Build a Six-Pack With This Seven-Move Workout

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This month, in the sixth installment of our yearlong series that’ll get you the specific workout results you want, we smash your core to sculpt a stronger six-pack. Next month, we’ll give you more.

Here’s a secret about six-pack abs: You don’t actually need six cubes of muscle in your abdomen to live a happy and productive life. You do, however, need an all-around great core workout if you want to fix your posture, avoid injury, and, oh yeah, look pretty damn good on the beach. That’s where Peloton Tread instructor Andy Speer, C.S.C.S., comes in. Speer built his Men’s Health Anarchy workout-video series around intense core moves. And now he’s devised a program that’ll make your torso rock solid.

Directions

Train 5 straight days, then rest 2 days. Do this workout 3 days a week, with heavy-weight workouts in between. On your first heavy-weight day, do 4 sets of 10 deadlifts, then do 30 minutes of running. On your second, do 4 sets of 10 lunges per leg and 4 sets of 10 dumbbell rows per arm, then jog for 30minutes. Begin every workout with a warmup: 1 minute of jumping jacks and 5 reps of cat-cow stretches.

The Workout

Do this as a circuit. In weeks 1 and 2, do each move for 30 seconds, then rest 15; do 3 rounds. In weeks 3 and 4, work for45 seconds, then rest 15; do 4 rounds.

1. Two-Step Getup

Lie on your back, a dumbbell in your right hand directly over your chest, right knee bent. This is the start. Press the bell upward, propping yourself onto your left elbow. Pause. Push your torso off the floor. Pause. Return to the start. Do 1 set on each side before doing the next move.

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