hanging Pike Hanging Pike


Decline Sit-up

3 sets of 15 reps
Decline Crunch Decline Crunch

Landmine 180s

3 sets of 10 reps per side
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Barbell Ab Roll-out (knees)

3 sets of 10 reps
Barbell Ab Rollout Barbell Ab Rollout
Note: Move through each triset at a rapid pace with good form. Keep your heart rate elevated.


Elliptical, treadmill, bike, rower

30 min. (HR 145-165); switch every 10 minutes if you want
Elliptical Trainer Elliptical Trainer

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