Joey Vaillancourt Fitness
Fat Loss Training, Muscle Building Training

Six Pack Training – Top 3 Exercises For Abdominals

August 2, 2010 by Joey Vaillancourt · 4 Comments 

In this six pack abdominal training video, I will show you the top 3 exercises to build a great six pack.

These are the exercises I am currently doing to get ready for a photoshoot but they are also great to include in any program you are following to gain muscle.

Try to incoporate this routine at least 3 times per week on your off days.


Here is the list of exercises:

Hanging Leg Raises
3 Sets of 15-20

Cable Crunches
3 Sets of 15-20

Abdominal Side Twists (seated)
3 Sets of 30

Complete the circuit without any rest between the exercises.

Only rest after completing the three exercises.

Rest for no longer than 60-90 seconds before repeating the circuit.

If you have never used these exercises or completed this many reps, be sure to start off with less reps and less total sets.

Work your way up to this amount over weeks or a month. Do not rush. Simply progress until you can complete the exercise description as listed above.

If ever hanging leg raises are too difficult, start off with lying leg raises, then decline leg raises and then once your ready, you can start on hanging leg raises.

Another variation for the hanging leg raises is if you have a leg raise apparatus that allows you to hold your body in position by resting your elbows on pads.

For more information on building muscle, burning fat and everything related to health and fitness, be sure to stay up to date right here at my blog :)


4 Responses to “Six Pack Training – Top 3 Exercises For Abdominals”
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Please try again.Keri Russell stars as Jane Hayes, an immersive vacation experience in the British countryside that promises to transform participants into Austens great heroines, as the squad was preparing to board the bus for training,a wicked thunderstorm pelted the Central Valley (Ticos’ tropical revenge for the Denver snowstorm in March Taking it a step further were Tico gods responsible for delaying the American football kickoff in Denver tonight)*Jozy Altidore who missed Sunderland’s Premier League match last weekend has recovered from a hamstring injury Klinsmann said but his availability hinges on fitness after a week layoffWill he start I doubt it Will he play Eh maybe There is another match four days from now and Klinsmann feels he has adequate frontline depth (Eddie Johnson Clint Dempsey Landon Donovan Aron Johannsson) to compensate for Altidore’s absence The starting lineup will come out about an hour before kickoff Unlike league matches the 23-man roster does not have to be cut down to 18 beforehand so unless Altidore is in street clothes he could play a role*If you are expecting the Americans to sit back put many bodies behind the ball absorb and counterattack in hopes of stealing three points or settling for a draw you are probably mistaken At least that’s the take after listening to Klinsmann Donovan and Michael Bradley today“We have what it takes to beat this team and there??s no reason why we can??t go in there with the attitude that we can win” Donovan said “It??s going to look different than any other qualifier has looked here for the US We are going in with a mentality that we want to win this game”The Americans have never won in Costa Rica — not in a qualifier not in a friendly They are 0-7-2 overall The draws came in a 1986 qualifier and a 1992 friendlyThirteen years have passed since the most controversial US loss here: Long before anyone had ever heard of Koman Coulibaly Jamaican referee Peter Prendergast awarded a penalty kick in stoppage time citing a handball on Gregg BerhalterBruce Arena said Prendergast “cheated us” Claudio Reyna tossed the captain’s armband toward the official FIFA suspended both of themFour years ago the Americans were outclassed from start to finish in a 3-1 defeat“I never felt like we were in the game which is crazy for our national team to say” Donovan recalled “They were all over us from the beginning and never let down”Klinsmann promises a more aggressive approach this time around“We??ll play our game We??ll try to take our game to them and see what they want to do with that We are now having the confidence that even away from home that is what we want to do tomorrow night”*Eight players are carrying yellow cards and in danger of missing Tuesday’s match against Mexico in Columbus:Altidore Bradley Dempsey Matt Besler Geoff Cameron Tim Howard Fabian Johnson and Jermaine Jones“Certainly when you are one yellow card away from being suspended you want to be real careful to make sure you are not picking up any stupid yellow cards whether it??s speaking to the referee or getting into it with a guy from the other team” Bradley said(Are you listening Jermaine)“Those are things you want to avoid But when it comes to tackling coming away with plays stopping a play those are things you have to do”In case of suspensions ”We have a bunch of guys at home on stand-by” Klinsmann said “They know they might get the call Friday night” to join the delegation in Columbus right away even if they have an MLS match this weekend*Klinsmann reiterated his displeasure with CONCACAF’s choice of referees: Mexico’s Marco Antonio Rodriguez Given the US yellow card situation Klinsmann said Rodriguez could “have a big say” in player availability for Tuesday’s match against … MexicoCall me naive but I’m not buying Klinsmann’s argument Rodriguez has officiated in two World Cups and is a priest Would he prefer an inexperienced ref from Nicaragua*How important is Donovan’s return to the senior squad for the final stretch of qualifiers and presumably the World Cup next summer“If we want to play more than three games at the World Cup” Bradley said “we need Landon”Donovan last played in a qualifier in June 2012 at Guatemala in the semifinal round and has missed 10 qualifiers*If everything falls their way the Americans could clinch a World Cup berth Friday night They would need to win Mexico would need to draw at home against Honduras and Panama would have to lose or tie at home against last-place Jamaica“The hardest thing to do is finish it off” Donovan said “You don??t want to go to Game 9 worrying about trying to qualify You want to get it done as soon as possible We have to smell the blood and go for it and wrap it up if we can There??s no reason why we shouldn??t attack”Later, such as the building of the new memorial to the Rev.

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