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Home Training Workout Routine of the Day Gym Workouts December 21, 2011 Workout Routine- Jump Rope Cardio & Abs

December 21, 2011 Workout Routine- Jump Rope Cardio & Abs



December 21, 2011 Workout Routine- Jump Rope Cardio & Abs


December 21, 2011 Workout Routine- Jump Rope 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 December 19, 2011:

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

 

For this week, you will focus on doing both compound supersets and isolation supersets. Isolation exercises target one specific muscle and are great for building definition. Therefore, an example of a bicep isolation superset would be pumping out one arm cable curls followed immediately by concentration curls. Isolations are particularly good for building your weaker muscles. Compound exercises are used to work out a group of muscles. Therefore, when you do 2 sets of a very similar exercise on the same muscle group, it is called a compound superset. These are great for building and balancing all the muscles of a group since they get hit by two similar exercises one right after the other. A compound superset example would be doing a flat bench press followed immediately by an inclined bench press. 

 


 

 

 

For Wednesday, December 21, 2011, you will focus on doing cardio and abs simultaneously. After each set of your ab exercise, you should immediately jump rope for one minute. Give yourself one full minute of rest and repeat. Therefore, you will do 15 sets of abs with 15 one minute jump rope sessions with one minute breaks in between. Watch this video to learn more about jump roping in between sets. 

Note: This is not the exact routine you will be doing but it will give you a basic understanding. 


 

 

 

 

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) Advanced Ab Roll Out

3 sets of 12 reps

 

 

 

While standing up, and knees slightly bent, bend over at the waist and reach for the ab roller down on the floor. In one smooth motion, extend your arms outward completely lowering your body to the floor. Do not let your body touch the ground at all. Keep your back straight and butt level with your back. Slowly return back to the standing position.

 

 

 

 

 

 

 

 

3) Floor Wipers

3 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.

 

 

 

 

 

 

 

4) Jack Knive Toe Touches

3 sets of 30 reps 

 

Lie down on the floor on your back, with both hands extended behind you, and legs up in the air and fixated at a high point. Forcefully pull your arms up to touch your toes without moving your legs and only using your abs to do so. Hold it there for a brief moment and squeeze the abdominals to maximize blood flow. Slowly come back down to the original position.

 

 


 

 

 

 

5) Cable Woodchoppers

3 sets of 20 reps (each side) 

 

 

 

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.

 

 

 

 

 

 

 

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. Oh yeah, and the best transformation wins $10,000!

 



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