Diet for a Six Pack

Keep in mind that this work out is for anybody even if you are just a beginner. But the more weight you have to lose the harder this will be so you might want to lose some weight before attempting. If you truly want to get ripped in one month then you need to not slack for even one set. Be consistent.

Do these 6 exercises in this order to keep things simple. All these exercises are body weight and if you do not have the equipment do the substitutions instead.. Do this workout 3 days a week and do light cardio on the other days. There is no prescribed rest time in between sets. Just take as much rest as you need to catch your breath and get right back into it.

Warning: By following this workout you may experience sweating, soreness, and a willingness to give up.

The Warm Up - Simply start doing some kind of light exercise for 5 minutes. Some great choices are walking, skipping rope, and doing jumping jacks.

1) The Plank - Do this by getting into a push up position except rest your upper body on your forearms and keep your body straight for at least 60 seconds, longer if you can. Do this for 3 sets.

2) Push Ups - Assuming everybody knows how to do these. Do as many as you can for 3 sets. Alternate the position of your hands from shoulder width to twice your shoulder width.

3a) Body Weight Squats - Squat down until your legs are parallel to the floor. Do as many as you can handle for 2 sets with the next exercise matched up as a super set. This means do a set of squats and then a set of leg curls or lunges right after with no rest.

3b) Swiss Ball Leg Curls/Lunges - If you are reluctant to have an exercise ball do leg curls right after a set of squats. You do them by laying on the floor with the back of your calves resting on the ball. Then bring the ball back towards you. Do lunges if you do not have an exercise ball and superset them with squats.

4) Dumbbell Rows/Inverted Rows - Do bent over dumbbell rows with light weights you can handle for 15 reps. Do 3 sets of as many as you can after 15 reps for the first set. If you would rather use your body weight then do inverted rows for more balance.

5) Reverse Crunches - Simply lie on your back with your legs up in the air and your knees bent at 90 degrees. Then bring your knees back to your chest. Do these for 3 sets of 12 reps. You can alternate each workout with hanging knee raises or crunches on an exercise ball.

By saving the ab exercise for last you will already be a little worn which will make your abs work harder. By doing body weigh compound exercises you are building your core to be very strong which will really show in your ripped abs. Congratulations in advanced.