World Best Gym Workout Routine for Six pack with Weight Loss Full Body Workout
Sequential Gym Workout authentic proven step by step-by-step body Workout Routine for weight loss and six-pack abs and finally authentic full-body workout within one month:
Six-pack with huge weight loss world class gym workout Routine as follows and this you can remember by taking a picture or saving mobile or papers to make a nice sequence of special gym workouts.
You have to perform each workout in at least 4 sets where 1 set equals 12 reps to get the highest benefits.
1. Treadmill Machine Walk and then run gradually:
You have to gradually faster walking in treadmills for at least 5 minutes and then you can run if possible;
Must avoid: Suddenly running on a treadmill machine without prior preparation is a big mistake and you should avoid it;
2. Cycling at gym
After that, you can cycle gradually and time to time speed up and then try for hard the lock position and ride the cycle like a racing cycle;
3. Jumping jack and Knee high combined workout :
Do some warmup sessions and also weight loss workouts targeting abs muscles like jumping jack and knee-high. Side by side you can do some lunges. Gradually increasing weight is the success strategy of any muscle man or woman. You can do a jumping lunge just after normal lunge to avoid injury as follows.
4. Obliges Workout by moving something in left and right in a standing or seating position:
Moving barbell plate both sides and similarly take a stick on your neck and try to move left and right in a standing position and then try to back position by holding the stick in both hands which would be the best stretching and the best initial oblige workout.
5. Lightweight shoulder squat workout:
Target your shoulder and leg muscles and do this workout. You may need a barbell stick without weight and start doing this workout;
6. Mountain climber to pushup, makes a nice compound movement
One compound exercise that deserves a spotlight is the mountain climber push-up. This dynamic combination of two classic bodyweight exercises not only burns calories but also builds strength and endurance while targeting different muscle groups. In this article, we'll break down the mountain climber push-up, explore its numerous benefits, and guide you on how to incorporate it into your fitness routine to pack a punch. Get ready to take your fitness game to new heights with this challenging yet rewarding workout.
7. Leg raise and then hip raise which is called Dragon Flag or up during leg raises and do some Hindu pushups which are like a wave in the sea;
Dragon Flag: A surprise for core strength
How to do it:
Lie on a flat bench or firm surface with your head on the edge and your hands clasped at your sides for support.
- Raise your legs, keeping them straight, until they are perpendicular to the bench.
- Tighten your core and slowly lower your feet toward the ground while maintaining control.
- Stop just before your feet touch the ground, then return them to the starting position.
- Repeat for the recommended number of reps.
Benefits:
- Builds tremendous core strength.
- Involves the rectus abdominis and obliques.
- Increases stability and balance.
- Helps develop mind-muscle connection.
Suggested sets and reps:
Beginners: 3 sets of 5-8 reps.
Intermediate/Advanced: 3-5 sets of 10-15 reps.
The Hindu Push-Up: A Dynamic Upper Body Challenge
How to do it:
- Begin in a downward-facing dog yoga pose and raise your hips so your body forms an inverted "V".
- Lower your upper body toward the ground while keeping your elbows bent and close to your sides.
- Arch your back, bring your chest forward, and look up as you transition into an upward dog pose.
- Push your hips into downward-facing dog position to complete one rep.
- Repeat for the recommended number of reps.
Benefits:
- Strengthens chest, shoulders and triceps.
- Increases flexibility and mobility.
- Engages core and lower back muscles.
- Improves posture and body awareness.
Suggested sets and reps:
Beginners: 2-3 sets of 6-8 repetitions.
Intermediate/Advanced: 3-4 sets of 10-12 repetitions.
Incorporate dragon flags and Hindu push-ups into your fitness routine to experience a transformation in your core strength and upper body strength. Remember to prioritize proper form and start with an appropriate level of difficulty based on your fitness level. With dedication and consistency, you'll be well on your way to achieving a strong, sculpted core and upper body that will make you feel and look your best.
8. Now you may start bench press and then rest and then do some incline and decline bench press, and do some pullover for some time but Remember don't too hurry and rest for at least 2 minutes and drink a little bit of water during the sets and cool down;
9. Use a cable fly or pectoral fly machine at the gym for your nice chest shape; during cable fly, you may do some face pull by using rope and then do some bicep and triceps workouts by rope or straight bar to complete your cable work;
10. Don't forget to do some cable crossover click here to see the pictures and videos which is best for rear delts and shoulder workout;
11. You may see the Ab Coaster Master of Abs Obliges shape fast in your gym or you may see ab machine especially like reverse crunch. You have to do a workout by this machine for your lower ab, and upper ab and oblige simultaneously;
12. Do some sit-up and then Russian twist (minimum weight) by using some weight in your sit-up machine;
Gym machine sit-ups with a Russian twist: A core powerhouse
How to do it:
Begin by securing your feet on the gym machine sit-up apparatus, making sure your knees are slightly bent.
Cross your arms over your chest or hold a weight plate close to your chest for extra resistance.
Perform a controlled sit-up, engaging your core as you lift your torso toward your thighs.
As you reach the top of the sit-up, pause and hold this position.
Without lowering your upper body, twist your torso to one side, bringing your elbow toward the opposite knee.
Return to the center and then twist in the opposite direction, alternating between sides.
Complete the twisting motion for the recommended number of reps.
Slowly lower your upper body to the starting position to complete one rep.
Benefits:
Targets the entire core, including the rectus abdominis, obliques, and transverse abdominis.
Increases core strength and stability.
Improves rotational strength and control.
Engages the hip flexors and lower back muscles.
Suggested sets and reps:
Beginners: 2-3 sets of 8-10 repetitions.
Intermediate/Advanced: 3-4 sets of 12-15 reps.
The gym machine sit-up with Russian twist combo offers a comprehensive core workout that challenges your abdominal muscles from multiple angles. Ensure proper form, start with an appropriate level of resistance, and gradually increase intensity to reap the full benefits of this fusion exercise. With dedication and consistency, you'll be well on your way to achieving a stronger, more sculpted core.
13. You can do some Renegade Row + Twist Exercise with 5 kg dumbbells'; do some skipping and then deadlift to get faster results;
Renegade Row + Twist: A Fusion of Core and Upper Body Might
How to do it: See the following attached videos for more clarify
Start in a plank position, grasping a pair of dumbbells with your hands directly below your shoulders. Keep your feet hip-width apart.
Engage your core and glutes to maintain a stable plank position.
Begin the exercise by rowing one dumbbell off the ground while balancing it on the other.
As you complete the row, twist your torso and extend your arms toward the ceiling, forming a "T" shape with your body.
Lower the dumbbell to the ground while maintaining your plank position.
Repeat the row and twist on the opposite side.
Alternate between rows and twists for the recommended number of times on each side.
Benefits:
Engages the entire core, including the rectus abdominis, obliques, and transverse abdominis.
Strengthens the upper body, especially the back, shoulders and arms.
Increases stability and coordination.
Improves rotational strength and mobility.
Suggested sets and reps:
Beginners: 2-3 sets of 8-10 repetitions on each side.
Intermediate/Advanced: 3-4 sets of 12-15 reps on each side.
Renegade Row + Twist exercises offer a versatile approach to core and upper body fitness. It demands proper form and control, making it perfect for those who want to challenge their strength and balance. Start with an appropriate dumbbell weight, focus on stability, and gradually increase intensity for a full core and upper body workout. With dedication and consistency, you'll unlock the potential of these fusion exercises and gain a strong core and upper body strength that will power your fitness journey.
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14. After that you can do some cable crunch;
15. You may do a burpee with push-up for your six-pack abs;
16. Do some hanging leg raises for your abs visibility and the pike pushup for your shoulder;
17. Do some back workouts like Lat pull down, seated row and try for T-bar row;
18. For more progress, you may do some bicycle crunch and deadlift which is the best compound workout;
19. Do some plank at the end stage or workout for static stretching and plank variation like a plank with leg lift and elbow down and hands up, squeeze your leg and try to touch with abs muscles etc.
However, what do you think about my workout plan, you can not remember all these workouts. So, you can write some paper or take pictures or visit my website healthbestfit.com every day to remember the sequence of the workout.
Another point is that you can not complete the whole workout in a single day if you perform 4 sets and 12 reps and you will be weak. So better divide these workouts into 4 working days to get the best results.
Last but not least, kickboxing in punching is the most effective exercise to reduce weight fast.
Safety Issues:
If you are a beginner then you can use a machine workout instead of using dumbbells'. To avoid injury you have to always be careful. Like during pullover, you have to carefully that the dumbbells' are not falling on your head or face.
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