30-day Six Pack Sprint: Day 1

Take the 30-day Six Pack Challenge and join members jackedup and Yes as they race to get ripped six pack abs. They are both around ~16% body fat and are pumped up to take their bodies to the next level. This program will be demanding: be prepared to work out 5 days/week and follow a strict diet. You'll begin each day by posting photos of your progress, and then follow the daily schedule ......


Step 1

Wake & Burn #1: Jump roping HIIT

Step 2

Post-workout shake

Step 3

1/2 Green power smoothie

Step 4

Quick breakfast: hard boiled eggs

Step 5

Mini meal: Smoked salmon spinach salad

Step 6

Snack: Grilled Chicken Salad

Step 7

Snack: Turkey lettuce wraps

Step 8

1/2 Green power smoothie

Step 9

Warmup: Elliptical

Step 10

Incline Bench Press - 4 sets

Step 11

Dumbbell Flyes - 5 sets

Step 12

Wide-grip Lateral Pull-downs - 5 sets

Step 13

Cable rows - 4 sets

Step 14

Crunches - 4 sets

Step 15

Low Intensity Elliptical - 30 minutes

Step 16

Post-workout shake

Step 17

Dinner: Red pepper soup with shrimp

Step 18

Optional midnight snack