Genesis Guide

Most people don’t want to stick around for an extra half an hour after a workout to do your abs. If I told you that you can work in enough for your abs so that you don’t have to do a separate workout, you’d probably like that. You’ll find a lot of people you’ll find in a weight loss forum will appeciate this.

I’m going to give you a 15 minute workout for the top half of your body that will train your arms, torso, and back while doing your abs at the same time.You’ll match two routines in pairs before moving on to the next pair.

1. Chin ups and spider pushups. You’ll be surprised how exercises that seem unrelated to your abs will work them hard.

In fact, chin ups are very effective for abdominal training.

Hang off the rod to begin. As you tighten your body and brace your abdominals pull your body up until your chin is over the bar.

Do enough of these so that you are one short of maxing out.Go straight from chin ups to do the spiderman pushups.

While going down, bring a leg up towards your hands and bring it back. Intensity is important here, as with most six pack ab exercises.

Alternate the leg brought forward as you do these repetitions.

2. Stand and press bells over head from shoulders. Grasping a dumbbell overhand, push it up over your head while holding your side.

Do eight reps on each side. Go straight to the bell rows. Keep your body straight and do 10 reps of the exercise.You’re getting the abs involved very intensely here.

3. Now let’s do two arm workouts that will also do your abs: the lying extension of triceps and the single hand curling of the dumbbell.Put in some effort at the lower portion so you’ll be stretching the abdominals.Bring the bells above the head and do it again.

Close out the process with the standing dumbbell curl. Use a larger weight to get your abs involved.

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