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Thursday, June 23, 2016

THE 10-MINUTE SIX-PACK CHALLENGE

THE 10-MINUTE SIX-PACK CHALLENGE

To really make each muscle visible, you need to hit them from every angle. But it needn't taken long. Perform these four exercises in supersets that fatigue your entire core in less time.

EXERCISES STEP-BY-STEP

Superset 1
Perform one set of the leg raises then move straight onto the side planks without rest. Take 60 secs breather, then return to the leg raises. Repeat for 3 rounds total.
01

Hanging leg raises

Grab a pull-up bar and lower yourself into a dead hang. Let your legs straighten and pull your pelvis back slightly. Tense your core and raise your legs until your thighs are perpendicular to your torso. Hold then lower slowly back to the starting position.
02

Side planks

Lie on your left side with your knees straight and prop your upper body up to take its weight on your forearm. Brace your core and raise your hips until your body forms a straight line. Hold this position while breathing deeply. Then roll over and repeat on the other side.
03

Barbell rollout

Load a barbell with 5kg plates and grab the bar with an overhand, shoulder-width grip. Position your shoulders directly over the barbell and slowly roll the bar forwards. Pause, then reverse the move.
04

Medicine ball woodchop

Stand with your feet wider than shoulder width apart, knees slightly bent. Hold the medicine ball in both hands and keep your arms straight. Rotating at your waist, explosively lift the ball up above your shoulder to the left. Control it at the top and bring the ball back down to waist height on your right. Perform all your reps on one side, then swap.

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