WEEK 12

WEEk 12- Discover How To Get Six Pack Abs In 16 Weeks Or Less. - video powered by Metacafe
Workout Routine: Week #12 Instructions:

All exercises are done in a superset between upper body and lower body.
For example, pushups with hands on the ball (with bands to add resistance)
are supersetted with a jump squat with weights. Do NOT rest within the
superset, but rest 30 seconds after the lower body before repeating the
superset again. Repeat for a total of 2-4 rounds total. Proceed to the next
superset.

Aim for lower reps: 6-10 reps
Aim for 2-4 rounds for each superset
Again, take no more than a 30 second rest in between.

Here is the routine for the week:
Make sure to watch the video several times and observe my form

A1: Pushups with hands on the ball (with band to add resistance)
A2: Jump Squat with weights
*Aim for 3-4 rounds

B1: Spiderman pushups with bands
B2: Alternating Split squat jump with weights
*Aim for 3 rounds

C1: Pull-ups with weights (you can use a backpack with books in it for weights)
C2: Squat hold with weights (hold for as long as you can)
*Aim for 3-4 rounds

D1: Recline Pull with the rope (one leg up)
D2: Calf Raise with weight
*Aim for 3 rounds

E1: Bicep curl with the rope (using your bodyweight for weight)
E2: Stability crunch with bodylastic bands
E3: Ball Plank

*Aim for 2 rounds