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Home Training Workout Routine of the Day Gym Workouts November 9, 2011 Workout Routine- Get Shredded with Cardio & Abs

November 9, 2011 Workout Routine- Get Shredded with Cardio & Abs

November 9, 2011 Workout Routine- Get Shredded with Cardio & Abs

November 9, 2011 Workout Routine- Get Shredded with 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 November 7, 2011:

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

For Wednesday, November 9, 2011, 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
3 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) Double Crunch

3 sets of 20 reps

Lie down on the floor on your back, with both hands extended behind your head. Forcefully crunch your body up whilst simultaneously pulling your knees up into your ribcage so that your chest touches 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 where your arms are fully extended behind your head and your legs extended but not touching the ground (just above).








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.








5) Resistance Band Vertical Crunch
5 sets of 20 reps


1) Attach the resistance band around a hanging stationary object, such as a pull-up bar. 

2) As you are sitting on your knees, bring your elbows to the ground using just your abs to contract.

3) Return to the starting position and repeat to complete a set.







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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