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Home Training Workout Routine of the Day Gym Workouts Daily Workout- Abs Supersets & Cardio

Daily Workout- Abs Supersets & Cardio



Daily Workout- Abs Supersets & Cardio


March 7, 2012 Workout Routine- Back Supersets


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 5, 2012:

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



For this week, you will do supersets. Incorporating supersets in your workouts is a great way of training that can save time, add intensity and help you bust through weight loss plateaus. By working the same muscle with one exercise right after another, you overload your muscles and can add even more stimulation to help your muscles grow that much more. You will try to get 12 reps per exercise.





For Wednesday, March 7, 2012, you will focus on your abs with supersets and then finish your routine with some cardio intervals on the treadmill. You should immediately go from one exercise to the next. After you do both exercises (which counts as one superset), you should rest for no more than two minutes and repeat with the supersets. 



Abs


1) Floor Wipers (right to Hanging Leg Raises)
5 sets of 12 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.











1) Hanging Leg Raise


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).










2) Machine Combo Crunch (right to Weighted Rope Crunch)

5 sets of 12 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.



 



2) Weighted Rope Crunch

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. Hold for a brief moment and squeeze your abs. Return it to the top raising it carefully without overextending yourself.




 






3) Twisting Oblique Machine (right to Side Oblique Crunch)
5 sets of 12 reps

 

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.


 




3) Side Oblique Crunch
Try to go to failure on each side

Lie down on the floor on your side with legs curled up one atop of the other. Put your hand on your head and crunch your body up sideways. Hold it there for a brief moment and squeeze the obliques to maximize blood flow. Slowly come back down to the original position. Be sure to switch sides.





 





Cardio

One minute 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 speed every minute:

  • 6.0 MPH, 2.0 incline
  • 10.0 MPH, 2.0 incline
  • 6.0 MPH, 2.0 incline
  • 10.0 MPH, 2.0 incline
  • 6.0 MPH, 2.0 incline
  • 10.0 MPH, 2.0 incline
  • 6.0 MPH, 2.0 incline
  • 10.0 MPH, 2.0 incline


Cool down on 4.0 MPH with a 1.0 incline for 5 minutes 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 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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