How To Get Ripped Abs in 16 Weeks - Week 12 (Circuit Training Stage)

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12 INSTRUCTIONS: Circuit Training Workout

Perform each exercise for the recommended time followed followed by 10-30 second breaks in between sets.

Complete all 12 exercises in order and repeat for a total of 3 rounds.

Recommended time:
-First round: 45 seconds
-Second round: 30 seconds
-Third round: 20 seconds

Standard Pushup
Ball Dumbbell Squat
Pull Up
Forward Lunge Press
Band Press
Squat and Press
Band Row
Wall Squat Hold
Tricep Band Extension
Standard Plank
Bicep Band Curl
Burpees

Follow with interval training instructions after this workout routine.

--Week 12 Interval Training Instructions--

Perform interval training cardio immediately after this workout routine.

Sprint for 20 seconds (85% of your max)
Light jog for 30 seconds
Repeat for 6 rounds

Perform 3x per week during your workout days.

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