Quick Summer Workout and Abs Plan

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This morning I decided that I was going to run ,do a bit of skipping and then blow through this amazing Resistance Workout.  I actual got the idea from my friend Jamin Thompson, the creator of the 6 Pack Abs Secret...this dude is crazy ripped! - (I'm actually using his Abs Program right now)

Anyway, he also has some great Gym workouts that combine workout elements that are right down my alley.  You know that my main method I like to use best is via resistance training circuits and the reason is simple. Of course resistance training allows you to increase your metabolic rate, but here’s the kicker:

Research has proven that not only do you elevate your metabolic rate when doing resistance training, but you can burn fat for up to 16 hours AFTER your workout!

If you’re like me and Jamin, you want to make the best use of your time in the gym, so you really want to try and structure your workout so that you can combine muscle building and fat burning principles together to get great results FAST.

This workout can definitely be done at the gym, but if you have the following equipment, you can do it at home - Kettlebell, Dumbbells ( I use my Ironmaster) and Swiss Ball.

We will be using intense resistance training. Resistance training (weight training, bodyweight exercises, plyometrics) causes your body to burn MORE belly fat AND additional calories while you are at home chilling on the couch.

We will be using total body workouts. Again, I’m preaching workout efficiency here and with that being said, there is no point in training one body part per day like you’re getting ready for a Mr. Olympia contest. Unless you are on heavy doses of steroids (which you better not be) that is a surefire way to fail.

We will be skipping the slow, boring, hamster cardio and using interval training. If you want to ever rock a cover model’s body you DEFINITELY need to start doing interval training. Not only will it take much less time, but research has proven it to be much more effective than normal cardio for burning belly fat.

Check out my morning workout and I added one of Jamin's workouts as well.


FUNK’S WORKOUT

• Perform the following circuit 3 times in a row and rest for: 60 seconds between circuits. As you begin to develop more strength and endurance, you can shorten the rest period to: 45 seconds and complete the circuit 4 times. In this circuit you will perform each exercise for 30 seconds with 10 seconds of rest in between sets.
• For all timed exercises, maintain a good tempo for the duration of the set and try to do as many quality reps as you can within that time frame.
• Use a GYMBOSS TIMER to make sure you stay on track for the rest periods.
• At the end of your rest period you will begin your next set right away.



Order Exercise Sets Reps Rest

A Dumbbell Front Squats 1 :30 :10
B Pullups/Chin ups 1 :30 :10
C Kettlebell Swings 1 :30 :10
D Standing Calf Raise 1 :30 :10
E Mountain Climbers 1 :30 :10
F Swiss Ball Leg Curl 1 :30 :10
G Floor Dumbbell Chest Press 1 :30 :10
H Hammer Curl 1 :30 :10
F Standing Dumbbell Extensions 1 :30 :10
G Side Lateral Shoulder Raises 1 :30 :10



JAMIN'S WORKOUT

• Perform the following circuit 3 times in a row and rest for: 60 seconds between circuits. As you begin to develop more strength and endurance, you can shorten the rest period to: 45 seconds and complete the circuit 4 times.
• Maintain a good tempo for the entire set and try to do as many quality reps as you can without cheating.
• At the end of your rest period you will begin your next set right away.

Order Exercise Sets Reps Rest
A Power Cleans 1 8-10 None
B Bodyweight Prisoner Squat 1 25 None
C Renegade Dumbbell Row 1 10-12 None
D Dumbbell Step-Ups 1 10-12 None
E Tricep Pressdown 1 10-12 None
F Standing Barbell Curl 1 10-12 None
G Incline Dumbbell Bench Press 1 8-10 None
H Stiff Legged Deadlift 1 8-10 None
I Seated Dumbbell Shoulder Press 1 10-12 None
J Burpees 1 25 None


Check out Jamin Thompson's six pack abs program (shown below), to help regular guys and gals reach their potential. Not only will he cut through all of the BS for you but you’ll get a ton of workouts (plus delicious meal plans) similar to the ones shown here today that will give you practically an endless combination of workouts to use. In fact, the system is so easy to use and modify that you can practically guarantee that you’ll never get bored and that your results will just keep getting better and better.

GET YOUR SIX PACK PROGRAM - CLICK HERE