How To Get Ripped Abs in 16 Weeks (TheAbsChallenge.com) Week

Perform 1a then move immediately to 1b and then take the recommended rest time.

Repeat for a total of the recommended sets before moving to the next superset.

For example, 1a are supersetted with 1b. Do NOT rest within the superset (between 1a and 1b), but rest for the recommended rest time after 1b before repeating the superset.

So it looks like this:

1a (x seconds) 1b (x seconds) rest time (x seconds) = first set

1a (x seconds) 1b (x seconds) rest time (x seconds) = second set

(if you are doing two sets)

Recommended Work Time, Rest Time, and Sets

-Beginners-
15 seconds work time
35 second break in between supersets
2 sets for each superset

-Intermediate-
20 seconds work time
30 second break in between supersets
3 sets for each superset

-Advanced-
30 seconds work time
25 second break in between supersets
3 sets for each superset

Note: Perform this workout 3x for week 2

Week 2

1a: Pull up
1b: Jump Squat

2a: Pushup
2b: Squat and Press

3a: Dumbbell Bent Over Row
3b: Hip Bridge

4a: Shoulder Press
4b: Calf Rfaise

5a: Bicycle Kick
5b: Plank

How to maximize your fat loss results:

Perform interval training cardio immediately after this workout routine.

Sprint for 20 seconds (70% of your max)
Walk for 30 seconds
Repeat for 6 rounds