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Daily Workout- Abs & Sprints



Daily Workout- Abs & Sprints


July 18, 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 July 16, 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. 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. 





For Wednesday, July 18, 2012, you will train your abs & cardio.




Abs


1) Advanced Plank
5 sets of 12 reps


Lie down on all fours but with your elbows tucked into your sides and forearms resting on the ground and feet together and toes curled in hoisting your body up supporting it from falling. Keeping your back straight and butt up but not overly so with your abs tight. Hold the position there for as long as you can using your abs to hold you up. An advanced movement of the plank is by pulling one leg and the opposite arm in the air while maintaining your body up in the air on one arm and one leg. Switch arms and legs throughout the exercise to work on both sides of the abdominals.





2) Hanging Leg Raises
5 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) Twisting Oblique Machine

5 sets of 20 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) Crunches
5 sets of 50 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.


 




Cardio


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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