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Daily Workout- Abs & Sprints



Daily Workout- Abs & Sprints


February 4, 2012 Workout Routine- Abs/Sprints


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 January 30, 2012:

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


For this week you will focus on strictly using dumbbells for all your exercises. Dumbbells are the best type of free weights when it comes to working your stabilizer muscles. Having to stabilize the weight you're holding in each hand improves coordination and activates more muscle fibers over all. Barbells are necessary for explosive exercises and going much heavier, but this week is all about working on your balance, coordination and stabilization. Make sure you warm up properly doing 3-4 sets before starting your working sets for a specific muscle group. You will also continue with your sprints.  





For Saturday, February 4, 2012, you will be doing abdominal training followed by sprints. You will mainly use dumbbells for your abdominal training. 



Abs


1) Weighted Decline Sit-Up

5 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).  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.








2) Weighted Decline Twisting Sit-Up
5 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.








3) Lying Hip Thrust

3 sets of 20 reps (each side)



Lie down on the floor on your back and put your hands on the floor beside you. Lift your legs up in the air so they create about a 70-80 degree angle from the floor. Then, forcefully thrust your hips upward so that they come off the ground using your abdominals to do so. Hold your legs up there at the top for a brief moment and squeeze the abdominals to maximize blood flow while keeping your hands flat on the ground. Slowly bring your hips back to the mat and then have your legs follow by bringing them down to just above the floor in an arc-like motion.








Cardio

20 sprints of 50 yards



It's probably pretty cold out this time of year but bundle up and prepare for the best cardio workout!  

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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