Hi everyone and welcome back to week 4′s installement of the 2010 road map to 6 pack abs workout challenge!

This week I want you to really slow it down.  What I mean by is that I want you to slow the pace down for each rep that you do and really focus on contracting the abdominal muscles and keeping tension on them.  Achieving 6 pack abs is about the quantity of exercise movements you do but rather on the quality, so for this week and all weeks going forward, I want you to really slow it down and focus on the quality of each rep that you do.

Hopefully you are remaining consistent with your ab workouts and are getting them in everyday.  Remember that consistency is the key to unlocking your success, and really, because the workouts only take 10 to 15 minutes to complete, you shouldn’t have much of an issue getting them in and getting them done.

Don’t forget about your diet either.  You want to make sure you are eating healthy foods that are low in fat and make sure that you are drinks 80 to 100 ounces of water a day (2.5 to 3 liters).  Also, you are going to want focus on eating foods with complexe carbohydrates like brown rice, potatoes, whole grain bread, whole grain pasta etc.

Now without further adue, lets jump right into the exercises!

12 Weeks to 6 Pack Abs Workout Challenge – Week 4 Exercises

Ab Exercise 1:  Hanging Windshield Wipers

2 Sets & 10 Reps per Set

Ab Exercise 2:  Tubing Punch & Crunch

2 Sets & 12 Reps per Side

Ab Exercise 3:  V-Up Slow Twist

2 Sets & 10 to 12 Reps per Set

Ab Exercise 4:  Medicine Ball “21″

2 Sets & 21 Reps per Set

Ab Exercise 5:  Rolling Planks

2 Sets & 12 Complete Rolls per Set

Remember to do each rep in a slow controled fashion and to complete and move through the exercises with as few breaks as possible.  This is called circuit training and is the most effective way to build a leaner, fitter, more athletic body as works out your muscles and builds your muscular endurance all at the same time.  Its like weight training and cardio combined into one and is a training principle used by many top athletes and celebrities who just don’t have the time to spend hours in the gym.

Effective circuit training programs can be completed in as little as 20 minutes and if planned correctly, can be far more effective than spending hours in the gym.  The most effective circuit training programs are typically planned out over several weeks and typically include a nutritional plan.  Circuit training workouts combined with a healthy nutritional diet are the most effective and efficient way to get a lean, ripped and muscular body.  Not only will it help you look better but you will also be significantly more athletic the next time you are playing sports with your friends!

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