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Daily Workout- Abs & Cardio

Daily Workout- Abs & Cardio

March 21, 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 March 19, 2012:

Monday: Chest/Triceps/Cardio
Tuesday: Back/Biceps
Wednesday: Abs/Cardio
Thursday: Legs
Friday: Shoulders/Abs/Cardio
Saturday: Off
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 both muscular endurance and strength. For your cardio exercises, you will do all sprint based workouts. 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. You will do 3 exercises per muscle group at 5 sets each.

For Wednesday, March 21, 2012, you will do an ab routine followed by sprints outside. You will focus more on your obliques for your ab routine.


1) Advanced Ab Roll Out
5 sets of 20 reps


While standing up, and knees slightly bent, bend over at the waist and reach for the ab roller down on the floor. In one smooth motion, extend your arms outward completely lowering your body to the floor. Do not let your body touch the ground at all. Keep your back straight and butt level with your back. Slowly return back to the standing position.


2) Weighted Rope Twisting Crunch
20 reps, 15 reps, 10 reps, 6 reps, 6 reps

Set up a rope at the highest setting. Kneel underneath it so you are curled up with your butt resting upon your heels (feet are flat toes and toes are not curled) and grab it cupping your elbows around your head. Pull the weight down in an arc-like motion pulling with your abs and not your arms until your elbows hit your knees. However, when you pull it down, twist your body across so that your elbow touches your opposite knee as illustrated. Hold for a brief moment and squeeze your abs. Return it to the top raising it carefully without overextending yourself.  Alternate between each side on every rep.

3) Twisting Cable Baseball Swings

5 sets of 20 reps (each side)

Place a handle on the cable rack at mid-level. Grab the handle and step out from the cable rack and go in a wide athletic stance (wider than shoulder-width). Keep both arms fully extended outward. Slowly twist the handle from one side to the other without bending your arms at all (keep them extended). Slowly return it back to the other side.



20 sprints of 50 yards

Try to find about 50 yards of space (half the length of a football field). Sprint 50 yards as hard as you can, rest 30 seconds and repeat for a total of 20 times. 

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 Programwhich 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.

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