Get Washboard Abs: 30 Days to 6 Pack Abs

A Pre-Made Workout Plan Just For You

Sometimes it’s hard to get intense with your workouts after all the work and errands that come your way day in and day out, and when this happens the results from any exercise seem to dissipate as quick as a politician changes their word.

But the answer is you simply have to change things up and you just have to get intense to see real results. I’ve designed this workout program based on what I’ve seen work for a lot of people so all you have to do is put it in place and stick with it for 30 days.

Get out your calendar and prepare yourself to get totally fit.

My 30 Day Plan for 6 Pack Abs

For the next 4 weeks, if you seriously want to get washboard abs you’re going to train 6 days a week. All 6 of those days will include a quick cardio session (your choice) in the morning, while 4 of those days will also include weight training in the evening (but it’s a quick one that you can get done within 30 minutes).

One day a week should be reserved for a total rest day. If you’re feeling really ambitious, try doing yoga on this last day, but this is one day you shouldn’t go intense so you can give your body the ability to recover.

For each set, perform 12-14 reps or until your muscle reach failure.  Rest between exercises and sets should be no longer than 30 seconds.

6 Pack Abs Nutrition

Before we move onto the workout routine, getting those abs to show requires a pretty awesome healthy meal plan but it’s really hard to get all the nutrients you body needs every day. That’s why I put together this list of supplements you can add to your diet so you can get one big step closer to your 6 pack abs goals!

• Evlution Nutrition: BCAA Energy
• SleepMode Natural Sleep Aid
• NOW Certified Organic Whey Protein
• Signature Creatine Performance & Recovery
• Optimum Glutamine
• Signature Omega 3 Fish Oil
• GABA Relax with Vitamin B6

Add this to your daily intake of healthy meals like one of these plans: Six Pack Diet for Women or Six Pack Diet Plan for Men.

Now let’s get to the workout component which will really show through as long as you’re following the nutrition & supplements just mentioned.

30 Days to 6 Pack Abs Workout Plan

Day 1: Cardio, Abs, and Chest/Shoulders

Perform 30 minutes of cardio (your choice) in the AM, and the following weight training workout in the PM:

• 3 sets ab crunch (view exercise)
• 3 sets ab crunch on stability ball (view exercise)
• 4 sets dumbbell chest press (view exercise)
• 3 sets incline dumbbell chest press (view exercise)
• 3 sets hanging leg raise (view exercise)
• 3 sets seated dumbbell shoulder press (view exercise)
• 4 sets bent-over deltoid raises (view exercise)
• 3 sets dumbbell flye (view exercise)

Day 2: Cardio and Rest

Perform 30-45 minutes of cardio (your choice) in the AM, and rest your muscles in the PM.

Day 3: Cardio, Abs, and Back/Traps

Perform 30 minutes of cardio (your choice) in the AM, and the following weight training workout in the PM:

• 3 sets lower ab bicycle crunch (view exercise)
• 3 sets Russian twist (view exercise)
• 4 sets bent over dumbbell row (view exercise)
• 4 sets close-grip pull-up (view exercise)
• 3 sets rope ab twist (view exercise)
• 4 sets cable lat pulldown (view exercise)
• 3 sets cable row (view exercise)
• 3 sets back extensions with twist (view exercise)

Day 4: Cardio and Rest

Perform 30-45 minutes of cardio (your choice) in the AM, and rest your muscles in the PM.

Day 5: Cardio, Abs, and Arms

Perform 30 minutes of cardio (your choice) in the AM, and the following weight training workout in the PM:

• 3 sets ab crunch (view exercise)
• 4 sets barbell bicep curl (view exercise)
• 4 sets tricep pushdown with rope (view exercise)
• 3 sets oblique crunch on stability ball (view exercise)
• 4 sets hammer curl with rope (view exercise)
• 3 sets tricep extension on bench (view exercise)
• 3 sets bicycle crunch (view exercise)
• 3 sets incline bicep curl (view exercise)

Day 6: Cardio, Abs, and Legs

Perform 30 minutes of cardio (your choice) in the AM, and the following weight training workout in the PM:

• 3 sets hanging knee raise (view exercise)
• 4 sets barbell deadlift (view exercise)
• 4 sets front-dumbbell squat (view exercise)
• 3 sets ab twist with pulley (view exercise)
• 4 sets leg curl machine (view exercise)
• 4 sets leg extension machine (view exercise)
• 4 sets calf raise with barbell (view exercise)
• 3 sets woodchopper (view exercise)

Day 7: Rest

Repeat this workout plan for a minimum of 4 weeks, or keep going if you’re feeling motivated. You should start seeing significant results after just a couple of weeks, but you’ve got to get intense with every exercise.

To take things to the next level and boost your results you may want to try a natural fat burner like 7-Keto LeanGels or MAN Sports Fat-Burning Raspberry Ketones.

A time-released protein smoothie including NOW Certified Organic Whey Protein or Gardenia All Natural Vegan Protein is also a great way to end every workout. Not only will it help build your lean muscle mass and improve your recovery, it will also give your metabolism an extra boost!

Have any questions or feedback about 30 Days to 6 Pack Abs? Please leave a comment below…