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The One-Month Six-Pack Program!

Sculpt your perfect six-pack in just four weeks with this precise blend of dynamic core-strength work, punishing ab circuits, and fat-melting cardio!

Main | Craig Capurso's Ultimate Abs Workout | The One Month Six-Pack Program | 5 Kick-Ass Supplements For A Summer Six-Pack | How Six-Pack Nutrition Is A Different Beast
Than Fitness Nutrition

Summer is in full swing and defined abs are the must-have accessory. If you got a late start this year, or you just need to shed a few pounds before baring a beach-ready body, you're in luck. Our four-week program, designed by Bodybuilding.com science editor emeritus Krissy Kendall, will get you sleek and ripped in no time with a unique combination of comprehensive core work, ab-targeting supersets, and both fat-blasting HIIT cardio and lower intensity steady-state cardio.

This program alternates four different ab- and core-specific workouts with equally varied cardio to keep you motivated and on track. This four-week program has everything you need to reveal your summer six-pack and is a fun addition to your normal routine or a complete stand-alone summer fitness plan.

The One Month 6-Pack Program

Here's how it's scheduled out:

  Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Week 1 Core 1 Cardio 1 Abs 1 Rest Core 2 Cardio 2 Rest
Week 2 Abs 2 Core 1 Cardio 1 Rest Abs 1 Core 2 Rest
Week 3 Cardio 2 Abs 3 Core 3 Rest Cardio 1 Abs 4 Rest
Week 4 Core 4 Cardio 3 Abs 3 Rest Core 3 Cardio 1 Rest

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Great Tasting Protein with Minimal Fat and Carbs and Added Digestive Enzymes

Core Strength Workouts

Core Strength 1
1

Pull-up

3 sets of 10-15 reps, assisted if necessary
Pullups Pullups

2

Hanging Leg-Raise

3 sets of 15 reps
Hanging Leg Raise Hanging Leg Raise

3

Exercise Ball Pull-In

3 sets of 15 reps
Exercise Ball Pull-In Exercise Ball Pull-In

4

Weighted Russian Twist

3 sets of 15 reps per side
Russian Twist Russian Twist

5

Cable Crunch

3 sets of 15 reps
Cable Crunch Cable Crunch

6

Back Extension

3 sets of 15 reps
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)

7

Plank

3 sets of 1-min. holds
Plank Plank


The One Month 6-Pack Program
Core Strength 2
1

Ab Roller

3 sets of 8-10 reps
Ab Roller Ab Roller

2

Inverted Row

3 sets of 10-12 reps
Inverted Row Inverted Row

3

Straight-Legged Hip Raise

3 sets of 15 reps
Straight-Legged Hip Raise Straight-Legged Hip Raise

4

Landmine 180

3 sets of 10 reps per side
Landmine 180 Landmine 180

5

Otis-Up

3 sets of 15 reps
Otis-Up Otis-Up

6

Mountain Climber

3 sets of 15 reps per side
Mountain Climbers Mountain Climbers

7

Shoulder Tap

3 sets of 15 reps per side
Shoulder Tap Shoulder Tap

Core Strength 3
Triset: 3 sets
1
Medicine Ball Rotational Throw Medicine Ball Rotational Throw

Plank

60 sec.
Plank Plank
Decline Reverse Crunch Decline Reverse Crunch

Triset: 3 sets
2

Glute Bridge

15 reps, adding weight to hips if too easy
Butt Lift (Bridge) Butt Lift (Bridge)

Otis-Up

15 reps
Otis-Up Otis-Up

Mountain Climber

15 reps per leg
Mountain Climbers Mountain Climbers

Triset: 3 sets
3
Waiter's carry Waiter's carry

Russian Twist

20 reps per side
Russian Twist Russian Twist
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)


The One Month 6-Pack Program
Core Strength 4
Triset: 3 sets
1
Barbell Ab Rollout Barbell Ab Rollout

Landmine 180

10 reps per side
Landmine 180 Landmine 180
Seated Back Extension Seated Back Extension

Triset: 3 sets
2

Inverted Row

10 reps
Inverted Row Inverted Row
Decline Crunch Decline Crunch
Seated Leg Tucks Seated Leg Tucks

Triset: 3 sets
3
Cable Crunch Cable Crunch

Standing Cable Wood Chop

10 reps per side
Standing Cable Wood Chop Standing Cable Wood Chop

Shoulder Tap

15 reps per side
Shoulder Tap Shoulder Tap


Ab Definition Workouts

Abs Definition 1
Superset: 3 sets
1
Knee/Hip Raise On Parallel Bars Knee/Hip Raise On Parallel Bars

Dumbbell Side Bend

15 reps per side
Dumbbell Side Bend Dumbbell Side Bend

Superset: 3 sets
2
Weighted Suitcase Crunch Weighted Suitcase Crunch
Reverse Crunch Reverse Crunch

Superset: 3 sets
3
Exercise Ball Crunch Exercise Ball Crunch
Kneeling Cable Crunch With Alternating Oblique Twists Kneeling Cable Crunch With Alternating Oblique Twists

Superset: 3 sets
4
Kettlebell Figure 8 Kettlebell Figure 8

Pallof Press

6-8 reps per side
Pallof Press Pallof Press


The One Month 6-Pack Program
Ab Definition 2
Superset: 3 sets
1
Medicine Ball Rotational Throw Medicine Ball Rotational Throw

Side Bridge

30-sec. hold per side
Side Bridge Side Bridge

Superset: 3 sets
2
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)
Jackknife Sit-Up Jackknife Sit-Up

Superset: 3 sets
3

Ab-Crunch Machine

15 reps (or exercise-ball ab crunch if no machine)
Ab Crunch Machine Ab Crunch Machine

Toe Touch

15 reps
Toe Touchers Toe Touchers

Superset: 3 sets
4
Decline Reverse Crunch Decline Reverse Crunch

Superman

30-sec. hold
Superman Superman


The One Month 6-Pack Program
Ab Definition 3
Warm-up
1

Jogging-Treadmill (or stationary bike)

5 min. easy pace
Jogging-Treadmill Jogging-Treadmill

Circuit: 2 rounds
2
Straight-Legged Hip Raise Straight-Legged Hip Raise

Toe Touch

20 sec.
Toe Touchers Toe Touchers
Air Bike Air Bike
Jackknife Sit-Up Jackknife Sit-Up
Straight-Legged Hip Raise Straight-Legged Hip Raise

Toe Touch

20 sec.
Toe Touchers Toe Touchers
Air Bike Air Bike
Jackknife Sit-Up Jackknife Sit-Up

Circuit: 2 rounds
3

High Knee

20 sec.
Walking High Knees Walking High Knees

Push-up

20 sec.
Pushups Pushups
Mountain Climbers Mountain Climbers

Burpee

20 sec.
Burpee Burpee

High Knee

20 sec.
Walking High Knees Walking High Knees

Push-up

20 sec.
Pushups Pushups
Mountain Climbers Mountain Climbers

Burpee

20 sec.
Burpee Burpee

Circuit: 2 rounds
4
Tuck Crunch Tuck Crunch
Russian Twist Russian Twist
Scissor Kick Scissor Kick
Lower Back Curl Lower Back Curl
Tuck Crunch Tuck Crunch
Russian Twist Russian Twist
Scissor Kick Scissor Kick
Lower Back Curl Lower Back Curl

Ab Definition 4
Triset: 3 sets
1
Hanging Leg Raise Hanging Leg Raise
Exercise Ball Crunch Exercise Ball Crunch

Dumbbell Side Bend

15 reps per side
Dumbbell Side Bend Dumbbell Side Bend

Triset: 3 sets
2
Hanging Oblique Knee Raise Hanging Oblique Knee Raise
Exercise Ball Pull-In Exercise Ball Pull-In

Oblique Crunch

15 reps per side, performed on the floor
Oblique Crunches Oblique Crunches

Triset: 3 sets
3
Reverse Crunch Reverse Crunch

Plank

30 sec.
Plank Plank

Alternating Heel Touch

20 reps per side
Alternate Heel Touchers Alternate Heel Touchers


The One Month 6-Pack Program

Cardio Workouts

Cardio 1
1

Steady-state cardio (treadmill or stair-stepper)

30 minutes
Jogging-Treadmill Jogging-Treadmill

Cardio 2
Warm-up
1

Treadmill (or stair-stepper)

5 min. at 3.5 mph or moderate walking pace

Jogging-Treadmill Jogging-Treadmill

8 rounds, incline at 2%
2

Treadmill (or stair-stepper)

Sprinting: 30 sec.
Walking: 1 min

Jogging-Treadmill Jogging-Treadmill

Cool-down
3

Treadmill (or stair-stepper)

5 min., easy walking

Jogging-Treadmill Jogging-Treadmill

Cardio 3
Warm-up
1

Treadmill (or stair-stepper)

5 min. at 3.5 mph or moderate walking pace

Jogging-Treadmill Jogging-Treadmill

10 rounds, incline at 2%
2

Treadmill (or stair-stepper)

Sprinting: 30 sec.
Walking: 1 min

Jogging-Treadmill Jogging-Treadmill

Cool-down
3

Treadmill (or stair-stepper)

5 min., easy walking

Jogging-Treadmill Jogging-Treadmill


Main | Craig Capurso's Ultimate Abs Workout | The One Month Six-Pack Program | 5 Kick-Ass Supplements For A Summer Six-Pack | How Six-Pack Nutrition Is A Different Beast
Than Fitness Nutrition