08 Wednesday Apr 2015
Posted in 6pack, Abworkout, bodybuilding, Fitness
Tags
abdominals, abs, bodybuilding, exercise, Fitness, legs, muscle, ripped, sixpack6pack, squats, toned, workout
Barbell squat – 4 x 10-12 reps
Dumbbell bench step up – 4 x 10-12 reps per leg
Hack squat – 4 x 10-12 reps
Quad extensions – 4 x 10-12 reps
Hamstring curls – 4 x 10-12 reps
Calf raise – 4 x 15-20 reps
Hanging leg raise – 4 x 10-15 reps
Weighted incline sit up – 4 x 15-20 reps (5kg)
Med ball sit up – 4 x 30-40 reps
Oblique teapot – 4 x 15 reps per side
19 Thursday Mar 2015
Tags
6pack, abdominal, abdominals, abs, abworkout, bodybuilding, bodyweight, calisthenics, cardio, exercising, Fitness, gym, hiitcardio, muscle, ripped, workout
Here is a quick HIT cardio & ab workout that only takes 25minutes to do. This workout can be done either in the gym or outdoors on a flat pavement/grass.
Box jumps – 3 sets of 20
Burpee push ups – 3 sets of 20
Treadmill interval sprints – 30 seconds sprint – 30 second off (10 sets)
AB circuit X3
Sit up twists – 30
Leg raise – 30
Vertical leg crunch – 30
Flutter kicks – 30
26 Thursday Feb 2015
Posted in Uncategorized
Tags
6pack, abdominals, abs, abworkout, bodybuilding, Fitness, gains, obliques, ripped, tone, weights, weigthlifting, weigthloss, workout
The ab roller is a classic piece of kit but rarely gets used by your average person in the gym. Not only does it hit hit your abs like you’d never believe but it also works your entire core and results in total body strength. If your gym does not have one handy for you to use then you can easily pick one up online or most fitness stores for a very reasonable price. Another reason why its such a great piece of kit is because its so portable and all you need is a matt or cushion for you knees and a flat floor and your ready to go!
There is a few different ways you can use the ab roller/wheel but the most basic and the most effective is the kneeling ab roll out.
Kneeling ab roll:
1.) Start in the kneeling position with the ab roller in front of you.
2.) Grip either side of the ab roller with your hands firmly.
3.) slowly begin to roll out whilst keeping at tight core until your body is in a straight position.
4.) pause at the bottom then slowly roll back to the start position.
Try 3 sets of 10-15 reps (or what ever you can get)
*Be sure to warm up and stretch of your whole body (especially your back)
22 Thursday Jan 2015
Tags
6pack, abdominals, abs, abworkout, bodybuilding, circuits, circuittraining, core, exercise, Fitness, lean, muscle, obliques, ripped, rippedabs, tone, weightloss, workout
This circuit based workout will engage your entire core and really fatigue your abs and obliques. Spend no longer than 30 seconds on each exercise and then change. Once the circuit has been completed once, take 30 seconds rest and then repeat 4 more times (5 sets).
Hanging leg raises – 30 seconds
Cable pull down crunch – 30 seconds
Sit ups – 30 seconds
Double crunch – 30 seconds
Oblique teapots – 30 seconds
26 Friday Dec 2014
Posted in Uncategorized
Tags
6pack, abdominals, abs, christmasworkout, fat burner, Fitness, muscle, oliverbaileyfitness, workout
This christmas has consisted of chocolate,sweets and lots of cake! So now I feel like i need to get down the gym asap and burn of all these calories. But in the mean time here is a great ab burning workout which only takes about 5 minutes.
Once you have finished, take a 30 second rest and repeat again.
30 crunches
30 alternating crunches
30 leg raises
30 side bends
30 double crunch
1 minute plank
1 minute side plank
14 Sunday Dec 2014
Posted in Uncategorized
Tags
abdominals, abs, abworkout, biggerlegs, bodybuilding, dream body, exercise, Fitness, hamstrings, legraise, legs, loseweight, muscle, ripped, squats, trainingforwomen, weightloss, womenworkout, working out, workoutoftheday
Here is a intense high repetition based leg workout, followed up with some core burning abs. The reason i chose to put the two together is because when training legs and performing exercises like squats, alot of natural testosterone is being released which helps with all round fat loss. So adding an ab workout at the end will help you burn of that extra fat around your stomach area you’ve been trying to lose.
Barbell squats:
4 sets of 12 – 15 reps
Hack squat:
4 sets of 12-15 reps
Single leg dumbbell lunge:
4 sets of 12-15 reps per leg
Quad extensions:
4 sets of 15 reps
Hamstring curls:
4 sets of 12
Hanging leg raise:
3 sets of 10-15 reps
Weighted sit ups:
3 sets of 15-20 reps
Exercise ball crunches:
3 sets of 15-20 reps
Double crunch
3 sets of 20-40 reps
29 Monday Sep 2014
Posted in Uncategorized
Tags
6pack, 6packsecrets, abdominals, abs, bodybuilding, Fitness, obliques, ripped, torso
Here are a few simple tips to help see progress when it comes to getting the all important 6 pack. I follow each and every one and have found massive success with using them all. Give them a try and let me know how you get on.
1.) DO ABS FIRST – As soon as you begin your workout make sure you train abs first. 99.9% of people do abs at the end of the workout, when they are tired and therefore get a half hearted ab session done when if they would of done them first they would have put 100% percent into it.
2.) GO HEAVY – For some reason everyone thinks that they need to do 100 sit ups or 100 crunches to see progress. Why such a high rep range? Abdominals are like any other body part, yes they do respond well to high rep range but they also respond well to adding some weight and getting maybe 10-15 reps also.
3.) WORK YOUR OBLIQUES – defining your obliques will really give your torso the complete 6 pack look.
4.) CUT THE JUNK FOOD – As i said before, abs are made in the kitchen! So stop eating sweets,chocolate,cakes and start eating lean meats and veggies!
OLIVERBAILEYFITNESS 