THE 10-MIN ABS ROUTINE THAT WILL GET YOU A SHREDDED SIX PACK

MINIMALIST ABS

k e i t h l a i

I know what you’re thinking.“This motherfucker Keith Lai is trying to scam me by saying I can get a six pack in 10 min per day.”

I get it.

There’s a lot of hype and bullshit in the fitness industry.

And I absolutely hate the hype.

But what I’m about to show you isn’t hype.

It’s not a “magic pill” or “shortcut.”

But it is battle-tested strategy guaranteed to build the abs you’ve always wanted.

But before I give you the actual routine here are some critical things you must know about getting abs.

You need to build muscle to get a six-pack

“Abs are made in the kitchen.” Raise your hand if you’ve heard this saying before?

Chances are you’ve heard this phrase before, which stems from the belief that all you need to do in order to get shredded, “Hollywood” abs, all you have to do is a eat a healthy diet.

Well, it’s totally wrong.

All a healthy diet will do is help you lose body fat.

Which is awesome and definitely necessary, but if you don’t have any abs built up in the first place, then what are you going to “reveal” after you lose all that body fat?

That’s right, not much.

Just look at me in the pic above.

On the left, I was trying to “diet” my way to a 6 pack. Didn’t work too well.

But on the right (above 5 years later), I built a lot more muscle and really spent some time training my abs. Plus, I’m about 25 pounds heavier in the second pic.

A skinny guy with abs isn’t the look we’re after.It’s the same as a fat chick with big boobs.

Nobody cares.

This is why it’s absolutely critical that you train your abs just like they were any other muscle group.

If you don’t, You Will Regret It.

Lose enough body fat to see your abs. THIS IS WHERE WE FOCUS ON DIETING.

You can’t surprisingly visible abs if you just train them hard (and don’t go above 15% body fat), but if you want to get a shredded 6-pack, then you need to focus on your diet.

Do this consistently, and you will get ripped.

As for body fat percentages, most guys have to get down to 10% body fat before being able to see a clear outline of their abs.

The 2 most important factors when it comes to dieting and getting a 6-pack are

1 Eating in a calorie deficit (eating less calories than you burn)

2Eating enough protein to preserve muscle mass (0.8-1 gram of protein per pound of bodyweight is a good target)

PLEASE GIVE IT SOME MOTHERFUCKING TIME.

The workout routine I’m about to show you does literally take 10 minutes to do.

(See I didn’t trick you guys).

But the entire process/journey of building a six pack can take months/years depending on where you’re at.

It takes time to build a set of muscular abs.

And it takes time to lose the amount of fat needed to really see your abs.

THE #1 FACTOR THAT KILLS PEOPLE’S SUCCESS IS LACK OF PATIENCE.

If you don’t have the patience to train consistently and watch what you eat, every single day, then you’re guaranteed to fail.

No workout, supplement, or magic pill is going to fix that.

Alright, here it is.

I’m giving you 2 different ab workouts below.

One is based around bodyweight exercises only.

The other is done in a more conventional gym environment.

Just pick one. Don’t do both in the same day.

You can do the routines below 2-3x per week.

Just make sure you have at least 1 day of rest in between workouts.

10-Min Bodyweight Abs Routine

• This is a bodyweight abs circuit. So you will do each exercise in a row, without any rest in between.

• For each exercise, do as many reps as possible in 30 seconds.

• After one round of the circuit, rest 60 seconds, and repeat 2-3 more times.

This will actually take you less than 10 min haha.

10-Min Gym Abs Routine

The routine is structured like this:

EXERCISE:

[NUMBER OF TOTAL SETS], [NUMBER OF REPS PER SET], [REST TIME BETWEEN SETS]

AMAP = As Many Reps As Possible

▶ Lying leg raises: As many reps in 30 seconds

▶ Reverse crunches: As many reps in 30 seconds

▶ Side plank hip lifts: As many reps 30 seconds per side

▶ Kneeling cable crunches: 3 sets, 10-15 reps, 45 seconds rest between sets

▶ Hanging leg raises (leg to bar): 2 sets, AMAP, 45 seconds rest between sets

▶ Cable Woodchopper: 2 sets per side, 10-15 reps, 45 seconds rest between sets

About Keith Lai

I create realistic programs to help people transform their body.

That means no 2 hour workouts and no more eating nothing but brown rice and salad (because that’s lame as shit).

Fitness doesn’t have to equal suffering and I can show you to build the body of your dreams while living a balanced life.

If you liked this guide, please make sure to follow me on Facebook and Instagram where I post tips and exclusive updates (and nudes). Read the blog

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