::6ix Pack::

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.