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Daily Workout- Abs & Cardio

Daily Workout- Abs & Cardio

May 16, 2011 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 May 14, 2011:

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

For this week you will focus on doing standard workouts, incorporating both compound and isolation exercises. For your cardio exercises, you will do long distance runs. Try to run about 3-5 miles depending on your conditioning levels. 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, May 16, 2012, you will train your abs followed by a long distance run.

1) Weighted Decline Sit-Up

3 sets of 20 reps

Sit down on a decline bench with legs in the given pads to prevent you from falling. Have a buddy hand you a weight (plate or dumbbell). Keep the dumbbell on your chest and in one smooth motion, sit yourself up by using your abs. Keep your head looking forward and don't jerk to get yourself up. Come up to the top where the top is considered before your body is perpendicular to the floor (60 degrees or so) to keep maximum tension (don't sit too far up) by rotating your body towards one side (your elbow should aim to hit your knee).  Squeeze your abs at the top. Slowly come back down but do not let your entire back hit the pad. Repeat the rep just before your upper back hits by alternating sudes on each successive repetition.

2) Hanging Leg Raise

3 sets of 20 reps

Position yourself so that your elbows go into the inserts of the pocket of the hanging ab apparatus. Hold yourself up using your abs to do so and holding on to the apparatus itself with your hands for extra support. Without jerking or swaying your body, forcefully pull your legs up using your abs until your toes are eye-level. Hold it there for a brief moment to squeeze. Then, return your legs back down to the original position without swaying at all (keep your abs tight to prevent from swaying and do it slowly).

3) Weighted Rope Twisting Crunch

3 sets of 20 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.

4) Twisting Cable Baseball Swings

3 sets of 20 reps 

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.

5) Crunches

3 sets of 30 reps

Lie down on the floor on your back, with both hands either behind your head or crossed over your chest and legs up on a bench so your hamstrings are perpendicular with the floor. Forcefully crunch your body up so that your elbows touch your thighs. Hold it there for a brief moment and squeeze the abdominals to maximize blood flow. Slowly come back down to the original position just before your upper back touches the ground and repeat.




3-5 mile run (depending on your conditioning)


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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