Daily Workout- Abs & Cardio

February 8, 2012 Workout Routine- Abs/Cardio

Muscle Prodigy is committed to helping you with your fitness goals. You need to hit the gym often and hard. However, sometimes it gets overwhelming with what to do in the gym. We're here to break down a structure for you that will include a detailed script of exactly what you should be doing in the gym each day. That's right...every Monday we will post the schedule for the week, meaning that you will have advance notice of exactly what days you should be hitting the gym, which muscle groups you will be training, and which days you have off to give your body adequate rest. Every single morning, we will post the routine of the day, so you know exactly what to do while in the gym.

These routines are exactly what the founders of Muscle Prodigy do, so you know that you are in good hands. We will always stay committed to provide you with tough workouts, but we will never overtrain you like most other programs do. We also show you exactly how to perform the exercises with our before and after pictures and our instructional videos, in which we demonstrate the exercises and walk you through them. Be sure to check back every single day for your structured workout program!

Please check out our Exercise Database to learn how to do any type of workout as well.

Schedule for the Week of February 6, 2012:

Monday: Chest/Abs
Tuesday: Back
Wednesday: Abs/Cardio
Thursday: Legs
Friday: Arms/Cardio
Saturday: Shoulders/Cardio
Sunday: Off

For this week you will focus on doing standard workouts, incorporating both compound and isolation exercises. You will do both high reps and low reps to work on your muscular endurance and strength. For your cardio exercises, you will do intervals on the treadmill. Make sure you increase the weight as the reps decrease (and vise-versa). Make sure you warm up properly doing 3-4 sets before starting your working sets for a specific muscle group.

For Wednesday, February 8, you will start off your workout with an abdominal routine. You will mainly focus on your oblique muscles for this specific workout incorporating many twisting and rotational exercises. You will finish your day with cardio intervals on the treadmill.

Abs

1) Floor Wipers
5 sets of 20 reps

Lie down on the floor and have a buddy hand you a weighted bar over your chest for you to reach up and grab it with hands shoulder-width apart. Hold it at the top as if you were holding the bar at the top of the bench press. While holding it there, bring your legs all the way up to one side (to the edge of the bar or the plate). Slowly bring it back down to the center without letting your legs touch the ground. Repeat this but ring your legs to the other side as well.

2) Machine Combo Crunch
5 sets of 20 reps

Sit down on the chair reaching up for the handlebars and slipping your legs into the given pads. Keeping your arms stable and in a fixed position, pull your legs up to your chest while pushing your chest down to your legs (hence, the combination movement) by using your abs to do so (not your arms or legs). Come to the top of the movement, where your head is practically touching your knees but back is flat against the pad. Squeeze your abs at the top. Slowly come back up to the original position using your abs to guide you.

3) Twisting Oblique Machine
5 sets of 15 reps (each side)

Sit down in the machine with the pads set on the highest setting so that the pad is 90 degrees from looking forward. Keep your chest to the pad and grab the handlebars. Pull it across to the other side completely in a full range of motion by twisting your body and using your abs. Slowly twist your body back to the original position. Make sure to switch the pad to the opposite side.

4) Twisting Crunch
5 sets of 30 reps

Lie down on the floor on your back. Put your hands on your head. Crunch your body up twisting on the way up whilst simultaneously pulling your knee into your ribcage so that your elbow touches your opposite knee. Hold it there for a brief moment and squeeze the abdominals to maximize blood flow. Slowly come back down to the original position. Be sure to switch.

Cardio

2 mile intervals on the treadmill

Start off the treadmill with a 6.0 MPH jog for 5 minutes to warm yourself up.

After your warm-up, do the following speeds and inclines every 1/4 of a mile:

6.0 MPH, 1.0 incline
7.0 MPH, 3.0 incline
8.0 MPH, 1.0 incline
10.0 MPH, 3.0 incline
6.0 MPH, 1.0 incline
10.0 MPH, 3.0 incline
7.0 MPH, 5.0 incline
6.0 MPH, 1.0 incline

Cool down on 4.0 MPH with a 1.0 incline for 1/4 mile and gradually reduce your speed

Be sure to check back every single day for your workout of the day!

Please check out our Exercise Database to learn how to do any type of workout

This is a simplified workout routine that just shows you the number of reps and sets. However, there are many variables that go unaccounted for in this program that we explain fully in our MP45 Program, which will get you more ripped in only 45 days because it hinges on the idea of the type of intensity you must achieve while in the gym. Also, the battle with your physique is won in the kitchen, not just the gym. MP45 includes the most detailed workout program and meal plan for all 45 days, including 300 pages of nutritional and training science depicting exactly why MP45 is so effective. These workouts are very basic ideas of what we do in the gym, which will tremendously help your results, but nutrition is actually responsible for 80% of the way you look. Also, the type of reps you are completing within your set is very important, which is why MP45 is so effective. We explain how to exactly achieve the pump during your workouts and how to completely exhaust your muscle to expedite the process of it recovering to grow back in half the time.