THE SINGLE-DIGIT BODY FAT SIX-PACK CIRCUIT – Article from Mens Health
The biggest mistake of getting a summer six-pack? “Not starting soon enough,” says David Kingsbury, the PT who got Hugh Jackman in shape. Yes, if you want abs come beach-season then you’ve got to start working on them now. In other words, you need to start his workout today.
This circuit is all about stripping your belly blubber, while building up the abs underneath. Replace one of your weekly workouts with this circuit and you’ll sculpt a solid core in six weeks.
What are you waiting for?
A: Superset 1
Perform the first two exercises back-to-back.
Barbell Bench Press from David Kingsbury on Vimeo.
01
Barbell bench press
Sets: 5 / Reps: 5 / Rest: 0
Lie back on a flat bench holding a barbell in the rack above you with a shoulder-width, overhand grip. Lift the bar off the rack and position it above your chest with arms fully extended. From the starting position, breathe in and lower the bar slowly until it skims the middle of your chest. Push the bar back to the starting position explosively as you breathe out. That’s one rep.
Pull Ups (Neutral Grip) from David Kingsbury on Vimeo.?
02
Pull-ups
Sets: 5 / Reps: 5 / Rest: 60sec
Grab the handles of the pull-up station with your palms facing away from you and your arms fully extended. Your hands should be around shoulder-width apart. Squeeze your shoulder blades together, exhale and drive your elbows towards your hips to bring your chin above the bar. Lower under control back to the start position.
B: Superset 2
Perform the next two exercises back-to-back.
Push Ups from David Kingsbury on Vimeo.?
03
Press-up
Sets: 2 / Reps: 90sec / Rest: 0
Set up with your weight supported on your toes and hands beneath your shoulders, body straight. Take care to keep you core locked so a straight line forms between your head, glutes and heels. Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms.
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04
Lat pulldown
Sets: 2 / Reps: 90sec / Rest: 60sec
Kneel in front of the cable machine and face away. Grab the bar with your palms facing away from you, shoulder-width apart. Lean back slightly and push your chest out. Pull the bar down to your chest, then return slowly to the start position. Your torso should remain still throughout.
C: Superset 3
Perform the next two exercises back-to-back.
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05
Dumbbell single arm upright row
Sets: 5 / Reps: 12 / Rest: 0
Hold a a dumbbell in one hand in front of your body with an overhand grip. Raise your elbow up and to the side using your shoulder muscles to raise the weight up towards your chin. Lower under control back to the start position.
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Dumbell Zottman Curls from David Kingsbury on Vimeo.
06
Zottman curl
Sets: 5 / Reps: 12 / Rest: 0
Stand holding two dumbbells with your arms fully extended, palms facing forwards. Curl the weights up to shoulder height, taking care to move only your forearms. At the top position, while squeezing your biceps, rotate your wrists until your palms are facing away from your body. Lower back down to the start position and, at the end of the move, again rotate your wrists so your palms are facing out.
D: Superset 4
Perform the next two exercises back-to-back.
Parallel Bar Dips from David Kingsbury on Vimeo.?
07
Dips
Sets: 5 / Reps: 12 / Rest: 0
Grab the bars of a dip station with your palms facing inward and your arms straight. Slowly lower until your elbows are at right angles, ensuring they stay tucked against your body and don’t flare out. Drive yourself back up to the top and repeat.
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Push Ups from David Kingsbury on Vimeo.
08
Press-up
Sets: 5 / Reps: 12 / Rest: 0
Set up with your weight supported on your toes and hands beneath your shoulders, body straight. Take care to keep you core locked so a straight line forms between your head, glutes and heels. Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms.
E: Final superset
Perform the last two exercises back-to-back.
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Barbell Roll Out from David Kingsbury on Vimeo.
09
Barbell rollout
Sets: 5 / Reps: 8 / Rest: 0
Load a barbell with 5kg plates and grab the bar with an overhand, shoulder-width grip. Position your shoulders directly over the barbell and slowly roll the bar forwards. Pause, then reverse the move.
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Burpees from David Kingsbury on Vimeo.
10
Burpee
Sets: 5 / Reps: 12 / Rest: 90sec
From a standing position squat down until your thighs are parallel to the floor and place your palms on the floor. From there kick your feet back as far as you can while keeping your arms extended. As soon as your feet land jump them back in towards your hands, then jump up into the air. Land and immediately squat down to go into the next rep.
