3 Weeks To Six Pack Abs With The Total Gym

Ripped Abs Week 1 Video

Total Gym: 3-Weeks To Get Ripped 6 Pack Abs – WEEK 1:


With summer approaching quickly, the thought of baring more skin may be on your mind. This may be enough motivation to get your ‘abs’ in gear and strive to firm up the midsection to achieve the six pack abs you’ve always wanted! Achieving ripped abs takes hard work, dedication, and effort along with the right strategy to get the job done.


There’s no question about it, achieving a ripped six pack set of abs is challenging, but it is attainable. Here are a few key tips that you need to adapt to and begin now to achieve chiseled results.


  1. Diet Is Key.
  2. -Diet is 80% of the effort, 20% is balanced & varied workouts.

    -Focus on eating a clean diet with plenty of protein, veggies, & healthy fats.

  3. Cut the crap.
  4. -Yes… I really mean it if you want to cut the fat off your middle and start to see those amazing muscles under your skin. This means…

    No sugar. No Wheat. No Dairy. No Processed Foods.

    * Click here to read more about Diet & Supplementation & why these need to be eliminated.


  5. Stay hydrated.
  6. -Water is needed to cleanse your body of toxins, rev up your metabolism, make it easier to utilize fat for energy, and keep your body regulated with proper ph levels. I suggest adding lemon to your water. This will help reduce inflammation, aid in digestion, help with weight loss, cleanse your system, boost your immune system, and purify your skin to glow!


  7. Stop doing 1,000 of crunches & focus on pure core activation movements.
  8. -Doing hundreds of sit-ups each day isn’t fun and it won’t develop chiseled muscles as you may think. Instead, focus on mixing up your routine with a variety of core exercises to challenge the muscles in all angles. Perform the movements slowly with control, activate the core on the contraction, and breathe efficiently as you perform the exercise.


  9. Use smart strength & cardio methods to burn calories & blast fat efficiently.
  10.  -Change up your routines frequently to get the most out of the workouts. It’s not necessarily about the amount of time you workout, it’s rather what you do in the time spent working your muscles. To blast more calories and fat in less time, try combining strength and cardio together. You can incorporate any exercise in different formats such as HIIT circuits, interval training, and sprints. Also try to vary the resistance and equipment used for each workout.


    Since we know diet is 80% of the effort to chisel down the middle, I am including a delicious, lean, healthy, and nutrient rich green juice smoothie you can make at home. It’s light, yet filling, and provides your body energy with a slimming effect for your abs!


    Ripped Abs Week 1 recipe



    The Program: How to get ripped abs in 3-weeks

    Each week’s workout builds upon the previous week. This will allow your muscles to be challenged and add variety to your weekly routine. These workouts can be performed in conjunction with your current workouts or on their own.


    The routines are designed to progress in intensity by reps, sets, and incline to challenge your fitness level.  By the end of the third week, you will have a library of core exercises you can continue to add into your workouts, not to mention a sexy, ripped midsection!



    Week 1: 2 core days +1 plank day (3 workouts)

    Week 2: 3 core days +2 plank days (5 workouts)

    Week 3: 4 core days +2 plank days (6 workouts)


    Use the chart below as a 3-week guide to plan your core workouts into your current routines.


    Ripped Abs calendar



    Ripped Abs Week 1 workout

    NOTE: Be sure to maintain proper form when holding an isometric plank. The shoulders should be down away from the neck, the chest is slightly lifted, and the core is engaged so that the back is long/ flat with no signs of ‘dipping’ in the middle.

    Modified: lower the knees to the floor and keep the same upper body form.


    Getting a set of chiseled, ripped six-pack abs is not impossible. It’s definitely obtainable as long as you know from the beginning that what you eat plays a huge part of the equation along with varied workouts that challenge your entire body daily.


    So let’s get committed, motivated, and determined to make the needed changes in your lifestyle so that you can see your physique begin to change!


    Good luck with this core routine. Stay tuned for week 2’s new challenges!


    Best Always,



    http://www.groovysweatstore.com (purchasable workout videos)


    P.S. I suggest taking before and after pictures to see for yourself how your body can change through diet and proper core training!

Maria Sollon

Maria Sollon Scally MS, CSCS holds a Master’s Degree in Performance Enhancement/Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a freelance writer for Fitness accredited magazines, newsletters, and fitness blog sites. Maria demonstrates her knowledge each day and uses her dynamic creativity throughout her specialized line of work. http://www.groovysweat.com http://www.groovysweatstore.com (purchasable workout videos) http://www.youtube.com/groovysweat (workout clips)

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