€¦ · abs workout workout info during the new 4 day protocol you will be working one abdominal...
TRANSCRIPT
www.6weeksixpack.com
www.6weeksixpack.com
HEALTH WARNING
Due to the physical and nutritional nature of the information contained in this publication, it is highly recommended that anybody considering any exercise regime or diet plan consult a
doctor or physician before embarking on any workout, training or eating plan.
It is the responsibility of the individual to make sure that he or she is in good physical and mental condition before embarking or following any of the information in this publication.
Carvell Productions, Sixpackfactory.com, Peter Carvell, Justin Woltering or any of the
creators including but not limited to models and experts mentioned in this publication will be held or accept any liability whatsoever by the public for injury, death or loss that may occur
whilst following instructions contained in this production.
www.6weeksixpack.com
COPYRIGHT NOTICE Copyrighted by Carvell Productions 2011 – 2021
All rights reserved. No part of this publication may be used or reproduced in any manner
whatsoever without prior written consent of the author. Published by Carvell Productions, Berkshire, United Kingdom.
The 6WeekSixPack Workout is a name owned by Carvell Productions.
This publication is protected by International Copyright Laws.
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www.6weeksixpack.com
4 Day Structure - Cycle 1
The 4DayProtoco runs on our new 4 day cycle. So instead of running on a 7 day or weekly system you will now
repeat your system every 4 days. Every 4 days are referred to as a cycle. We have found that our clients can
get up to 30% better results using this system compared to a normal 7 days system due to how the workouts
and diet plan are structured.
Below you can see the structure you will follow for the next 4 days during Cycle 1.
Day 1
Day 2
Day 3
Day 4
Workout
Weight Training +
Abs
Cardio + Abs
Weight Training +
Abs
Slow Cardio
Diet
Meal Plan 1
Meal Plan 1
Meal Plan 1
Meal Plan 3
*You can find the diet and meal plan info in the Xtreme Diet manual that is part of the Plus Pack to be found at
this link: http://www.sixpackrehab.com/
www.6weeksixpack.com
Workout: Cycle 1 - Day 1
Weight training
Video of Workout
http://www.youtube.com/watch?v=SD4zQ-5A33o
Intro
Welcome to first workout of Cycle 1! Please make sure you have your doctor’s permission to start this
challenge. These workouts are advanced and they will push you to the limit.
GOOD LUCK!!!!!!!
Workout Info
If you can I want to you to do a slow cardio session every morning. Then later in the day after at least having
had 2 meals I want you to do the second workout which will be either a weight training workout like today or a
HIIT cardio workout like tomorrow. If you can only do one workout then obviously to do the main one we will
show you each day and you push as hard as you can.
Workout Structure
Warm-up
• 5min cardio ( See video for a good warm-up you can do here:
http://www.sixpackfactory.com/the-best-pre-workout-stretching-warm-up-routine/
Weight Training Part 1
• Double Arm Dumbbell Snatch ( 30sec Active – 30sec Rest ) x 5
• Renegade row + Close Grip Push-up ( 30sec Active – 30sec Rest ) x 5
• Squat + Press ( 30sec Active – 30sec Rest ) x 5
Cardio
• 5min HIIT Cardio
Weight Training Part 2
• Inch Worm + Wide Push-up ( 30sec Active – 30sec Rest ) x 5
• Reverse Lunge + Bicep Curl ( 30sec Active – 30sec Rest ) x 5
• Gorilla Swings ( 30sec Active – 30sec Rest ) x 5
Rest for 3 minutes and then move onto the Abs Workout Below.
www.6weeksixpack.com
Abs Workout
Workout Info
During the new 4 day protocol you will be working one abdominal area each day between day 1 and 3. Day 4 is
a rest day for your abs.
Below you can see the workout structure and area you will be working today and on the next page you can see
the actual exercises you need to perform and described in the workout structure below.
Workout Structure
• Today you will be working the Upper Abs.
• You will do 3 exercises ( Use the EXLAB ( http://www.sixpackfactory.com/exlab ) ) if you don’t have
the tools to do all the exercises and swap it out with an lower ab exercises you can do at home )
• You will do each exercises to failure ( As many as you can ), rest 15 seconds and then move onto the
next exercises.
• Once you have completed all 3 exercises you can rest for 30 seconds and then repeat the full circuit 3
to 4 times.
• Do a stretching routine for a cool down after your abs workout. Here is a great one:
http://www.sixpackfactory.com/the-best-post-workout-stretching-routine/
Workout
Exercise
Reps
Rest
Traditional Crunch
Failure
15 sec
Decline Crunch
Failure
15 sec
Weighted Crunch
Failure
15 sec
Rest 30 seconds and repeat the full circuit 3 to 4 times
www.6weeksixpack.com
Upper Ab Exercises
www.6weeksixpack.com
Workout: Cycle 1 - Day 2
Cardio
Video of Workout
http://www.sixpackfactory.com/extreme-jumping-jack-cardio-workout/
Intro
Using 5 powerful Jumping Jack variations you have probably never seen before this workout is not just a lot of
fun but designed to help you burn a lot of calories and fat in a short period of time.
Workout Info
• Today’s cardio workout is called ladders.
• You have 5 exercises and in this case 5 Jumping Jack variations.
• If you don’t know how to do these Jumping Jack variations please watch the video at the link above.
Workout Structure
Warm-up
• 5min cardio ( See video for a good warm-up you can do here:
http://www.sixpackfactory.com/the-best-pre-workout-stretching-warm-up-routine/
Workout
You have 5 exercises
• Do Exercises 1 for 10 seconds and then Rest for 10 seconds
• Do Exercise 2 for 20 seconds and then rest 20 seconds
• Do Exercise 3 for 30 seconds and then Rest for 30 seconds
• Do Exercise 4 for 20 seconds and then Rest for 20 seconds
• Do Exercise 5 for 10 seconds and then Rest for 10 seconds
Repeat the full circuit at least 15 times.
Rest for 3 minutes and then move onto the Abs Workout Below.
www.6weeksixpack.com
Abs Workout
Workout Info
Below you can see the workout structure and area you will be working today and on the next page you can see
the actual exercises you need to perform and described in the workout structure below.
Workout Structure
• Today you will be working the Lower Abs.
• You will do 3 exercises ( Use the EXLAB ( http://www.sixpackfactory.com/exlab ) ) if you don’t have
the tools to do all the exercises and swap it out with an lower ab exercises you can do at home )
• You will do each exercises to failure ( As many as you can ), rest 15 seconds and then move onto the
next exercises.
• Once you have completed all 3 exercises you can rest for 30 seconds and then repeat the full circuit 3
to 4 times.
• Do a stretching routine for a cool down after your abs workout. Here is a great one:
http://www.sixpackfactory.com/the-best-post-workout-stretching-routine/
Workout
Exercise
Reps
Rest
Reverse Floor Crunch
Failure
15 sec
Reverse Bench Crunch
Failure
15 sec
Cycle Crunch
Failure
15 sec
Rest 30 seconds and repeat the full circuit 3 to 4 times
www.6weeksixpack.com
Lower Ab Exercises
www.6weeksixpack.com
Workout: Cycle 1 - Day 3
Weight training
Video of Workout
http://www.youtube.com/watch?v=SD4zQ-5A33o
Workout Info
If you can I want to you to do a slow cardio session every morning. Then later in the day after at least having
had 2 meals I want you to do the second workout which will be either a weight training workout like today or a
HIIT cardio workout like tomorrow. If you can only do one workout then obviously to do the main one we will
show you each day and you push as hard as you can.
Workout Structure
Warm-up
• 5min cardio ( See video for a good warm-up you can do here:
http://www.sixpackfactory.com/the-best-pre-workout-stretching-warm-up-routine/
Weight Training Part 1
• Double Arm Dumbbell Snatch ( 30sec Active – 30sec Rest ) x 5
• Renegade row + Close Grip Push-up ( 30sec Active – 30sec Rest ) x 5
• Squat + Press ( 30sec Active – 30sec Rest ) x 5
Cardio
• 5min HIIT Cardio
Weight Training Part 2
• Inch Worm + Wide Push-up ( 30sec Active – 30sec Rest ) x 5
• Reverse Lunge + Bicep Curl ( 30sec Active – 30sec Rest ) x 5
• Gorilla Swings ( 30sec Active – 30sec Rest ) x 5
Rest for 3 minutes and then move onto the Abs Workout Below.
www.6weeksixpack.com
Abs Workout
Workout Info
Below you can see the workout structure and area you will be working today and on the next page you can see
the actual exercises you need to perform and described in the workout structure below.
Workout Structure
• Today you will be working the Side Abs ( Oblique’s ).
• You will do 3 exercises ( Use the EXLAB ( http://www.sixpackfactory.com/exlab ) ) if you don’t have
the tools to do all the exercises and swap it out with an Side Abs exercise you can do at home )
• You will do each exercises to failure ( As many as you can ), rest 15 seconds and then move onto the
next exercises.
• Once you have completed all 3 exercises you can rest for 30 seconds and then repeat the full circuit 3
to 4 times.
• Do a stretching routine for a cool down after your abs workout. Here is a great one:
http://www.sixpackfactory.com/the-best-post-workout-stretching-routine/
Workout
Exercise
Reps
Rest
Oblique Crunch
Failure
15 sec
Cross Crunch
Failure
15 sec
Weighted Side Bend
Failure
15 sec
Rest 30 seconds and repeat the full circuit 3 to 4 times
www.6weeksixpack.com
Side Abs ( Oblique ) Exercises
www.6weeksixpack.com
www.6weeksixpack.com
4 Day Structure - Cycle 2
Below you can see the structure you will follow for the next 4 days during Cycle 2.
Day 1
Day 2
Day 3
Day 4
Workout
Weight Training +
Abs
Cardio + Abs
Weight Training +
Abs
Slow Cardio
Diet
Meal Plan 1
Meal Plan 1
Meal Plan 1
Meal Plan 3
*You can find the diet and meal plan info in the Xtreme Diet manual that is part of the Plus Pack to be found at
this link: http://www.sixpackrehab.com/
www.6weeksixpack.com
Workout: Cycle 2 - Day 1
Weight training
Video of Workout
http://www.youtube.com/watch?v=SD4zQ-5A33o
Intro
Welcome to first workout of Cycle 1! Please make sure you have your doctor’s permission to start this
challenge. These workouts are advanced and they will push you to the limit.
GOOD LUCK!!!!!!!
Workout Info
If you can I want to you to do a slow cardio session every morning. Then later in the day after at least having
had 2 meals I want you to do the second workout which will be either a weight training workout like today or a
HIIT cardio workout like tomorrow. If you can only do one workout then obviously to do the main one we will
show you each day and you push as hard as you can.
Workout Structure
Warm-up
• 5min cardio ( See video for a good warm-up you can do here:
http://www.sixpackfactory.com/the-best-pre-workout-stretching-warm-up-routine/
Weight Training Part 1
• Double Arm Dumbbell Snatch ( 30sec Active – 30sec Rest ) x 5
• Renegade row + Close Grip Push-up ( 30sec Active – 30sec Rest ) x 5
• Squat + Press ( 30sec Active – 30sec Rest ) x 5
Cardio
• 5min HIIT Cardio
Weight Training Part 2
• Inch Worm + Wide Push-up ( 30sec Active – 30sec Rest ) x 5
• Reverse Lunge + Bicep Curl ( 30sec Active – 30sec Rest ) x 5
• Gorilla Swings ( 30sec Active – 30sec Rest ) x 5
Rest for 3 minutes and then move onto the Abs Workout Below.
www.6weeksixpack.com
Abs Workout
Workout Info
During the new 4 day protocol you will be working one abdominal area each day between day 1 and 3. Day 4 is
a rest day for your abs.
Below you can see the workout structure and area you will be working today and on the next page you can see
the actual exercises you need to perform and described in the workout structure below.
Workout Structure
• Today you will be working the Upper Abs.
• You will do 3 exercises ( Use the EXLAB ( http://www.sixpackfactory.com/exlab ) ) if you don’t have
the tools to do all the exercises and swap it out with an lower ab exercises you can do at home )
• You will do each exercises to failure ( As many as you can ), rest 15 seconds and then move onto the
next exercises.
• Once you have completed all 3 exercises you can rest for 30 seconds and then repeat the full circuit 3
to 4 times.
• Do a stretching routine for a cool down after your abs workout. Here is a great one:
http://www.sixpackfactory.com/the-best-post-workout-stretching-routine/
Workout
Exercise
Reps
Rest
Traditional Crunch
Failure
15 sec
Decline Crunch
Failure
15 sec
Weighted Crunch
Failure
15 sec
Rest 30 seconds and repeat the full circuit 3 to 4 times
www.6weeksixpack.com
Upper Ab Exercises
www.6weeksixpack.com
Workout: Cycle 2 - Day 2
Cardio
Video of Workout
http://www.sixpackfactory.com/extreme-jumping-jack-cardio-workout/
Intro
Using 5 powerful Jumping Jack variations you have probably never seen before this workout is not just a lot of
fun but designed to help you burn a lot of calories and fat in a short period of time.
Workout Info
• Today’s cardio workout is called ladders.
• You have 5 exercises and in this case 5 Jumping Jack variations.
• If you don’t know how to do these Jumping Jack variations please watch the video at the link above.
Workout Structure
Warm-up
• 5min cardio ( See video for a good warm-up you can do here:
http://www.sixpackfactory.com/the-best-pre-workout-stretching-warm-up-routine/
Workout
You have 5 exercises
• Do Exercises 1 for 10 seconds and then Rest for 10 seconds
• Do Exercise 2 for 20 seconds and then rest 20 seconds
• Do Exercise 3 for 30 seconds and then Rest for 30 seconds
• Do Exercise 4 for 20 seconds and then Rest for 20 seconds
• Do Exercise 5 for 10 seconds and then Rest for 10 seconds
Repeat the full circuit at least 15 times.
Rest for 3 minutes and then move onto the Abs Workout Below.
www.6weeksixpack.com
Abs Workout
Workout Info
Below you can see the workout structure and area you will be working today and on the next page you can see
the actual exercises you need to perform and described in the workout structure below.
Workout Structure
• Today you will be working the Lower Abs.
• You will do 3 exercises ( Use the EXLAB ( http://www.sixpackfactory.com/exlab ) ) if you don’t have
the tools to do all the exercises and swap it out with an lower ab exercises you can do at home )
• You will do each exercises to failure ( As many as you can ), rest 15 seconds and then move onto the
next exercises.
• Once you have completed all 3 exercises you can rest for 30 seconds and then repeat the full circuit 3
to 4 times.
• Do a stretching routine for a cool down after your abs workout. Here is a great one:
http://www.sixpackfactory.com/the-best-post-workout-stretching-routine/
Workout
Exercise
Reps
Rest
Reverse Floor Crunch
Failure
15 sec
Reverse Bench Crunch
Failure
15 sec
Cycle Crunch
Failure
15 sec
Rest 30 seconds and repeat the full circuit 3 to 4 times
www.6weeksixpack.com
Lower Ab Exercises
www.6weeksixpack.com
Workout: Cycle 2 - Day 3
Weight training
Video of Workout
http://www.youtube.com/watch?v=SD4zQ-5A33o
Workout Info
If you can I want to you to do a slow cardio session every morning. Then later in the day after at least having
had 2 meals I want you to do the second workout which will be either a weight training workout like today or a
HIIT cardio workout like tomorrow. If you can only do one workout then obviously to do the main one we will
show you each day and you push as hard as you can.
Workout Structure
Warm-up
• 5min cardio ( See video for a good warm-up you can do here:
http://www.sixpackfactory.com/the-best-pre-workout-stretching-warm-up-routine/
Weight Training Part 1
• Double Arm Dumbbell Snatch ( 30sec Active – 30sec Rest ) x 5
• Renegade row + Close Grip Push-up ( 30sec Active – 30sec Rest ) x 5
• Squat + Press ( 30sec Active – 30sec Rest ) x 5
Cardio
• 5min HIIT Cardio
Weight Training Part 2
• Inch Worm + Wide Push-up ( 30sec Active – 30sec Rest ) x 5
• Reverse Lunge + Bicep Curl ( 30sec Active – 30sec Rest ) x 5
• Gorilla Swings ( 30sec Active – 30sec Rest ) x 5
Rest for 3 minutes and then move onto the Abs Workout Below.
www.6weeksixpack.com
Abs Workout
Workout Info
Below you can see the workout structure and area you will be working today and on the next page you can see
the actual exercises you need to perform and described in the workout structure below.
Workout Structure
• Today you will be working the Side Abs ( Oblique’s ).
• You will do 3 exercises ( Use the EXLAB ( http://www.sixpackfactory.com/exlab ) ) if you don’t have
the tools to do all the exercises and swap it out with an Side Abs exercise you can do at home )
• You will do each exercises to failure ( As many as you can ), rest 15 seconds and then move onto the
next exercises.
• Once you have completed all 3 exercises you can rest for 30 seconds and then repeat the full circuit 3
to 4 times.
• Do a stretching routine for a cool down after your abs workout. Here is a great one:
http://www.sixpackfactory.com/the-best-post-workout-stretching-routine/
Workout
Exercise
Reps
Rest
Oblique Crunch
Failure
15 sec
Cross Crunch
Failure
15 sec
Weighted Side Bend
Failure
15 sec
Rest 30 seconds and repeat the full circuit 3 to 4 times
www.6weeksixpack.com
Side Abs ( Oblique ) Exercises
www.6weeksixpack.com
www.6weeksixpack.com
4 Day Structure - Cycle 3
Below you can see the structure you will follow for the next 4 days during Cycle 3.
Day 1
Day 2
Day 3
Day 4
Workout
Weight Training +
Abs
Cardio + Abs
Weight Training +
Abs
Slow Cardio
Diet
Meal Plan 1
Meal Plan 1
Meal Plan 1
Meal Plan 3
*You can find the diet and meal plan info in the Xtreme Diet manual that is part of the Plus Pack to be found at
this link: http://www.sixpackrehab.com/
www.6weeksixpack.com
Workout: Cycle 3 - Day 1
Weight training
Video of Workout
http://www.youtube.com/watch?v=1FWHe2fYzRA
Intro
You will start with a 5min warm-up. After that you will have 8 exercises to complete. You will do each exercise
as follow. Do 10 reps of the exercises, rest for 10 seconds and repeat that cycle 10 times. So for example you
will do the first exercise which is push-ups 10 times ( Reps ) then you rest for 10 seconds and then you do
another 10 reps of push-ups and rest 10 seconds again until you have done 10 sets. Then you rest 1 min and
move on to the next exercise. It is very important that you complete all 10 sets of each exercise and if you
can’t do the normal exercise anymore then move on to an easier version of it and continue e.g. if you can’t do
push-ups anymore then go onto your knees and continue.
Workout Info
If you can I want to you to do a slow cardio session every morning. Then later in the day after at least having
had 2 meals I want you to do the second workout which will be either a weight training workout like today or a
HIIT cardio workout like tomorrow. If you can only do one workout then obviously to do the main one we will
show you each day and you push as hard as you can.
Workout Structure
Warm-up
• 5min cardio ( See video for a good warm-up you can do here:
http://www.sixpackfactory.com/the-best-pre-workout-stretching-warm-up-routine/
Weight Training
• Push-ups 10 x 10 x 10
• Dumbbell Squat 10 x 10 x 10
• Bent Over Rows 10 x 10 x 10
• Ball Curls 10 x 10 x 10
• Shoulder Press 10 x 10 x 10
• Gorilla Swings ( side to side ) 10 x 10 x 10
• Double Dumbbell Bicep curl 10 x 10 x 10
• Bench/Chair Dips 10 x 10 x 10
Rest for 3 minutes and then move onto the Abs Workout Below.
www.6weeksixpack.com
Abs Workout
Workout Info
Today you will be doing your upper abs again but you will be using 3 new exercises.
Workout Structure
• Today you will be working the Upper Abs.
• You will do 3 exercises ( Use the EXLAB ( http://www.sixpackfactory.com/exlab ) ) if you don’t have
the tools to do all the exercises and swap it out with an lower ab exercises you can do at home )
• You will do each exercises to failure ( As many as you can ), rest 15 seconds and then move onto the
next exercises.
• Once you have completed all 3 exercises you can rest for 30 seconds and then repeat the full circuit 3
to 4 times.
• Do a stretching routine for a cool down after your abs workout. Here is a great one:
http://www.sixpackfactory.com/the-best-post-workout-stretching-routine/
Workout
Exercise
Reps
Rest
Tuck Crunch
Failure
15 sec
Butterfly Crunch
Failure
15 sec
Ball Crunch
Failure
15 sec
Rest 30 seconds and repeat the full circuit 3 to 4 times
www.6weeksixpack.com
Upper Ab Exercises
www.6weeksixpack.com
Workout: Cycle 3 - Day 2
Cardio
Video of Workout
http://www.youtube.com/watch?v=QkTbDmzUOuk
Workout Structure
Warm-up
• 5min cardio ( See video for a good warm-up you can do here:
http://www.sixpackfactory.com/the-best-pre-workout-stretching-warm-up-routine/
Weight Training
Do all 5 exercises straight after each other and then rest 1min. Repeat full circuit 4 times in total.
• Dumbbell Swings ( 20sec Active – 10sec Rest ) x 2
• Lung Jumps ( 20sec Active – 10sec Rest ) x 2
• Line Jumps ( 20sec Active – 10sec Rest ) x 2
• Squat Jumps ( 20sec Active – 10sec Rest ) x 2
• High Knees ( 20sec Active – 10sec Rest ) x 2
Rest 1min
Repeat 4 times
Rest for 3 minutes and then move onto the Abs Workout Below.
www.6weeksixpack.com
Abs Workout
Workout Info
Today you will be doing your upper abs again but you will be using 3 new exercises.
Workout Structure
• Today you will be working the Lower Abs.
• You will do 3 exercises ( Use the EXLAB ( http://www.sixpackfactory.com/exlab ) ) if you don’t have
the tools to do all the exercises and swap it out with an lower ab exercise you can do at home )
• You will do each exercises to failure ( As many as you can ), rest 15 seconds and then move onto the
next exercises.
• Once you have completed all 3 exercises you can rest for 30 seconds and then repeat the full circuit 3
to 4 times.
• Do a stretching routine for a cool down after your abs workout. Here is a great one:
http://www.sixpackfactory.com/the-best-post-workout-stretching-routine/
Workout
Exercise
Reps
Rest
Straight Leg Raises
Failure
15 sec
Bicycle
Failure
15 sec
Weighted Knee Ups
Failure
15 sec
Rest 30 seconds and repeat the full circuit 3 to 4 times
www.6weeksixpack.com
Lower Ab Exercises
www.6weeksixpack.com
Workout: Cycle 3 - Day 3
Weight training
Video of Workout
http://www.youtube.com/watch?v=1FWHe2fYzRA
Intro
You will start with a 5min warm-up. After that you will have 8 exercises to complete. You will do each exercise
as follow. Do 10 reps of the exercises, rest for 10 seconds and repeat that cycle 10 times. So for example you
will do the first exercise which is push-ups 10 times ( Reps ) then you rest for 10 seconds and then you do
another 10 reps of push-ups and rest 10 seconds again until you have done 10 sets. Then you rest 1 min and
move on to the next exercise. It is very important that you complete all 10 sets of each exercise and if you
can’t do the normal exercise anymore then move on to an easier version of it and continue e.g. if you can’t do
push-ups anymore then go onto your knees and continue.
Workout Info
If you can I want to you to do a slow cardio session every morning. Then later in the day after at least having
had 2 meals I want you to do the second workout which will be either a weight training workout like today or a
HIIT cardio workout like tomorrow. If you can only do one workout then obviously to do the main one we will
show you each day and you push as hard as you can.
Workout Structure
Warm-up
• 5min cardio ( See video for a good warm-up you can do here:
http://www.sixpackfactory.com/the-best-pre-workout-stretching-warm-up-routine/
Weight Training
• Push-ups 10 x 10 x 10
• Dumbbell Squat 10 x 10 x 10
• Bent Over Rows 10 x 10 x 10
• Ball Curls 10 x 10 x 10
• Shoulder Press 10 x 10 x 10
• Gorilla Swings ( side to side ) 10 x 10 x 10
• Double Dumbbell Bicep curl 10 x 10 x 10
• Bench/Chair Dips 10 x 10 x 10
Rest for 3 minutes and then move onto the Abs Workout Below.
www.6weeksixpack.com
Abs Workout
Workout Info
Today you will be training your side abs using 3 new exercises.
Workout Structure
• Today you will be working the Side Abs.
• You will do 3 exercises ( Use the EXLAB ( http://www.sixpackfactory.com/exlab ) ) if you don’t have
the tools to do all the exercises and swap it out with an side ab exercise you can do at home )
• You will do each exercises to failure ( As many as you can ), rest 15 seconds and then move onto the
next exercises.
• Once you have completed all 3 exercises you can rest for 30 seconds and then repeat the full circuit 3
to 4 times.
• Do a stretching routine for a cool down after your abs workout. Here is a great one:
http://www.sixpackfactory.com/the-best-post-workout-stretching-routine/
Workout
Exercise
Reps
Rest
Weighted Russian Twist
Failure
15 sec
Bench Oblique Crunch
Failure
15 sec
Split Leg Crunch
Failure
15 sec
Rest 30 seconds and repeat the full circuit 3 to 4 times
www.6weeksixpack.com
Side Ab Exercises
www.6weeksixpack.com
www.6weeksixpack.com
4 Day Structure - Cycle 4
Below you can see the structure you will follow for the next 4 days during Cycle 4.
Day 1
Day 2
Day 3
Day 4
Workout
Weight Training +
Abs
Cardio + Abs
Weight Training +
Abs
Slow Cardio
Diet
Meal Plan 1
Meal Plan 1
Meal Plan 1
Meal Plan 3
*You can find the diet and meal plan info in the Xtreme Diet manual that is part of the Plus Pack to be found at
this link: http://www.sixpackrehab.com/
www.6weeksixpack.com
Workout: Cycle 4 - Day 1
Weight training
Video of Workout
http://www.youtube.com/watch?v=1FWHe2fYzRA
Intro
You will start with a 5min warm-up. After that you will have 8 exercises to complete. You will do each exercise
as follow. Do 10 reps of the exercises, rest for 10 seconds and repeat that cycle 10 times. So for example you
will do the first exercise which is push-ups 10 times ( Reps ) then you rest for 10 seconds and then you do
another 10 reps of push-ups and rest 10 seconds again until you have done 10 sets. Then you rest 1 min and
move on to the next exercise. It is very important that you complete all 10 sets of each exercise and if you
can’t do the normal exercise anymore then move on to an easier version of it and continue e.g. if you can’t do
push-ups anymore then go onto your knees and continue.
Workout Info
If you can I want to you to do a slow cardio session every morning. Then later in the day after at least having
had 2 meals I want you to do the second workout which will be either a weight training workout like today or a
HIIT cardio workout like tomorrow. If you can only do one workout then obviously to do the main one we will
show you each day and you push as hard as you can.
Workout Structure
Warm-up
• 5min cardio ( See video for a good warm-up you can do here:
http://www.sixpackfactory.com/the-best-pre-workout-stretching-warm-up-routine/
Weight Training
• Push-ups 10 x 10 x 10
• Dumbbell Squat 10 x 10 x 10
• Bent Over Rows 10 x 10 x 10
• Ball Curls 10 x 10 x 10
• Shoulder Press 10 x 10 x 10
• Gorilla Swings ( side to side ) 10 x 10 x 10
• Double Dumbbell Bicep curl 10 x 10 x 10
• Bench/Chair Dips 10 x 10 x 10
Rest for 3 minutes and then move onto the Abs Workout Below.
www.6weeksixpack.com
Abs Workout
Workout Info
Today you will be doing your upper abs again but you will be using 3 new exercises.
Workout Structure
• Today you will be working the Upper Abs.
• You will do 3 exercises ( Use the EXLAB ( http://www.sixpackfactory.com/exlab ) ) if you don’t have
the tools to do all the exercises and swap it out with an lower ab exercises you can do at home )
• You will do each exercises to failure ( As many as you can ), rest 15 seconds and then move onto the
next exercises.
• Once you have completed all 3 exercises you can rest for 30 seconds and then repeat the full circuit 3
to 4 times.
• Do a stretching routine for a cool down after your abs workout. Here is a great one:
http://www.sixpackfactory.com/the-best-post-workout-stretching-routine/
Workout
Exercise
Reps
Rest
Tuck Crunch
Failure
15 sec
Butterfly Crunch
Failure
15 sec
Ball Crunch
Failure
15 sec
Rest 30 seconds and repeat the full circuit 3 to 4 times
www.6weeksixpack.com
Upper Ab Exercises
www.6weeksixpack.com
Workout: Cycle 4 - Day 2
Cardio
Video of Workout
http://www.youtube.com/watch?v=QkTbDmzUOuk
Workout Structure
Warm-up
• 5min cardio ( See video for a good warm-up you can do here:
http://www.sixpackfactory.com/the-best-pre-workout-stretching-warm-up-routine/
Weight Training
Do all 5 exercises straight after each other and then rest 1min. Repeat full circuit 4 times in total.
• Dumbbell Swings ( 20sec Active – 10sec Rest ) x 2
• Lung Jumps ( 20sec Active – 10sec Rest ) x 2
• Line Jumps ( 20sec Active – 10sec Rest ) x 2
• Squat Jumps ( 20sec Active – 10sec Rest ) x 2
• High Knees ( 20sec Active – 10sec Rest ) x 2
Rest 1min
Repeat 4 times
Rest for 3 minutes and then move onto the Abs Workout Below.
www.6weeksixpack.com
Abs Workout
Workout Info
Today you will be doing your upper abs again but you will be using 3 new exercises.
Workout Structure
• Today you will be working the Lower Abs.
• You will do 3 exercises ( Use the EXLAB ( http://www.sixpackfactory.com/exlab ) ) if you don’t have
the tools to do all the exercises and swap it out with an lower ab exercise you can do at home )
• You will do each exercises to failure ( As many as you can ), rest 15 seconds and then move onto the
next exercises.
• Once you have completed all 3 exercises you can rest for 30 seconds and then repeat the full circuit 3
to 4 times.
• Do a stretching routine for a cool down after your abs workout. Here is a great one:
http://www.sixpackfactory.com/the-best-post-workout-stretching-routine/
Workout
Exercise
Reps
Rest
Straight Leg Raises
Failure
15 sec
Bicycle
Failure
15 sec
Weighted Knee Ups
Failure
15 sec
Rest 30 seconds and repeat the full circuit 3 to 4 times
www.6weeksixpack.com
Lower Ab Exercises
www.6weeksixpack.com
Workout: Cycle 4 - Day 3
Weight training
Video of Workout
http://www.youtube.com/watch?v=1FWHe2fYzRA
Intro
You will start with a 5min warm-up. After that you will have 8 exercises to complete. You will do each exercise
as follow. Do 10 reps of the exercises, rest for 10 seconds and repeat that cycle 10 times. So for example you
will do the first exercise which is push-ups 10 times ( Reps ) then you rest for 10 seconds and then you do
another 10 reps of push-ups and rest 10 seconds again until you have done 10 sets. Then you rest 1 min and
move on to the next exercise. It is very important that you complete all 10 sets of each exercise and if you
can’t do the normal exercise anymore then move on to an easier version of it and continue e.g. if you can’t do
push-ups anymore then go onto your knees and continue.
Workout Info
If you can I want to you to do a slow cardio session every morning. Then later in the day after at least having
had 2 meals I want you to do the second workout which will be either a weight training workout like today or a
HIIT cardio workout like tomorrow. If you can only do one workout then obviously to do the main one we will
show you each day and you push as hard as you can.
Workout Structure
Warm-up
• 5min cardio ( See video for a good warm-up you can do here:
http://www.sixpackfactory.com/the-best-pre-workout-stretching-warm-up-routine/
Weight Training
• Push-ups 10 x 10 x 10
• Dumbbell Squat 10 x 10 x 10
• Bent Over Rows 10 x 10 x 10
• Ball Curls 10 x 10 x 10
• Shoulder Press 10 x 10 x 10
• Gorilla Swings ( side to side ) 10 x 10 x 10
• Double Dumbbell Bicep curl 10 x 10 x 10
• Bench/Chair Dips 10 x 10 x 10
Rest for 3 minutes and then move onto the Abs Workout Below.
www.6weeksixpack.com
Abs Workout
Workout Info
Today you will be training your side abs using 3 new exercises.
Workout Structure
• Today you will be working the Side Abs.
• You will do 3 exercises ( Use the EXLAB ( http://www.sixpackfactory.com/exlab ) ) if you don’t have
the tools to do all the exercises and swap it out with an side ab exercise you can do at home )
• You will do each exercises to failure ( As many as you can ), rest 15 seconds and then move onto the
next exercises.
• Once you have completed all 3 exercises you can rest for 30 seconds and then repeat the full circuit 3
to 4 times.
• Do a stretching routine for a cool down after your abs workout. Here is a great one:
http://www.sixpackfactory.com/the-best-post-workout-stretching-routine/
Workout
Exercise
Reps
Rest
Weighted Russian Twist
Failure
15 sec
Bench Oblique Crunch
Failure
15 sec
Split Leg Crunch
Failure
15 sec
Rest 30 seconds and repeat the full circuit 3 to 4 times
www.6weeksixpack.com
Side Ab Exercises
www.6weeksixpack.com
www.6weeksixpack.com
4 Day Structure - Cycle 5
The cover model challenge runs on our new 4 day protocol system. So instead of running on a 7 day or weekly
system you will now repeat your system every 4 days. Every 4 days are referred to as a cycle. We have found
that our clients can get up to 30% better results using this system compared to a normal 7 days system due to
how the workouts and diet plan are structured.
Below you can see the structure you will follow for the next 4 days during Cycle 5.
Day 1
Day 2
Day 3
Day 4
Workout
Weight Training +
Abs
Cardio + Abs
Weight Training +
Abs
Slow Cardio
Diet
Meal Plan 1
Meal Plan 1
Meal Plan 1
Meal Plan 3
*You can find the diet and meal plan info in the Xtreme Diet manual that is part of the Plus Pack to be found at
this link: http://www.sixpackrehab.com/
www.6weeksixpack.com
Workout: Cycle 5 - Day 1
Weight training
Video of Workout
http://www.youtube.com/watch?v=aSAxiZNLFjE
Intro
This week’s weight training is going to have a similar structure to week 1’s but the exercises are much harder!
Workout Info
If you can I want to you to do a slow cardio session every morning. Then later in the day after at least having
had 2 meals I want you to do the second workout which will be either a weight training workout or a HIIT
cardio workout. If you can only do one workout then obviously to do the main one we will show you each day
and you push as hard as you can.
Workout Structure
Warm-up
• 5min cardio ( See video for a good warm-up you can do here:
http://www.sixpackfactory.com/the-best-pre-workout-stretching-warm-up-routine/
Weight Training Part 1
• DB Overhead Squat + Shoulder Press ( 30sec Active – 30sec Rest ) x 5
• MB Fall out + Triceps Push-Up ( 30sec Active – 30sec Rest ) x 5
• Bent Over row + Straight Leg Deadlift ( 30sec Active – 30sec Rest ) x 5
Cardio
• 5min HIIT Cardio
Weight Training Part 2
• Squat Thrusts + Wide Push – Up ( 30sec Active – 30sec Rest ) x 5
• Isometric Squat + Hammer Curls ( 30sec Active – 30sec Rest ) x 5
• Gorilla Swings V3 ( 30sec Active – 30sec Rest ) x 5
Rest for 3 minutes and then move onto the Abs Workout Below.
www.6weeksixpack.com
Abs Workout
Workout Info
Today you will be doing your upper abs again.
You can see a video of the workout here: http://www.sixpackfactory.com/powerful-upper-abs-workout/
Workout Structure
• Today you will be working the Upper Abs.
• You will do 3 exercises ( Use the EXLAB ( http://www.sixpackfactory.com/exlab ) ) if you don’t have
the tools to do all the exercises and swap it out with another exercises you can do at home )
• You will not do the first warm-up ab exercise as you finished off your weight training with an core
exercises so you can move straight into the 3 upper ab exercises.
• You will do each exercises to failure ( As many as you can ), rest 15-30 seconds and then repeat the
same exercise for 3 to 4 sets before moving on to the next exercise.
• Do a stretching routine for a cool down after your abs workout. Here is a great one:
http://www.sixpackfactory.com/the-best-post-workout-stretching-routine/
Workout
Exercise
Sets
Reps
Rest
Dumbbell Crunch
3-4
Failure
15 sec
Exercise Ball
Rollout
3-4
Failure
15 sec
Butterfly Crunch
3-4
Failure
15 sec
www.6weeksixpack.com
Workout: Cycle 5 - Day 2
Cardio
Video of Workout
http://www.youtube.com/watch?v=ZKA6tn1iMBg
Workout Structure
Warm-up
• 5min cardio ( See video for a good warm-up you can do here:
http://www.sixpackfactory.com/the-best-pre-workout-stretching-warm-up-routine/
Workout
Do all 6 exercises straight after each other and repeat full circuit 8 to 10 times in total.
• Jumping Jacks ( 15sec Active – 15sec Rest )
• Skiers ( 15sec Active – 15sec Rest )
• Line Jumps ( 15sec Active – 15sec Rest)
• Quick Feet ( 15sec Active – 15sec Rest )
• Twists ( 15sec Active – 15sec Rest )
• High Knees ( 15sec Active – 15sec Rest )
Repeat 10 times in total
Rest 1min
Rest for 3 minutes and then move onto the Abs Workout Below.
www.6weeksixpack.com
Abs Workout
Workout Info
Today you will be doing your lower abs again but you will be using 3 new exercises.
You can see the ab workout video here: http://www.sixpackfactory.com/lowerabsworkout/
Workout Structure
• Today you will be working the Lower Abs.
• You will do 3 exercises ( Use the EXLAB ( http://www.sixpackfactory.com/exlab ) ) if you don’t have
the tools to do all the exercises and swap it out with an lower ab exercise you can do at home )
• Do each exercise for 30 seconds
• Move straight onto next exercise without any rest
• Complete all 3 exercises and rest 60 seconds
• Repeat circuit 3 to 4 times
• Do a stretching routine for a cool down after your abs workout. Here is a great one:
http://www.sixpackfactory.com/the-best-post-workout-stretching-routine/
Workout
Exercise
Reps
Rest
Scissor Reverse Crunch
30 sec
0 sec
Bench Knee-Ups
30 sec
0 sec
Ball Knee Tucks
30 sec
60 sec
Rest 60 seconds and repeat the full circuit 3 to 4 times
www.6weeksixpack.com
Lower Ab Exercises
Exercise ball Scissor Reverse Crunches
Bench Knee Ups
Exercise Ball Knee Tucks
www.6weeksixpack.com
Workout: Cycle 5 - Day 3
Weight training
Video of Workout
http://www.youtube.com/watch?v=aSAxiZNLFjE
Intro
This week’s weight training is going to have a similar structure to week 1’s but the exercises are much harder!
Workout Info
If you can I want to you to do a slow cardio session every morning. Then later in the day after at least having
had 2 meals I want you to do the second workout which will be either a weight training workout or a HIIT
cardio workout. If you can only do one workout then obviously to do the main one we will show you each day
and you push as hard as you can.
Workout Structure
Warm-up
• 5min cardio ( See video for a good warm-up you can do here:
http://www.sixpackfactory.com/the-best-pre-workout-stretching-warm-up-routine/
Weight Training Part 1
• DB Overhead Squat + Shoulder Press ( 30sec Active – 30sec Rest ) x 5
• MB Fall out + Triceps Push-Up ( 30sec Active – 30sec Rest ) x 5
• Bent Over row + Straight Leg Deadlift ( 30sec Active – 30sec Rest ) x 5
Cardio
• 5min HIIT Cardio
Weight Training Part 2
• Squat Thrusts + Wide Push – Up ( 30sec Active – 30sec Rest ) x 5
• Isometric Squat + Hammer Curls ( 30sec Active – 30sec Rest ) x 5
• Gorilla Swings V3 ( 30sec Active – 30sec Rest ) x 5
Rest for 3 minutes and then move onto the Abs Workout Below.
www.6weeksixpack.com
Abs Workout
Workout Info
Today you will be doing your side abs again.
I want you to do the exact workout you can find here:
http://www.sixpackfactory.com/oblique-side-abs-workout-lose-your-love-handles-fast/
www.6weeksixpack.com
www.6weeksixpack.com
4 Day Structure - Cycle 6
The cover model challenge runs on our new 4 day protocol system. So instead of running on a 7 day or weekly
system you will now repeat your system every 4 days. Every 4 days are referred to as a cycle. We have found
that our clients can get up to 30% better results using this system compared to a normal 7 days system due to
how the workouts and diet plan are structured.
Below you can see the structure you will follow for the next 4 days during Cycle 6.
Day 1
Day 2
Day 3
Day 4
Workout
Weight Training +
Abs
Cardio + Abs
Weight Training +
Abs
Slow Cardio
Diet
Meal Plan 1
Meal Plan 1
Meal Plan 1
Meal Plan 3
*You can find the diet and meal plan info in the Xtreme Diet manual that is part of the Plus Pack to be found at
this link: http://www.sixpackrehab.com/
www.6weeksixpack.com
Workout: Cycle 6 - Day 1
Weight training
Video of Workout
http://www.youtube.com/watch?v=aSAxiZNLFjE
Intro
This week’s weight training is going to have a similar structure to week 1’s but the exercises are much harder!
Workout Info
If you can I want to you to do a slow cardio session every morning. Then later in the day after at least having
had 2 meals I want you to do the second workout which will be either a weight training workout or a HIIT
cardio workout. If you can only do one workout then obviously to do the main one we will show you each day
and you push as hard as you can.
Workout Structure
Warm-up
• 5min cardio ( See video for a good warm-up you can do here:
http://www.sixpackfactory.com/the-best-pre-workout-stretching-warm-up-routine/
Weight Training Part 1
• DB Overhead Squat + Shoulder Press ( 30sec Active – 30sec Rest ) x 5
• MB Fall out + Triceps Push-Up ( 30sec Active – 30sec Rest ) x 5
• Bent Over row + Straight Leg Deadlift ( 30sec Active – 30sec Rest ) x 5
Cardio
• 5min HIIT Cardio
Weight Training Part 2
• Squat Thrusts + Wide Push – Up ( 30sec Active – 30sec Rest ) x 5
• Isometric Squat + Hammer Curls ( 30sec Active – 30sec Rest ) x 5
• Gorilla Swings V3 ( 30sec Active – 30sec Rest ) x 5
Rest for 3 minutes and then move onto the Abs Workout Below.
www.6weeksixpack.com
Abs Workout
Workout Info
Today you will be doing your upper abs again.
You can see a video of the workout here: http://www.sixpackfactory.com/powerful-upper-abs-workout/
Workout Structure
• Today you will be working the Upper Abs.
• You will do 3 exercises ( Use the EXLAB ( http://www.sixpackfactory.com/exlab ) ) if you don’t have
the tools to do all the exercises and swap it out with another exercises you can do at home )
• You will not do the first warm-up ab exercise as you finished off your weight training with an core
exercises so you can move straight into the 3 upper ab exercises.
• You will do each exercises to failure ( As many as you can ), rest 15-30 seconds and then repeat the
same exercise for 3 to 4 sets before moving on to the next exercise.
• Do a stretching routine for a cool down after your abs workout. Here is a great one:
http://www.sixpackfactory.com/the-best-post-workout-stretching-routine/
Workout
Exercise
Sets
Reps
Rest
Dumbbell Crunch
3-4
Failure
15 sec
Exercise Ball
Rollout
3-4
Failure
15 sec
Butterfly Crunch
3-4
Failure
15 sec
www.6weeksixpack.com
Workout: Cycle 6 - Day 2
Cardio
Video of Workout
http://www.youtube.com/watch?v=ZKA6tn1iMBg
Workout Structure
Warm-up
• 5min cardio ( See video for a good warm-up you can do here:
http://www.sixpackfactory.com/the-best-pre-workout-stretching-warm-up-routine/
Workout
Do all 6 exercises straight after each other and repeat full circuit 8 to 10 times in total.
• Jumping Jacks ( 15sec Active – 15sec Rest )
• Skiers ( 15sec Active – 15sec Rest )
• Line Jumps ( 15sec Active – 15sec Rest)
• Quick Feet ( 15sec Active – 15sec Rest )
• Twists ( 15sec Active – 15sec Rest )
• High Knees ( 15sec Active – 15sec Rest )
Repeat 10 times in total
Rest 1min
Rest for 3 minutes and then move onto the Abs Workout Below.
www.6weeksixpack.com
Abs Workout
Workout Info
Today you will be doing your lower abs again but you will be using 3 new exercises.
You can see the ab workout video here: http://www.sixpackfactory.com/lowerabsworkout/
Workout Structure
• Today you will be working the Lower Abs.
• You will do 3 exercises ( Use the EXLAB ( http://www.sixpackfactory.com/exlab ) ) if you don’t have
the tools to do all the exercises and swap it out with an lower ab exercise you can do at home )
• Do each exercise for 30 seconds
• Move straight onto next exercise without any rest
• Complete all 3 exercises and rest 60 seconds
• Repeat circuit 3 to 4 times
• Do a stretching routine for a cool down after your abs workout. Here is a great one:
http://www.sixpackfactory.com/the-best-post-workout-stretching-routine/
Workout
Exercise
Reps
Rest
Scissor Reverse Crunch
30 sec
0 sec
Bench Knee-Ups
30 sec
0 sec
Ball Knee Tucks
30 sec
60 sec
Rest 60 seconds and repeat the full circuit 3 to 4 times
www.6weeksixpack.com
Lower Ab Exercises
Exercise ball Scissor Reverse Crunches
Bench Knee Ups
Exercise Ball Knee Tucks
www.6weeksixpack.com
Workout: Cycle 6 - Day 3
Weight training
Video of Workout
http://www.youtube.com/watch?v=aSAxiZNLFjE
Intro
This week’s weight training is going to have a similar structure to week 1’s but the exercises are much harder!
Workout Info
If you can I want to you to do a slow cardio session every morning. Then later in the day after at least having
had 2 meals I want you to do the second workout which will be either a weight training workout or a HIIT
cardio workout. If you can only do one workout then obviously to do the main one we will show you each day
and you push as hard as you can.
Workout Structure
Warm-up
• 5min cardio ( See video for a good warm-up you can do here:
http://www.sixpackfactory.com/the-best-pre-workout-stretching-warm-up-routine/
Weight Training Part 1
• DB Overhead Squat + Shoulder Press ( 30sec Active – 30sec Rest ) x 5
• MB Fall out + Triceps Push-Up ( 30sec Active – 30sec Rest ) x 5
• Bent Over row + Straight Leg Deadlift ( 30sec Active – 30sec Rest ) x 5
Cardio
• 5min HIIT Cardio
Weight Training Part 2
• Squat Thrusts + Wide Push – Up ( 30sec Active – 30sec Rest ) x 5
• Isometric Squat + Hammer Curls ( 30sec Active – 30sec Rest ) x 5
• Gorilla Swings V3 ( 30sec Active – 30sec Rest ) x 5
Rest for 3 minutes and then move onto the Abs Workout Below.
www.6weeksixpack.com
Abs Workout
Workout Info
Today you will be doing your side abs again.
I want you to do the exact workout you can find here:
http://www.sixpackfactory.com/oblique-side-abs-workout-lose-your-love-handles-fast/
www.6weeksixpack.com
www.6weeksixpack.com
4 Day Structure - Cycle 7
The cover model challenge runs on our new 4 day protocol system. So instead of running on a 7 day or weekly
system you will now repeat your system every 4 days. Every 4 days are referred to as a cycle. We have found
that our clients can get up to 30% better results using this system compared to a normal 7 days system due to
how the workouts and diet plan are structured.
Below you can see the structure you will follow for the next 4 days during Cycle 7.
Day 1
Day 2
Day 3
Day 4
Workout
Weight Training +
Abs
Cardio
Weight Training +
Abs
Slow Cardio
Diet
Meal Plan 1
Meal Plan 1
Meal Plan 1
Meal Plan 3
*You can find the diet and meal plan info in the Xtreme Diet manual that is part of the Plus Pack to be found at
this link: http://www.sixpackrehab.com/
www.6weeksixpack.com
Workout: Cycle 7 - Day 1
Weight training
Video of Workout
http://www.youtube.com/watch?v=zqqfygs11Sk
Workout Info
You have 6 super sets. Each super set contains one upper body and one lower body exercise. After warming up
for 5 minutes start with the first super set and do the upper body exercise for 30 seconds following directly by
the lower body exercise for 30 seconds. Now rest for 30 seconds and repeat the super set 3 times in total.
Once completed move onto the next until you have finished all 6 super sets with the 5minute cardio in the
middle of the workout.
Workout Structure
Warm-up
• 5min cardio ( See video for a good warm-up you can do here:
http://www.sixpackfactory.com/the-best-pre-workout-stretching-warm-up-routine/
Weight Training Part 1
• Super Set 1 ( Wide Grip Push-up/Prisoner Squat/ Rest ) X 3
• Super Set 2 ( Bent Over Row/Reverse Lunges / Rest) X 3
• Super Set 3 ( Shoulder Press/Split Squat/ Rest ) X 3
Cardio
• 5min HIIT Cardio
Weight Training Part 2
• Super Set 4 ( Close Grip Push-up/One Leg Hip Lifts / Rest) X 3
• Super Set 5 ( Bicep Curl/Plie Squat/ Rest ) X 3
• Super Set 6 ( Walking Plank/Ball Curls/ Rest ) X 3
Rest for 3 minutes and then move onto the Abs Workout Below.
www.6weeksixpack.com
Abs Workout
Workout Video
http://www.youtube.com/embed/PhFtEmJwyLk
Workout Info
Do For this cycle you will be working your full abdominal area every second day or on your Weight Training
days.
Do all 7 exercises straight after each other. Do 20 reps of each exercise. Then rest for 1min and repeat 3 times
in total.
• MB Reach
• MB Sit-Up
• MB Elevated Leg Crunch
• MB Ball Drop Off
• MB Single Leg Crunch
• MB Jack Knives
• MB Twisties
Repeat 3 times in total
www.6weeksixpack.com
Workout: Cycle 7 - Day 2
Cardio
Video of Workout
http://www.youtube.com/watch?v=QkTbDmzUOuk
Workout Structure
Warm-up
• 5min cardio ( See video for a good warm-up you can do here:
http://www.sixpackfactory.com/the-best-pre-workout-stretching-warm-up-routine/
Workout
Do all 5 exercises straight after each other and then rest 1min. Repeat full circuit 4 times in total.
• Dumbbell Swings ( 20sec Active – 10sec Rest ) x 2
• Lung Jumps ( 20sec Active – 10sec Rest ) x 2
• Line Jumps ( 20sec Active – 10sec Rest ) x 2
• Squat Jumps ( 20sec Active – 10sec Rest ) x 2
• High Knees ( 20sec Active – 10sec Rest ) x 2
Rest 1min
Repeat 5-6 times
Cool Down
• Do a stretching routine for a cool down after your abs workout. Here is a great one:
http://www.sixpackfactory.com/the-best-post-workout-stretching-routine/
www.6weeksixpack.com
Workout: Cycle 7 - Day 3
Weight training
Video of Workout
http://www.youtube.com/watch?v=zqqfygs11Sk
Workout Info
You have 6 super sets. Each super set contains one upper body and one lower body exercise. After warming up
for 5 minutes start with the first super set and do the upper body exercise for 30 seconds following directly by
the lower body exercise for 30 seconds. Now rest for 30 seconds and repeat the super set 3 times in total.
Once completed move onto the next until you have finished all 6 super sets with the 5minute cardio in the
middle of the workout.
Workout Structure
Warm-up
• 5min cardio ( See video for a good warm-up you can do here:
http://www.sixpackfactory.com/the-best-pre-workout-stretching-warm-up-routine/
Weight Training Part 1
• Super Set 1 ( Wide Grip Push-up/Prisoner Squat/ Rest ) X 3
• Super Set 2 ( Bent Over Row/Reverse Lunges / Rest) X 3
• Super Set 3 ( Shoulder Press/Split Squat/ Rest ) X 3
Cardio
• 5min HIIT Cardio
Weight Training Part 2
• Super Set 4 ( Close Grip Push-up/One Leg Hip Lifts / Rest) X 3
• Super Set 5 ( Bicep Curl/Plie Squat/ Rest ) X 3
• Super Set 6 ( Walking Plank/Ball Curls/ Rest ) X 3
Rest for 3 minutes and then move onto the Abs Workout Below.
www.6weeksixpack.com
Abs Workout
Workout Video
http://www.youtube.com/embed/PhFtEmJwyLk
Workout Info
Do For this cycle you will be working your full abdominal area every second day or on your Weight Training
days.
Do all 7 exercises straight after each other. Do 20 reps of each exercise. Then rest for 1min and repeat 3 times
in total.
• MB Reach
• MB Sit-Up
• MB Elevated Leg Crunch
• MB Ball Drop Off
• MB Single Leg Crunch
• MB Jack Knives
• MB Twisties
Repeat 3 times in total
www.6weeksixpack.com
www.6weeksixpack.com
4 Day Structure - Cycle 8
The cover model challenge runs on our new 4 day protocol system. So instead of running on a 7 day or weekly
system you will now repeat your system every 4 days. Every 4 days are referred to as a cycle. We have found
that our clients can get up to 30% better results using this system compared to a normal 7 days system due to
how the workouts and diet plan are structured.
Below you can see the structure you will follow for the next 4 days during Cycle 8.
Day 1
Day 2
Day 3
Day 4
Workout
Weight Training +
Abs
Cardio
Weight Training +
Abs
Slow Cardio
Diet
Meal Plan 1
Meal Plan 1
Meal Plan 1
Meal Plan 3
*You can find the diet and meal plan info in the Xtreme Diet manual that is part of the Plus Pack to be found at
this link: http://www.sixpackrehab.com/
www.6weeksixpack.com
Workout: Cycle 8 - Day 1
Weight training
Video of Workout
http://www.youtube.com/watch?v=zqqfygs11Sk
Workout Info
You have 6 super sets. Each super set contains one upper body and one lower body exercise. After warming up
for 5 minutes start with the first super set and do the upper body exercise for 30 seconds following directly by
the lower body exercise for 30 seconds. Now rest for 30 seconds and repeat the super set 3 times in total.
Once completed move onto the next until you have finished all 6 super sets with the 5minute cardio in the
middle of the workout.
Workout Structure
Warm-up
• 5min cardio ( See video for a good warm-up you can do here:
http://www.sixpackfactory.com/the-best-pre-workout-stretching-warm-up-routine/
Weight Training Part 1
• Super Set 1 ( Wide Grip Push-up/Prisoner Squat/ Rest ) X 3
• Super Set 2 ( Bent Over Row/Reverse Lunges / Rest) X 3
• Super Set 3 ( Shoulder Press/Split Squat/ Rest ) X 3
Cardio
• 5min HIIT Cardio
Weight Training Part 2
• Super Set 4 ( Close Grip Push-up/One Leg Hip Lifts / Rest) X 3
• Super Set 5 ( Bicep Curl/Plie Squat/ Rest ) X 3
• Super Set 6 ( Walking Plank/Ball Curls/ Rest ) X 3
Rest for 3 minutes and then move onto the Abs Workout Below.
www.6weeksixpack.com
Abs Workout
Workout Video
http://www.youtube.com/embed/PhFtEmJwyLk
Workout Info
Do For this cycle you will be working your full abdominal area every second day or on your Weight Training
days.
Do all 7 exercises straight after each other. Do 20 reps of each exercise. Then rest for 1min and repeat 3 times
in total.
• MB Reach
• MB Sit-Up
• MB Elevated Leg Crunch
• MB Ball Drop Off
• MB Single Leg Crunch
• MB Jack Knives
• MB Twisties
Repeat 3 times in total
www.6weeksixpack.com
Workout: Cycle 8 - Day 2
Cardio
Video of Workout
http://www.youtube.com/watch?v=QkTbDmzUOuk
Workout Structure
Warm-up
• 5min cardio ( See video for a good warm-up you can do here:
http://www.sixpackfactory.com/the-best-pre-workout-stretching-warm-up-routine/
Workout
Do all 5 exercises straight after each other and then rest 1min. Repeat full circuit 4 times in total.
• Dumbbell Swings ( 20sec Active – 10sec Rest ) x 2
• Lung Jumps ( 20sec Active – 10sec Rest ) x 2
• Line Jumps ( 20sec Active – 10sec Rest ) x 2
• Squat Jumps ( 20sec Active – 10sec Rest ) x 2
• High Knees ( 20sec Active – 10sec Rest ) x 2
Rest 1min
Repeat 5-6 times
Cool Down
• Do a stretching routine for a cool down after your abs workout. Here is a great one:
http://www.sixpackfactory.com/the-best-post-workout-stretching-routine/
www.6weeksixpack.com
Workout: Cycle 8 - Day 3
Weight training
Video of Workout
http://www.youtube.com/watch?v=zqqfygs11Sk
Workout Info
You have 6 super sets. Each super set contains one upper body and one lower body exercise. After warming up
for 5 minutes start with the first super set and do the upper body exercise for 30 seconds following directly by
the lower body exercise for 30 seconds. Now rest for 30 seconds and repeat the super set 3 times in total.
Once completed move onto the next until you have finished all 6 super sets with the 5minute cardio in the
middle of the workout.
Workout Structure
Warm-up
• 5min cardio ( See video for a good warm-up you can do here:
http://www.sixpackfactory.com/the-best-pre-workout-stretching-warm-up-routine/
Weight Training Part 1
• Super Set 1 ( Wide Grip Push-up/Prisoner Squat/ Rest ) X 3
• Super Set 2 ( Bent Over Row/Reverse Lunges / Rest) X 3
• Super Set 3 ( Shoulder Press/Split Squat/ Rest ) X 3
Cardio
• 5min HIIT Cardio
Weight Training Part 2
• Super Set 4 ( Close Grip Push-up/One Leg Hip Lifts / Rest) X 3
• Super Set 5 ( Bicep Curl/Plie Squat/ Rest ) X 3
• Super Set 6 ( Walking Plank/Ball Curls/ Rest ) X 3
Rest for 3 minutes and then move onto the Abs Workout Below.
www.6weeksixpack.com
Abs Workout
Workout Video
http://www.youtube.com/embed/PhFtEmJwyLk
Workout Info
Do For this cycle you will be working your full abdominal area every second day or on your Weight Training
days.
Do all 7 exercises straight after each other. Do 20 reps of each exercise. Then rest for 1min and repeat 3 times
in total.
• MB Reach
• MB Sit-Up
• MB Elevated Leg Crunch
• MB Ball Drop Off
• MB Single Leg Crunch
• MB Jack Knives
• MB Twisties
Repeat 3 times in total
www.6weeksixpack.com
www.6weeksixpack.com
4 Day Structure - Cycle 9
The cover model challenge runs on our new 4 day protocol system. So instead of running on a 7 day or weekly
system you will now repeat your system every 4 days. Every 4 days are referred to as a cycle. We have found
that our clients can get up to 30% better results using this system compared to a normal 7 days system due to
how the workouts and diet plan are structured.
Below you can see the structure you will follow for the next 4 days during Cycle 9.
Day 1
Day 2
Day 3
Day 4
Workout
Weight Training
Cardio + Abs
Weight Training
Slow Cardio
Diet
Meal Plan 1
Meal Plan 1
Meal Plan 1
Meal Plan 3
*You can find the diet and meal plan info in the Xtreme Diet manual that is part of the Plus Pack to be found at
this link: http://www.sixpackrehab.com/
www.6weeksixpack.com
Workout: Cycle 9 - Day 1
Weight training
Video of Workout
http://www.youtube.com/watch?v=mDHljJ7VXy4
Workout Info
This week’s weight training is going to consists of 4 combo circuits. Each combo circuit will have a full body,
cardio and core exercise. You will do each exercise for 30 seconds then rest for 30 seconds and repeat each
combo curcuit4 times in total before moving on to the second combo circuit.
Workout Structure
Warm-up
• 5min cardio ( See video for a good warm-up you can do here:
http://www.sixpackfactory.com/the-best-pre-workout-stretching-warm-up-routine/
Weight Training
Combo 1
• Full Body – Snatch ( 30sec )
• Cardio – Lunge Jumps ( 30sec )
• Core – Wood chop ( 30sec )
Rest ( 30sec )
Repeat full Combo 3 to 4 times before moving on to the next Combo
Combo 2
• Full Body – Push-Press ( 30sec )
• Cardio – Squat Jumps ( 30sec )
• Core – Gorilla Swings 1 ( 30sec )
Rest ( 30sec )
Repeat full Combo 3 to 4 times before moving on to the next Combo
www.6weeksixpack.com
Combo 3
• Full Body – Dumbbell Swings ( 30sec )
• Cardio – Jumping Jacks ( Clap version ) ( 30sec )
• Core – Gorilla Swings 2 ( 30sec )
Rest ( 30sec )
Repeat full Combo 3 to 4 times before moving on to the next Combo
Combo 4
• Full Body – Spider Man Push-Up ( 30sec )
• Cardio – Sprinting/High Knees ( 30sec )
• Core – Gorilla Swings 3 ( 30sec )
Rest ( 30sec )
Repeat full Combo 3 to 4 times before cooling down.
Cool Down
• Do a stretching routine for a cool down after your abs workout. Here is a great one:
http://www.sixpackfactory.com/the-best-post-workout-stretching-routine/
www.6weeksixpack.com
Workout: Cycle 9 - Day 2
Cardio
Video of Workout
http://www.youtube.com/watch?v=QkTbDmzUOuk
Workout Structure
Warm-up
• 5min cardio ( See video for a good warm-up you can do here:
http://www.sixpackfactory.com/the-best-pre-workout-stretching-warm-up-routine/
Workout
Do all 5 exercises straight after each other and then rest 1min. Repeat full circuit 4 times in total.
• Dumbbell Swings ( 20sec Active – 10sec Rest ) x 2
• Lung Jumps ( 20sec Active – 10sec Rest ) x 2
• Line Jumps ( 20sec Active – 10sec Rest ) x 2
• Squat Jumps ( 20sec Active – 10sec Rest ) x 2
• High Knees ( 20sec Active – 10sec Rest ) x 2
Rest 1min
Repeat 4 times
After Cardio workout, rest for 2 minutes and then move straight onto the abs workout below.
www.6weeksixpack.com
Abs Workout
Video of Workout
http://www.youtube.com/watch?v=5Xd-Z_o1LTE
Workout Structure
Workout
• 30 seconds Gorilla Swings Version 1
• 20 reps Crunches
Rest 10 seconds
• 30 seconds Gorilla Swings 2
• 20 reps Leg Raises
Rest 10 seconds
• 30 seconds Gorilla Swings 3
• 20 Reps Side Bends
Repeat Full circuit above for 3 sets
Cool Down
• Do a stretching routine for a cool down after your abs workout. Here is a great one:
http://www.sixpackfactory.com/the-best-post-workout-stretching-routine/
www.6weeksixpack.com
Workout: Cycle 9 - Day 3
Weight training
Video of Workout
http://www.youtube.com/watch?v=mDHljJ7VXy4
Workout Info
This week’s weight training is going to consists of 4 combo circuits. Each combo circuit will have a full body,
cardio and core exercise. You will do each exercise for 30 seconds then rest for 30 seconds and repeat each
combo curcuit4 times in total before moving on to the second combo circuit.
Workout Structure
Warm-up
• 5min cardio ( See video for a good warm-up you can do here:
http://www.sixpackfactory.com/the-best-pre-workout-stretching-warm-up-routine/
Weight Training
Combo 1
• Full Body – Snatch ( 30sec )
• Cardio – Lunge Jumps ( 30sec )
• Core – Wood chop ( 30sec )
Rest ( 30sec )
Repeat full Combo 3 to 4 times before moving on to the next Combo
Combo 2
• Full Body – Push-Press ( 30sec )
• Cardio – Squat Jumps ( 30sec )
• Core – Gorilla Swings 1 ( 30sec )
Rest ( 30sec )
Repeat full Combo 3 to 4 times before moving on to the next Combo
www.6weeksixpack.com
Combo 3
• Full Body – Dumbbell Swings ( 30sec )
• Cardio – Jumping Jacks ( Clap version ) ( 30sec )
• Core – Gorilla Swings 2 ( 30sec )
Rest ( 30sec )
Repeat full Combo 3 to 4 times before moving on to the next Combo
Combo 4
• Full Body – Spider Man Push-Up ( 30sec )
• Cardio – Sprinting/High Knees ( 30sec )
• Core – Gorilla Swings 3 ( 30sec )
Rest ( 30sec )
Repeat full Combo 3 to 4 times before cooling down.
Cool Down
• Do a stretching routine for a cool down after your abs workout. Here is a great one:
http://www.sixpackfactory.com/the-best-post-workout-stretching-routine/
www.6weeksixpack.com
www.6weeksixpack.com
4 Day Structure - Cycle 10
The cover model challenge runs on our new 4 day protocol system. So instead of running on a 7 day or weekly
system you will now repeat your system every 4 days. Every 4 days are referred to as a cycle. We have found
that our clients can get up to 30% better results using this system compared to a normal 7 days system due to
how the workouts and diet plan are structured.
Below you can see the structure you will follow for the next 4 days during Cycle 10.
Day 1
Day 2
Day 3
Day 4
Workout
Weight Training
Cardio + Abs
Weight Training
Slow Cardio
Diet
Meal Plan 1
Meal Plan 1
Meal Plan 1
Meal Plan 3
*You can find the diet and meal plan info in the Xtreme Diet manual that is part of the Plus Pack to be found at
this link: http://www.sixpackrehab.com/
www.6weeksixpack.com
Workout: Cycle 10 - Day 1
Weight training
Video of Workout
http://www.youtube.com/watch?v=mDHljJ7VXy4
Workout Info
This week’s weight training is going to consists of 4 combo circuits. Each combo circuit will have a full body,
cardio and core exercise. You will do each exercise for 30 seconds then rest for 30 seconds and repeat each
combo curcuit4 times in total before moving on to the second combo circuit.
Workout Structure
Warm-up
• 5min cardio ( See video for a good warm-up you can do here:
http://www.sixpackfactory.com/the-best-pre-workout-stretching-warm-up-routine/
Weight Training
Combo 1
• Full Body – Snatch ( 30sec )
• Cardio – Lunge Jumps ( 30sec )
• Core – Wood chop ( 30sec )
Rest ( 30sec )
Repeat full Combo 3 to 4 times before moving on to the next Combo
Combo 2
• Full Body – Push-Press ( 30sec )
• Cardio – Squat Jumps ( 30sec )
• Core – Gorilla Swings 1 ( 30sec )
Rest ( 30sec )
Repeat full Combo 3 to 4 times before moving on to the next Combo
www.6weeksixpack.com
Combo 3
• Full Body – Dumbbell Swings ( 30sec )
• Cardio – Jumping Jacks ( Clap version ) ( 30sec )
• Core – Gorilla Swings 2 ( 30sec )
Rest ( 30sec )
Repeat full Combo 3 to 4 times before moving on to the next Combo
Combo 4
• Full Body – Spider Man Push-Up ( 30sec )
• Cardio – Sprinting/High Knees ( 30sec )
• Core – Gorilla Swings 3 ( 30sec )
Rest ( 30sec )
Repeat full Combo 3 to 4 times before cooling down.
Cool Down
• Do a stretching routine for a cool down after your abs workout. Here is a great one:
http://www.sixpackfactory.com/the-best-post-workout-stretching-routine/
www.6weeksixpack.com
Workout: Cycle 10 -Day 2
Cardio
Video of Workout
http://www.youtube.com/watch?v=QkTbDmzUOuk
Workout Structure
Warm-up
• 5min cardio ( See video for a good warm-up you can do here:
http://www.sixpackfactory.com/the-best-pre-workout-stretching-warm-up-routine/
Workout
Do all 5 exercises straight after each other and then rest 1min. Repeat full circuit 4 times in total.
• Dumbbell Swings ( 20sec Active – 10sec Rest ) x 2
• Lung Jumps ( 20sec Active – 10sec Rest ) x 2
• Line Jumps ( 20sec Active – 10sec Rest ) x 2
• Squat Jumps ( 20sec Active – 10sec Rest ) x 2
• High Knees ( 20sec Active – 10sec Rest ) x 2
Rest 1min
Repeat 4 times
After Cardio workout, rest for 2 minutes and then move straight onto the abs workout below.
www.6weeksixpack.com
Abs Workout
Video of Workout
http://www.youtube.com/watch?v=5Xd-Z_o1LTE
Workout Structure
Workout
• 30 seconds Gorilla Swings Version 1
• 20 reps Crunches
Rest 10 seconds
• 30 seconds Gorilla Swings 2
• 20 reps Leg Raises
Rest 10 seconds
• 30 seconds Gorilla Swings 3
• 20 Reps Side Bends
Repeat Full circuit above for 3 sets
Cool Down
• Do a stretching routine for a cool down after your abs workout. Here is a great one:
http://www.sixpackfactory.com/the-best-post-workout-stretching-routine/
www.6weeksixpack.com
Workout: Cycle 10 –Day 3
Weight training
Video of Workout
http://www.youtube.com/watch?v=mDHljJ7VXy4
Workout Info
This week’s weight training is going to consists of 4 combo circuits. Each combo circuit will have a full body,
cardio and core exercise. You will do each exercise for 30 seconds then rest for 30 seconds and repeat each
combo curcuit4 times in total before moving on to the second combo circuit.
Workout Structure
Warm-up
• 5min cardio ( See video for a good warm-up you can do here:
http://www.sixpackfactory.com/the-best-pre-workout-stretching-warm-up-routine/
Weight Training
Combo 1
• Full Body – Snatch ( 30sec )
• Cardio – Lunge Jumps ( 30sec )
• Core – Wood chop ( 30sec )
Rest ( 30sec )
Repeat full Combo 3 to 4 times before moving on to the next Combo
Combo 2
• Full Body – Push-Press ( 30sec )
• Cardio – Squat Jumps ( 30sec )
• Core – Gorilla Swings 1 ( 30sec )
Rest ( 30sec )
Repeat full Combo 3 to 4 times before moving on to the next Combo
www.6weeksixpack.com
Combo 3
• Full Body – Dumbbell Swings ( 30sec )
• Cardio – Jumping Jacks ( Clap version ) ( 30sec )
• Core – Gorilla Swings 2 ( 30sec )
Rest ( 30sec )
Repeat full Combo 3 to 4 times before moving on to the next Combo
Combo 4
• Full Body – Spider Man Push-Up ( 30sec )
• Cardio – Sprinting/High Knees ( 30sec )
• Core – Gorilla Swings 3 ( 30sec )
Rest ( 30sec )
Repeat full Combo 3 to 4 times before cooling down.
Cool Down
• Do a stretching routine for a cool down after your abs workout. Here is a great one:
http://www.sixpackfactory.com/the-best-post-workout-stretching-routine/
www.6weeksixpack.com
Resources & Tools Below we have listed some of the best and most useful fitness and workout resources that will help
you get even better results from the Cover Model Challenge. The great thing is that all of the
resources listed below are 100% FREE!
Interval Timer
This great web based interval timer allows you to set any kind of interval and also have some of the
most popular intervals as presets to help you get setup even faster. Just follow the link below, set
your intervals and start workout out!
http://www.sixpackfactory.com/protimer
EXLAB
If you want to see how any of the exercises in this manual is done or you just want to swap an
exercises that you might not like around with something else then the EXLAB is just for you. It is one
of the largest and free libraries of exercises on the internet and if you can’t find an exercise here, it
probably doesn’t exist!
http://www.sixpackfactory.com/exlab
Fitness Library
You might come across words that you have never heard of before. Or maybe you just want to go
find out more about a specific term you have just read about in the manual like HIIT. One of the best
fitness libraries that we have found online will make sure that you never don’t know what a word
mean and the best part, once you have read through a few of these, you will sounds super intelligent
next time you speak to your friends about your BMR or RHR or explain to them how their
metabolism actually works. :)
http://www.sixpackfactory.com/category/fitness-library/
Motivation
We all need some motivation from time to time. Whether we just don’t feel like going for a workout
and need a kick up the butt or if we need to get seriously psyched up for one insane session that is
about to come. At the link below you will find motivational quotes, physiques, videos and everything
else you will need to make sure you never skip another workout!
http://www.sixpackfactory.com/category/workoutmotivation/