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Modern Physique: Week 6, Day 39 - Abs and Cardio

How's that six-pack coming along? If it's not shaping up the way you think it should be, you need to start taking your ab training more seriously.

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You may be tired of these core trisets by now, but don't let familiarity breed laziness! Every single exercise should be done with precision and a strong mind-muscle connection. Perform every crunch, twist, and raise with a clear picture in your mind of your abdominals doing the work.

When you're done crushing your core, hop onto a piece cardio equipment for a 50 minute ride. If you get bored, switch machines every 10 minutes or so!

Day 39: Abs/Cardio

Medicine-ball rotational throw

3 sets of 10 reps per side
Medicine-ball rotational throw Medicine-ball rotational throw

Side plank

3 sets of 30 sec. per side
Side plank Side plank
Flat bench lying leg raise Flat bench lying leg raise


Weighted plank

3 sets of 1 min. holds
Weighted plank Weighted plank

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 (shown with bands)

3 sets of 15 reps
Decline sit-up Decline sit-up

Seated barbell twist

3 sets of 10 reps per side
Seated barbell twist Seated barbell twist
Barbell ab roll-out (knees) Barbell ab roll-out (knees)

Elliptical Elliptical
Treadmill Treadmill
Bike Bike

Rower (HR 145-165)

50 minutes, switch equipment every 10 minutes if you want
Rower Rower

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