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Daily Workout- Cardio & Abs

Daily Workout- Cardio & Abs


January 8, 2012 Workout Routine- Cardio/Abs


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 2, 2012:

Monday: Off
Tuesday: Upper Body
Lower Body
Thursday: Cardio/Abs
Friday: Off
Saturday: Full Body/Cardio
Sunday: Cardio/Abs



For this week, we are going to focus on doing upper body on one day and then doing lower body on another. You will also do a full body workout (both upper body and lower body) on one day. Repeatedly doing seperate muscle groups each day can cause muscular adaptation and may prevent proper strength and muscular gains. Bringing variety to your routine can help you break this plateau and shock your muscles to new growth. You will focus on doing mainly compound workouts because they are more effective for building quality muscle mass and provide more of a cardiovascular workout. You will do both higher reps and lower reps to focus on both endurance training and strength training. Make sure you warm up with 3-4 sets, gradually increasing the weight, before you start your working sets.




For Sunday, January 8, the workout you will be performing will be starting off your workout with some cardio on the treadmill followed by a 30-45 minute minute abdominal routine. 




2 mile 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 speeds and inclines every 1/4 of a mile:

  • 6.0 MPH, 1.0 incline
  • 7.0 MPH, 3.0 incline
  • 8.0 MPH, 1.0 incline
  • 10.0 MPH, 3.0 incline
  • 6.0 MPH, 1.0 incline
  • 10.0 MPH, 3.0 incline
  • 7.0 MPH, 5.0 incline
  • 6.0 MPH, 1.0 incline

Cool down on 4.0 MPH with a 1.0 incline for 1/4 mile and gradually reduce your speed





1) Floor Wipers
5 sets of 20 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.







2) Hanging Leg Raise
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) Cable Woodchoppers

5 sets of 20 reps 


Place a rope on the cable rack at the highest (tallest) setting. Grab the rope and step out from the cable rack and go in a wide athletic stance (wider than shoulder-width) sideways to the cable rack. Keep both arms fully extended outward with each hand on either side of the rope. With your feet remaining planted, slowly twist the rope from one side all the way down and to the other side by using your abs to do so; where your elbow touches your opposite knee. Slowly return it back up top to the other side. Remember to perform the exercise on both sides of the body.







4) 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.







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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