six
pack
1. Overhead bench
squats
Why? “This exercise has a high metabolic output as
multiple joints are used. It fires the midsection through stabilising the
weight above the head while simultaneously lengthening the midsection.”
How? With a suitably weighted bar held above your
head, position yourself in front of a bench. Keeping the bar in line with the
midline of the body sit back onto the bench, keeping your chest high and head
up. The bar will want to move forward – as you sit back onto the bench try to
move it further back. Stand and repeat.
Sets 3-4
Reps 20-30
Rest 30 seconds
Crank it up
for weeks three and four Increase sets to 5-6, decrease rest to 0-15
seconds and make the bench an inch lower.
2. Prone knee
to opposite elbow
Why? “This statically stabilises the midsection
much like the
plank but adds the
element of internal hip rotation to work your obliques and mobilise your hip
flexors.”
How? In a push-up position, rotate your right knee
underneath your body to try and touch the opposite elbow. Keep your hips down
and foot off the floor throughout. Repeat with your other leg. That’s one rep
Sets 3-4
Reps 10-15
Rest 30 seconds
Crank it up
for weeks three and four Increase sets to 5-6, decrease rest to 0-15
seconds and perform an additional push-up every fifth rep.
3. Prone knee
to outside same elbow
Why? See above.
How? In a push-up position, lift your right knee
up towards your right elbow – trying to land it on the top of the elbow. Keep
your hips down and foot off the floor throughout. Repeat with your other leg.
That’s one rep.
Sets 3-4
Reps 10-15
Rest 30 seconds
Crank it up
for weeks three and four Increase sets to 5-6, decrease rest to 0-15
seconds and perform an additional push-up every fifth rep.
4. Push-ups
Why? “These continue the static work on your
midsection while working the pecs, deltoids and triceps, too.
How? Do as many standard push-ups as you can. If
you’re seriously flagging, drop your knees to squeeze out some box push-ups for
a set of 15.
Sets 3-4
Reps 15
Rest 30 seconds
Crank it up
for weeks three and four More full push-ups. Less box push-ups.
5. Swiss ball
hamstring curls
Why? “These fire the posterior chain and make the
hamstrings and glutes work hard.”
How? Lie on your back with a Swiss ball positioned
underneath the heels of your straight legs. Keep
your hips up
off the floor, stabilise with your glutes and curl your heels to your bum.
Return and repeat.
Sets 3-4
Reps 10-15
Rest 30 seconds
Crank it up
for weeks three and four Increase sets to 5-6, decrease rest to 0-15
seconds and return the ball to its starting position using only one leg.
6. Split
lunge/Overhead press
Why? “Again, your midsection is fired through
stabilising the weight above your head and the use of multiple joints means a
high metabolic output.
How? Hold a dumb-bell on each shoulder and set up
a lunge position. Move your back knee to the floor in a forward lunge and as
you reach the end of the movement press both dumb-bells above your head.
Sets 3-4
Reps 10-15 seconds
Rest 30 seconds
Crank it up
for weeks three and four Press the dumb-bells above your head before you begin the exercise. Then perform the lunge,
keeping the weights above your head for the whole movement.
Uphill
treadmill walking
Once you’ve
completed three circuits of the previous six exercises, get on the treadmill
until your total session time hits 45 minutes.
Why? “To burn additional fuel once your glycogen
levels are depleted. Stopping at the 45-minute mark ensures you preserve the
use of muscle tissue as fuel.
How? Set an incline for as hard a setting as you
can manage and start walking. Do not run. “This workout has a lot of muscular
stress around the lower limbs and the impact of running when these are fatigued
is not good.”
Crank it up
for weeks three and four Walk faster on an even steeper incline. Do it
even if you only have a few minutes left in your designated 45.
