WillS

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Strictly Abs Workout

The Strictly Abs Workout This abdominal workout while it is simple when performed consistently and correctly can drastically transform your abs and provide a significant increase in overall core strength.
Equipment Needed Medicine ball or single dumbbell
Exercises Exercise Information and Tips Rep Information
Warm Up Quick warm up set of simple crunches to get blood flow into abdominals. Complete 1 set of 25 reps.
Weighted Sit Ups This exercise will aid your abdominals in gaining mass, using a medicine ball is best, but a weight can also work.  You may use a spotter, depending on the type of weighted sit up you do. Complete 4 sets of 25 reps with 45 seconds rest between sets.
Lying Leg Lifts Leg lifts focus on the lower section of the abdominals; also aids in lower back strength. Complete 3 sets of 30 seconds with 45 seconds rest in between sets.
Ab Crunch Back to the basics, this exercise will make your abdominals feel the burn as long as you keep to the proper form.  This will work  mostly the middle section of your abdominals. Complete 4 sets of 25 reps, with 45 seconds rest in between
Bicycle Crunch Lay on your back with your hands on your head and feet in the air, then bring the right knee to the chest and the left elbow to the knee while trying not to move the neck, then again with the left knee and right elbow and continue.  This a very effective exercise but can be difficult for beginners. Complete 3 sets of 30 seconds, with 45 seconds rest in between sets.
Vertical Crunches For this exercise lay on your back, then bring your legs straight up into the air so they are perpendicular to your body. Put your hands behind your head and begin crunching. Complete 3 sets of 25 reps, with 45 seconds rest in between sets
Burnout Do as many standard crunches as you can, whether it is 25 reps or 100 reps, perform until failure. 1 Burnout set

The Push Up Power Workout

The Push Up Power Workout The classic Push Up has been used by athletes for generations to get in shape. It has lasted the test of time for one reason: it gets results.This workout plan purely utilizes the classic Push Up and its alternate forms to give you an arm numbing workout. This is no sloucher’s workout. It simply gets results but you must put the effort in to get there.
Workout Description All exercises in this workout are different versions of the Push Up. Consult the Push Up page to learn about and properly perform each variant.

  1. Complete 4 sets, 20 reps each of standard Push Ups. Rest 45-60 seconds between each set.
  2. Complete 4 sets, 20 reps each of Close Grip Push Ups. Rest 45-60 seconds between each set.
  3. Complete 4 sets, 25 reps each of Wide Grip Push Ups. Rest 45-60 seconds between each set.
  4. Complete 4 sets, 25 reps each of Elevated Push Ups. Rest 45-60 seconds between each set.
  5. Complete 3 sets, 15 reps each of Military Push Ups. Rest 45-60 seconds between each set.
  6. Burnout- After all your sets are complete, just finish out by trying to do as many pushups as you can. If you don’t want to do that, just try and do 100 pushups in as little sets as you can.

This pushup work out is simple, it’s fast, and it will give you a great burn. And if those reps are not enough for you, try increasing each set by 5 reps.

A Simple Pushup

On a day where you can’t go to the gym, a simple work out only involving pushups can be the answer.  Pushups will help you maintain your strength, and also give you a nice tone to your mid section, and the best part about it is: you don’t have to leave your home.  Pushups are used all over the world and have many different strategies to shape and tone your upper body almost as good as any weight machinery.  There are different types of pushups such as: close and wide grip, elevated feet or hands, and you can put your knees on the ground.  These different forms of pushups work different parts of the chest, triceps, and mid section which can get you toned and keep you feeling good. Here’s a simple work out that deals strictly with pushups.
Simple Pushup Work Out:
-3 sets of 20 standard pushups- This is a warm up for the work out, it is simple and it gets the blood pumping in the chest and triceps. Rest about 45 seconds between each set.
-4 sets of 20 close grip pushups- This works the triceps more than the chest. If you do these correctly with your hands close together, then this will increase your arm strength quickly. Rest about 45 seconds between each set.
-4 sets of 25 wide grip pushups- This works the chest better than anything, it stretches out the chest and will make your chest burn. Rest about 45 seconds between each set.
-4 sets of 20 elevated pushups- This works the different muscles of the chest, it switches things up for the chest and triceps which will increase the muscle growth and tone. Rest about 45 seconds between each set. Rest about 45 seconds between each set.
-4 sets of 15 military pushups- This is the hardest part of the workout, you do a regular pushup except you push yourself off the ground and clap your hands and bring it back down to repeat. Rest about a minute between each set.
-Burnout- After all your sets are complete, just finish out by trying to do as many pushups as you can. If you don’t want to do that, just try and do 100 pushups in as little sets as you can.
This pushup work out is simple, it’s fast, and it will give you a great burn.

**visit the lifting guide for more tips and workouts

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