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Get a six-pack in four weeks

Mens Health
sixpackvalentine2-medium_new

This workout can get you the body you want in four weeks

The workout

Complete three circuits of the six exercises below four times a week (Learney suggests Monday, Tuesday, Thursday, and Friday or Saturday) for four weeks. On two of your non-workout days, complete 45 minutes of uphill treadmill walking (not running). Rest on Sunday.

Your total workout each day should last 45 minutes. Fill in any spare time you may have after completing the circuits with some uphill treadmill walking to complete a 45-minute slot. Keep your rest periods tight and focus on technique rather than speed.

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.

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