quick start workout guide - six packsixpackfinishers.com/spf_pdf/quick-start-workout.pdfquick start...

MICHAEL MORELLI JR.

QUICK START WORKOUT GUIDE

Six-Pack Finishers is a versatile abdominal training program that can be used in conjunction with your current training, or by themselves.

Here’s how:

There are two sets of finishers, metabolic finishers and strength finishers.

A. Metabolic Finishers are calorie torching, fat blasting, high intensity core focused routines that will test your aerobic capacity like no other abdominal training on the market.

B. Strength Finishers are your foundation, create raw core strength, and build rock hard abdominals.

Together these two sets of finishers tighten and tone your core while stripping layers of fat off your midsection. Combine strength and metabolic finishers for the perfect shredding combination.

1. Use Six-Pack Finishers With Your Current Training

You can use either of the finishers to do just that, finish off your workout. Just choose 1 from either set and add it preferably to the back end of your strength training. It’s recommended that you switch back and forth between the Strength and Metabolic Finishers.

HOW TO USE SIX-PACK FINISHERS

SIX-PACK FINISHERS COMPLETE GUIDE 3

2. Use Six-Pack Finishers By ThemselvesThe combinations are endless. Use Six-Pack Finishers on Zone 1 (active rest) days. Use the metabolic finishers in place of your cardio, and finally choose two Six-Pack Finisher workouts and crush your cardio and your core in 20 minutes or less.

There is no other abdominal training program that torches more calories and burns more fat — period!

Now get going, as in now. Stop thinking and just start. Trust me; there’s so much power in just waking up and doing, before your mind

has the opportunity to play games on you.

Please make sure you read through all of the guides. In order to see the fruits of your training labor you must incorporate healthy eating. I outline exactly what that is inside the training guide. You’ll also see my approved list of foods. Only choose foods from that list and you’ll be leaps and bounds ahead of most people.

Lastly, get familiar with all of the exercises. Learn how to do them with good form. Next crank up your intensity and you have a recipe for six-pack success!


A ABDOMINALS SETS REPS REST

1 Phase 1

a SitUp V

3

15

1mb Mountain Climber 30

c Trunk Rotations 30

Optional Plyo, Jumping, or Squat Jacks 30

*Try & Only Rest At The End Of The Set?Round

2 SETS REPS REST

a BiCycle

3

30

1mb Lying Leg Raise 1m

c Plank 30



3 SETS REPS REST

a Sprinter Cunches

3

20

1mb PushUp Crunch 20

c Heel Touches 30



4 SETS REPS REST

a Rolling Plank

3

20

1mb Half-Seated Leg Circles 20

c Russian Twists 30



METABOLIC FINISHERS



5 Phase 1

a Side Plank R/L

3

30s/side

1mb Hanging Knee Raises 30

c Plank Jacks 30



6 SETS REPS REST

a Wide-Leg Cross SitUps

3

10/side

1mb Leg Scissors 30

c Mountain Climber 30



7 SETS REPS REST

a AB Drag

3

10/side

1mb Sprinter Cunches 20

c Plank 1m



8 SETS REPS REST

a mFIT Climber

3

15

1mb SitUp V 10

c Plank Jacks 20


*Try & Only Rest At The End Of The Set/Round



9 Phase 1

a Plank Up

3

Fail

1mb Heel Touches 15/side

c Plank Up Fail



10 SETS REPS REST

a Mountain Climber

3

50

1mb Sprinter Cunches 10

c Rolling Plank 0m



11 SETS REPS REST

a Rolling Plank

3

1m

1mb Russian Twists 20

c Mountain Climbers 50



12 SETS REPS REST

a Plank Up

3

10

1mb Plank Jacks 20

c Plank Fail


*Try & Only Rest At The End Of The Set/Round

STRENGTH FINISHERS


1 Exercise SETS REPS REST

a Cable Crunch 3 20-25 1m

b Hanging Knee Raises 3 20-25 1m

c Seated Trunk Rotations 3 50 30s


a Decline Leg Raises 3 20-25 1m

b Incline SitUps 3 20-25 1m

c Side Bends (Dumbbell) 3 12-15 60s


a FitBall SitUps 3 20 1m

b FitBall KneeTucks 3 20 1m

c FitBall Trunk Rotations 3 50 60s


a SitUp V 3 12 1m

b mFIT Climber 3 12 1m

c Calves Over Bench SitUps 3 20 60s



a Ab Machine (crunch) or SitUps 3 30 1m

b Hanging or Lying Leg Raises 3 15|30 1m

c Side Bends (Plate) 3 15/side 60s


a Ab Drag 3 10/side 1m

b Heel Touches or Obliques Machine 3 30 1m

c MedBall OR Barbell RollOuts 3 10/side 60s


a Knee Raises 3 12-15 1m

b Decline Leg Raises 3 15 1m

c Barbell RollOuts 3 Fail 60s


a Plank w/ Thoracic Rotation 3 10/side 1m

b BiCycle 3 20 1m

c Cable Crunch 3 20 60s



SCable Crunch

2-325

2mDecline Leg Raises 15

SAb Machine (crunch) or SitUps

2-325

90sHanging Knee Raises 10-15


SIncline SitUps

2-320-25

1mSide Bends (Plate) 15/side

SDecline Leg Raises

2-325

60sTrunk Rotations 50/side


SBarbell RollOuts

2-3Fail

1mHeel Touches or Obliques Machine 15/side

SLying Leg Raises “Lift Off”

2-3Fail

60sIncline Crunches 15-20


SMedBall V

2-315

1mDecline Leg Raises 15

SSide Bends (Plate)

2-315/side

60sHanging Knee Raises Fail

quick start workout guide - six packsixpackfinishers.com/spf_pdf/quick-start-workout.pdfquick start...

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