Beginners
20 second work time
30 second break between each superset
2-3 sets for each superset
Intermediate
30 second work time
25 second break between each superset
3 sets for each superset
Advanced
45 second work time
20 second break between each superset
3 sets for each superset
1a Elevated Pushup
1b Jump Squat
2a Chinup
2b Alternating Split Squat Jump
3a Arnold press
3b Stepup
4a Band Row
4b Hamstring Curl
5a Toe touch
5b Side Plank
To maximise your results: 3 x a week
Sprint for 20 seconds (80% of your max)
Walk for 30 seconds
Repeat 6 times
For updates www.arneltv.com
sign up to www.mensworkoutguide.com
for a support forum and online community visit www.theabsforum.com
bands obtained from bodylastics
www.beyondsixpackabs.com for more in depth stuff from Arnel at a small charge.
Respect to Arnel. Work hard people.
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