The MH

Little
Book of
Getting
Abs

Whats

This is your ab wake-up call.

Theyve been lying hidden, dormant under
their blanket of blubber. Youve tried everything, right? Pills, powders and protein
shakes? The reality is that theres no short
cut, no fancy formula that can give a washboard stomach instantly.
Thankfully, weve got the solution. The
MH Big Book of Getting Abs is it, and this
booklet is a snapshot a taste tester of that
powerful fitness tool. All we need from you?
Some dedication.
What are you waiting for? Get reading,
and then start your six-pack reveal plan!
Arthur Jones
Senior Editor, Mens Health

6 Six-Pack Secrets
12 Eat Your Way to
a Six-Pack
22 The Warriors
Workout
28 Core to The
Power of Three
32 Get The Mens
Health Big Book
of Getting Abs

Three Big Reasons Why You Dont Have Abs

1. Beer = best friend
Were not going to tell you
to stop drinking, but there
are few things thatll kill
your ab dreams faster.
Theyre liquid kilojoules,
4

and the hops in beer have

been linked to increases in
oestrogen, which makes
your body soft. Theyre
also a gateway for pizza
and more beer.

2. Your workout sucks

Even if your workout
includes an ab focus, that
doesnt make it an abcentric workout. For that,
you need a special blend of

In Here

exercises, rest periods and

planned progress to reveal
the ripples in your midsection. Anyone who says all
workouts are created equal
is talking rubbish.

3. You dont diet

The truth: you cant outexercise a bad diet. Most
guys do work hard in the
gym, but then carry on
eating what they want,

when they want. It doesnt

matter how good your
genetics are, without a
smart approach to eating
youll have trouble seeing
your abs.
5

Six-Pack
Secrets

Here are 10 insider secrets to help rev your

metabolism, add muscle and get ripped

six-pack secrets

the first, and biggest

secret, comes in realising that you can lose
fat and build muscle
at the same time. Here
are 10 secrets (taken
from the 18 found in
The MH Big Book Of
Getting Abs) to help
you crack that balance
and start reaping the
ripped rewards.

1. Sleep more

Researchers from Harvard University studied

more than 68 000 people
and found that those who
sleep less than six hours
a night weighed 2.3kg
more and were 15% more
likely to be overweight
than those who slept
more than seven hours
a night. After just one
night of bad sleep, you
experience increased
activity in your brains
reward centre. The result:
those who sleep less eat
an average of 920 more
kilojoules per day, say
researchers from the
University of Chicago.
Quick Fix: Aim for eight
hours of sleep a night but
not less than seven. When
you sleep six or fewer
hours, you increase your
chances of premature
death by 12%.

2. Eat the way

you want

When you eat, your body

requires energy to burn

away the kilojoules. So

the reasoning went that
more meals would equal
more kilojoules burned.
Only one problem its
not how frequently you
eat, but rather what you
eat that impacts how
many kilojoules youll
burn during mealtime.
Quick Fix: In an attempt
to burn more kilojoules,
you might have been accidentally overeating and
sabotaging your weight
loss goals. With the diet
plan in The Mens Health
Big Book of Getting Abs,
youll understand what
you need to eat. Then
its up to you to decide
the times and frequency that work best. In order to do this, take a week
and journal when you feel
most hungry. Then adjust your eating patterns
accordingly.

3. Snack smarter

While the number of

meals you consume
doesnt matter, the size
7

the

abs
benefit

21
Percent less likely
men will experience
erectile dysfunction
if they exercise

of your snacks does. According to Purdue University researchers, snacks

have become meals,
and meals have become
feasts. In the last 30
years, snack sizes have
increased from 1 050 to
2 400kJ. Thats a whopping 1 350 extra kilojoules per snack. When
you consider that the average man snacks twice
a day during the workday,
youre looking at about
2 700 extra kilojoules per
day. In just one week, two
oversized healthy snacks
per day can contribute to
an 450g of fat.
Quick Fix: The lean, nutritious snacks in the
meal plan will help you
crush your cravings and
whittle down your waist.
Your best bet is to use one
hand to solve your cravings. If a portion doesnt
fit into your hand, then its
probably too much. If its
a packaged food, take 10

seconds and read the label. Youre usually looking

for something with 800 to
1 250 kilojoules per serving, about 15 to 20 grams
of protein, and with the
same amount of carbs as
protein (or less).

4. Eat more,
drink less

If youre like most men,

youll find that you can
cut your non-meal kilojoules by more than 50%,
according to the American Journal of Clinical
Nutrition. In fact, 65% of
Americans indulge daily in kilojoule-rich beverages, and its drinks like
these that are often the
real culprit behind weight
loss struggles.
Quick Fix: Stick to water,
coffee, teas and kilojoulefree drinks to help keep
your slim-down plan on
track. Remember that any
sugary drink whether
its a soft drink or a fruit

six-pack secrets

juice should be considered the equivalent of a

dessert. And beer? You
can indulge, but moderation is always key.

5. Lift weights
more often

Running may initially help

you drop a few kilograms,
but your progress will flat
line as soon as your body
adjusts to your exercise
regimen. Plus, running
long distances on a regular basis takes a physical toll (in the form of injuries, like runners knee),
which can seriously
dampen your enthusiasm.
Ultimately, all that pain
and boredom can cause
many people to burn out.
Quick Fix: Start lifting
bodyweight and heavy
metal. Just three days a
week of resistance training will keep you burning
kilojoules and will offer
the metabolic boost you
need to slash fat and turn

heads in whatever outfit

you choose. Head to the
gym three times a week,
but dont make the cardio
your first priority.

6. Lift heavier

Researchers at Washington University School

of Medicine in St. Louis
discovered that the more
iron you lift, the more
fat you burn. In fact, the
researchers found that
heavy weights burn
more kilojoules during
your workout and then
increase your sleeping
metabolism by 8%.
Quick Fix: When you
work out, dont be afraid
to use bigger weights
once you get more comfortable and improve
your strength.

the

abs
benefit

69
Percent decrease in
development of type 2
diabetes when you
have lower body fat

7. Eat more fish (oil)

University of Pennsylvania researchers found

that omega-3 fatty acids might be the secret

the

abs
benefit

57

Percent less likely men

with lean bellies are to
die of heart disease

ingredient to burning fat

and gaining muscle at
the same time. The scientists believe that omega-3s help fight against
cortisol the stress
your body produces that
makes it easier for you
to store fat. By shutting
down your cortisol production, you keep the extra weight off your hips,
thighs and stomach, and
have an easier time adding lean, kilojoule-shredding muscle.
Quick Fix: Take fish oil
daily. It doesnt matter
whether its a supplement
or a whole food source
like salmon or sardines.

8. Load up on
protein

Every time you eat a meal

and dont consume protein, youre telling your
body that you dont want
to burn more kilojoules.
Heres why: protein helps
control your blood sugar,
10

keeps you fuller, reduces

hunger, and burns more
kilojoules during the
digestion process so
you can stay lean and
strong and still enjoy
your favourite foods.
Also, its harder for protein to be turned into fat.
So if youre ever going to
overeat, protein is your
meal of choice.
Quick Fix: Carbs are
not evil. But when you eat
them alone, they set off a
series of events such as
a rise of insulin that can
sabotage your healthy
eating habits and cause
you to crave more food
and store more fat. So
whether youre snacking
or eating a meal, make
sure to include some
protein youll drop fat
and defeat stress.

9. Dont fear fat

In fact, the Institute of

Medicine recommends
that fatty foods make

six-pack secrets

up 20 to 35% of your
total kilojoules, however
the fats you want to
include in your diet are
primarily saturated fats
from milk, red meat
and pork products and
monounsaturated fats
(MUFAs) like nuts, avocados and healthy oils. A
report published in the
British Journal of Nutrition found that a MUFArich diet helped people
lose small amounts
of weight and body fat
without changing their
kilojoule intakes. Even
better: fatty foods actually improve your HDL
(good) cholesterol, which
can help to clear your
arteries and prevent
heart disease.
Quick Fix: As long as
you are staying away
from fried foods, trans
fats and partially hydrogenated oils, the healthy
fats you eat will make
you leaner. According to

the latest research,

about 30 to 40% of
your daily kilojoules
should come from fat.

10. Eat with your

gym crew

People who work out

together should eat
together. Eating with
those who have a similar
goal helps you lose kilograms faster, according
to a study in the journal
Obesity. Once again, its
all mental. When youre
with people who are also
trying to lose weight, the
social expectation creates
a different attitude toward
food. Its like weight loss
osmosis. The shared good
intentions of your fellow
eaters rub off on you,
and it makes the entire
dietary process easier.
Quick Fix: Try to make
plans with buddies on a
similar track to weight
loss success, the support
will help you.

the

abs
benefit

12

Percent less likely men

are to have a stroke
when they lower their
body fat percentage
by just 2%

Find the
rest oF
the hard
rules in
The Mens
healTh Big
Book of
geTTing
aBs.

11

Eat Your Way

to a Six-Pack

Reveal your abs in just four weeks with the worlds

greatest (and simplest) hard-core eating plan

If you want to experience success like never before, all you have to do
is make these four simple rules your mantra and follow the four week
eating plan on the next few spreads. These four rules are the Hard
Body Rules make them part of your daily routine and youll be the
owner of a ripped midsection in no time.
12

Your abs Mealplan

HARD BODY RULE #1
Ill lift heavy weights.
When it comes to weight
loss, you cant out-exercise a bad diet. But when
you combine the best
workout strategies with
good eating habits, you
can transform your body
in ways you never thought
imaginable. Need proof?
Scientists at the University of Connecticut found
that dieters who lifted
weights lost nearly 40%
more fat than those who
did traditional cardio,
even though the total
amount of exercise time
was the same.
HARD BODY RULE #2
Ill eat greens.
Every. Day.
Whether you prefer spinach, peppers, asparagus
or exotic offerings like bok
choy, pack your plate high
with as many shades of
green and varieties as you
like. There are many benefits to going green but

the biggest, however, is

weight loss. A study in
the American Journal
of Clinical Nutrition found
that men who included veggies in every meal
were able to eat 25%
more food but lose over
one kilogram. How? Vegetables help you lose fat
by keeping you more satisfied, so youre less likely
to overeat. (And they also
have fewer kilojoules.)
Greens are low in kilojoules, high in volume,
and nutrient dense.
HARD BODY RULE #3
Ill make protein
my wingman.
When you consider that
Johns Hopkins University
linked a high-protein diet
to lower blood pressure,
less body fat, better cholesterol levels, improved
triglycerides, and the prevention of diabetes, obesity, and osteoporosis, its
no wonder were in favour
of protein. Your plan of attack: eat protein in every

meal and snack. Focusing

on protein fights off hunger and makes your stomach unlikely to bulge since
protein is less likely to be
stored as fat. Thats because protein is harder to
digest, so you burn more
kilojoules just eating the
food. This process also
helps ensure you eat less.
HARD BODY RULE #4
I will trade empty
kilojoules for real carbs.
If theres one food group
you should limit on this
plan, its sugar. Your fix:
eat more fruit. Fruit
natures sweet reward
provides plenty of carbs
for energy, but has less
impact on your blood sugar than processed sweets
and other carbs. Ideally,
the majority of your carbs
will come from fruits.
That doesnt mean you
wont have grains, beans,
or other carbohydrate
sources and the occasional treat, but they will be
a secondary source.
13

4 Weeks to Abs

Week 1

Monday

TueSday

WedneSday

ThurSday

Meal 1
1 cup plain
yoghurt
cup blueberries
cup sliced
strawberries

Meal 1
Strawberrybanana protein
smoothie

Meal 1
Mexican eggs
(3 eggs, chopped
tomatoes, onions,
spinach, red
peppers, cup
shredded cheese,
cup salsa)
1 orange

Meal 1
2 slices wholewheat toast
2 tablespoons
peanut butter
1 cup skim milk

Meal 2
170g sesamecrusted tuna
served over a bed
of mixed greens,
drizzled with balsamic vinaigrette
Meal 3
170-225g sirloin
with grilled baby
marrows, onion
and steamed
spinach
Snacks
Banana and
almonds
2-3 hardboiled eggs

14

Meal 2
170g baked
salmon with
peach-mango
salsa
1 cup melon
Steamed spinach
Meal 3
170-225g grilled
chicken breast,
cooked in olive
oil, topped with
avocado
Grilled asparagus
and squash
Snacks
1 apple
85g hard cheese

Meal 2
cup noodles
with 170g
mince, roasted
spinach and
mushrooms
Meal 3
Kebabs with
chicken, onion,
red and green
peppers
Spinach salad
topped with
avocado
Snacks
1 cup cottage
cheese
Almonds

Meal 2
170g grilled
chicken with
rocket, baby
spinach, walnuts,
cucumbers,
mint leaves
Meal 3
225g beef burger
with sauted red
peppers, onions
and mushrooms
Snacks
Handful of biltong
1 matchbox
sized block of
mozzarella

Your abs Mealplan

Friday

Saturday

Sunday

Meal 1
Eggs and cheese
sandwich
(2 scrambled
eggs, 1 slice
melted cheese
on rye bread)

Meal 1
Protein pancakes
(Mix 1 scoop protein powder with
1 egg, cup milk,
cup oats, 1 tsp
salt, 1 tsp baking powder. Blend
and pour in a
pan. Slice up 1
cup strawberries,
place on top)

Meal 1
Smoked salmon
scrambled egss
(3 eggs, sliced
onion, 85g salmon, capers)
Grapefruit

Meal 2
170g tuna steak
marinated in
2 tbsp soya
sauce, 2 tsp
wasabi, 1 tbsp
rice wine vinegar
Side salad
Meal 3
Beef chilli
(225g lean mince,
diced tomatoes,
beans, fresh
chillies)
Snacks
1 can of tuna
topped with salsa
Walnuts
1 apple

Meal 2
Tuna sandwich
(1 can tuna, 2
slices multigrain
bread, sliced
avocado, 1 slice
Cheddar cheese)
Meal 3
170g chicken
kebabs with peppers, onions and
baby marrows.
Snack
Protein smoothie

Meal 2
170g seared trout
topped with herbs
and drizzled with
olive oil
Steamed broccoli
Meal 3
225g grilled
salmon topped
with lime, slowroasted baby
tomatoes and
broccoli
Spinach salad
Snacks
1 cup ice cream
1 cup mixed
berries

the

abs
benefit

4.5
kilograms of fat
lost by highprotein dieters
who didnt
exercise, over 16
weeks, according
to Canadian
researchers

15

4 Weeks to Abs

Week 2

Monday

TueSday

WedneSday

ThurSday

Meal 1
3-egg omelette
with spinach,
mushrooms,
onions, peppers,
and Cheddar
cup oats with
cinnamon

Meal 1
2 rashers bacon
and 2 fried eggs
Grapefruit

Meal 1
Supercereal
(cereal of choice
with more than
3g of fibre,
topped with
sliced bananas)
3 boiled eggs

Meal 1
cup oats,
cinnamon,
cup raisins
2-3 small chicken
sausages

Meal 2
170g grilled
chicken breasts
marinated in
2 tbsp teriyaki
sauce and 1 tbsp
water, with
roasted butternut
and walnuts
Meal 3
225g pork chops
with sweet
potatoes and
broccoli
Snacks
1 cup plain
yoghurt with
cup blueberries
and blackberries
Almonds
16

Meal 2
Chicken fajitas
(170g sliced
chicken breast,
onion, green and
red peppers,
1 jalapeo, fresh
coriander, cumin,
1 wholewheat
wrap)
Meal 3
225g salmon
seasoned with
salt and pepper
Side salad with
cucumber,
artichokes,
broccoli, sprouts
and tomatoes
Snack
Chocolatepeanut butter
smoothie

Meal 2
170g grilled
salmon with
a spinach and
rocket salad
Meal 3
Meatballs
(225g extra lean
ground beef,
1 clove garlic,
onion, cup
tomato sauce)
Grilled peppers,
butternut.
Snacks
1 cup plain
cottage cheese
sweet melon
Almonds

Meal 2
Chicken pad thai
( cup noodles,
170g chicken,
peas, carrots and
cup diced
peanuts; add
2 tsp spicy sauce
and 2 tbsp soya
sauce when
finished cooking)
Meal 3
120g grilled
calamari and
120g grilled
prawns served
over sauted
spinach and
onions
Snacks
Handful biltong

Your abs Mealplan

Friday

Saturday

Sunday

Meal 1
Breakfast burrito
(3 scrambled
eggs, 1 wholewheat wrap,
cheese, 50g
shredded chicken,
tomato, onions,
peppers, avocado)

Meal 1
Protein berry
smoothie
(2 scoops vanilla
protein powder,
170ml skim milk,
strawberries,
blueberries,
blackberries,
1 cup spinach,
4 ice cubes)

Meal 1
Mexican eggs
(3 eggs, chopped
tomatoes, onions,
spinach, peppers,
cup grated
cheese, cup
salsa)
1 orange

Meal 2
170g hake with
cup butter
beans, gem
squash, and
diced onions
Meal 3
Beef stir-fry
(220g lean steak,
spinach, peppers,
onions, mushrooms, sugar
snap peas, bean
sprouts, 2 tbsp
soya sauce)
Snacks
1 apple
1 cup milk

Meal 2
Wrap (170g
sliced chicken,
peppers, olives,
rocket, feta and
cup hummus)
Meal 3
Seafood pasta
Spaghetti with
100g muscles
and 100g prawns
Steamed peas
Snacks
2 boiled eggs
1 matchbox sized
block of cheese

Meal 2
Tuna sandwich
(1 can tuna,
2 slices
wholewheat
bread, sliced
avocado, 1 slice
Cheddar cheese)

Meal 3
225g Cajunrubbed top sirloin
with grilled baby
marrows, onion
and steamed
spinach
Snacks
1 cup cottage
cheese
Almonds

962

Kilojoules more per day that people eat on

low protein diets compared to their highprotein counterparts, according to
australian researchers

17

4 Weeks to Abs

Week 3

Monday

TueSday

WedneSday

ThurSday

Meal 1
Power oats
( cup oats,
1 cup berries,
1-2 scoops
protein powder)
1 cup skim milk

Meal 1
Spicy omelette
(3 eggs, 1 link
chicken sausage,
spinach, 2 mushrooms, 1 tbsp
grated Cheddar,
cup salsa)
1 cup vegetable
juice

Meal 1
Strawberrybanana protein
smoothie

Meal 1
Spinach, cheese
and mushroom
omelette
(3 eggs, cup
Cheddar, spinach,
mushrooms)

Meal 2
Salmon salad
(170g salmon,
rocket, lettuce,
cherry tomatoes,
cup pecans)
Meal 3
Chicken stir-fry
(170g chicken,
peas, spinach,
mushrooms,
cup peanuts)
served over cup
brown rice
Snacks
Almonds
55g hard cheese
Apple

18

Meal 2
Portobello and
salmon kebabs
mixed with onions
and peppers
Steamed spinach
and cauliflower
Meal 3
225g flank steak
Mixed salad with
baby spinach,
carrots, cucumber
and sprouts
Snacks
Chocolate milk
1 banana

Meal 2
Chicken Parmesan
(170g chicken
breast, 1 tbsp
Parmesan cheese,
1 clove garlic,
cup tomato
sauce, spinach)
cup quinoa
Meal 3
225g steak with
chimichurri
(1 tbsp water,
2 tbsp red wine
vinegar, 2 minced
cloves garlic,
1 tsp salt, ground
red pepper, black
pepper, olive oil)
Snacks
1 cups grapes
1 slice mozzarella
85g ham, sliced

Meal 2
Tuna sandwich
(1 can tuna,
2 slices
wholewheat
bread, sliced
avocado, 1 slice
Cheddar)
Meal 3
Chicken fajitas
(225g sliced
chicken, cup
beans, cup
salsa, avo, and
a small wrap)
Snacks
1 cup cottage
cheese
1 cup sliced
strawberries

Your abs Mealplan

Friday

Saturday

Sunday

Meal 1
2 eggs
2 rashers bacon
1 cup mixed
berries

Meal 1
Pineapple-banana
smoothie (1-2
scoops vanilla
protein powder,
170ml skim milk,
cup pineapple
chunks, 1 banana,
1 tsp vanilla
extract, 4 ice
cubes; blend
and serve)

Meal 1
1 cup plain
yoghurt
1 cup cherries
2 boiled eggs

Meal 2
1 hard-boiled
egg, 85g sliced
chicken, cherry
tomatoes, small
handful of sliced
almonds, lettuce,
1 tsp rice wine
vinegar
Meal 3
225g grilled
chicken
1 cup steamed
spinach
1 cup butternut
Asparagus
Snacks
Handful of biltong
4 sticks of celery
with 1 tbsp
peanut butter

Meal 2
170g chicken
avocado
Asparagus and
baby marrows
Meal 3
240g prawns,
cup cooked
quinoa
Steamed broccoli
and carrots
Snacks
1 matchbox sized
block of cheese
Walnuts

Meal 2
170g beef burger
on a bed of wilted
spinach
Meal 3
Fish wraps (225g
hake, 2 wraps,
avo, 2 tsp salsa,
cup lettuce,
1 cup peppers,
sliced onions)
Snacks
Berry smoothie
(120ml skim milk,
120ml water,
1 scoop vanilla
protein powder,
cup blueberries, cup
strawberries,
cup blackberries)

the

abs
benefit

40
Percent less likely
men are to die
of cancer when
they are at a
healthy weight

19

4 Weeks to Abs

Week 4

Monday

TueSday

WedneSday

ThurSday

Meal 1
2 servings
Smoked salmon,
scrambled eggs,
red onion, capers
on toast

Meal 1
Breakfast burrito
(3 scrambled
eggs, 1 wholewheat wrap,
cheese, 55g
shredded chicken,
tomato, onions,
peppers, avo)

Meal 1
3-egg omelette
with spinach,
mushrooms,
onions, peppers,
and Cheddar
cup oatmeal
with cinnamon

Meal 1
Spinach and feta
frittata
(4 eggs, 4 egg
whites, onion,
1 cup feta, 500g
spinach, garlic,
basil, lemon zest)

Meal 2
170g hake with
cup butter
beans, squash,
and diced onions

Meal 2
170g chicken
avocado
Asparagus and
baby marrow

Meal 3
Fish wraps
(225g hake,
2 wraps, avo,
2 tsp salsa,
cup lettuce,
1 cup peppers,
sliced onions)

Meal 3
Beef, vegetable, and almond
stir-fry
(500g steak,
sliced, cup rice,
2 carrots, 1 red
pepper, 225g snap
peas, 3 tbsp almonds)

Meal 2
Seafood pasta
Spaghetti with
240g prawns
Steamed peas
Meal 3
Salmon burgers
with baby
spinach on
wholewheat rolls
Snack
Mixed fruit
breakfast
smoothie with
one scoop vanilla
protein powder

20

Meal 2
Salmon salad
(170g salmon,
rocket, lettuce,
cherry tomatoes,
cup pecans)
Meal 3
170g chicken
kebabs with
peppers, onions,
and baby marrow
Snack
Blueberry
yoghurt
smoothie with
1 scoop vanilla
protein powder

Snacks
Chocolate milk
1 banana

Snack
Chocolate-peanut
butter smoothie

Your abs Mealplan

Friday

Saturday

Sunday

Meal 1
Peanut butter
strawberry wrap
(2 tbsp crunchy
peanut butter,
cup strawberries, 1 wholewheat wrap)

Meal 1
2 rashers bacon
and 2 fried eggs
Grapefruit

Meal 1
Egg and cheese
sandwich
(3 scrambled
eggs and
1 slice melted
cheese placed
on a toasted
English muffin)

Meal 2
Tuna sandwich
(1 can tuna,
2 slices multigrain bread,
sliced avocado, 1
slice Cheddar)
Meal 3
Chicken with
walnuts and
spinach
(120g chicken,
1 cup baby
spinach, 1 cup
chopped walnuts)
Snacks
1 apple
2 boiled eggs

Meal 2
170g sesamecrusted tuna
served over a bed
of mixed greens,
drizzled with balsamic vinaigrette
Meal 3
170-225g
grilled chicken
breast, cooked
in olive oil, topped
with avocado
Grilled asparagus
and gem squash
Snack
Strawberrybanana protein
smoothie

Meal 2
Wrap with 170g
sliced chicken,
peppers, olives,
rocket, feta and
cup hummus
Meal 3
240g prawns,
cup cooked
quinoa
Steamed broccoli
and carrots

the

abs
benefit

40

Percent less likely

men are to develop
arthritis of the hips
or knees when they
drop 2.25kg of
belly fat

Snacks
1 cup cottage
cheese
Almonds

21

The best abs workout ever created

The Warriors
Workout
Martin Rooney,
the creator of
the Training for
Warriors system,
spent 15 years
creating hurricane training,
a workout that
stimulates the
cardio demands of
a fight while still
building muscle
and burning fat

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PERFORM THIS wORkOuT 3

DAYS A wEEk, resting a least a day
between each session. Each hurricane
consists of three rounds: a round is
three sets of three exercises, performed back-to-back with only a short
period between movements. Once
youve done all 3 sets, thats 1 round,
and you rest for two minutes between
rounds. Youll need a treadmill for each
round, and make sure you dont start
out too fast or with too high a gradient.
This is a category one hurricane, there
are three types in The Mens Health
Big Book of Getting Abs, increasing in
difficulty from category one to three.

the warriors workout

Perform the following three exercises as a circuit. That is, after you complete
one set of the first exercise, immediately move to the next. After youve completed one set of each exercise, rest as little as possible (no rest, if you can)
and then start the process over. Youll complete the circuit a total of three
times. After you finish the third set, rest for two minutes and then move
on to the next round. Follow the same pattern for all three rounds.

roUnd 1:
ExErcisE

sEts

rEps

rest

1A Treadmill: 14km/h at 10% grade

20
seconds

1B Knee-Grab Sit-up

10

1C Knee to Elbow Push-up

10

1B Knee-Grab sit-Up

A) Lie on your back with your legs straight

and arms at your sides, keeping your
elbows bent at 90 degrees.
B) Perform a sit-up. As you sit up, bring
your knees toward your chest and try to
grab just below your kneecaps. Lower your
body to the starting position and repeat.
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the warriors workout

1C Knee to
Elbow Push-Up
A) Begin in the standard
push-up position with
your body forming a
straight line from your
ankles to your shoulders.
B) Bring your right knee
to your left elbow, and
pause before returning
your leg to the starting
position.
C) Now lower your body
as you would for a
standard push-up.
D) Push back to the
starting position and
repeat, this time bringing your left knee to
your right elbow.
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round 2:
ExErcisE

sEts

rEps

rEst

2A Treadmill: 16km/h at 10% grade

20
seconds

2B Med Ball Single-Leg Kick

2C Plyo Push-up

10

2B Med Ball
single-Leg Kick
A) Hold a medicine ball
in both hands, and lie
face up on the floor
with your legs and arms
straight. Your arms
should be straight above
the top of your head.
B) In one movement,
lift your torso and one
of your legs, and try to
touch your toes
C) Lower your body back
to the starting position,
and repeat with your
other leg.
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2C Plyo Push-Up
A) Assume a push-up
position. Then lower your
body until your chest
nearly touches the floor.
B) Press yourself up so
that your hands leave the
floor. Land back in the
start position, lower your
body and repeat.

roUnd 3:
ExErCisE

sEts

rEPs

rEst

3A Treadmill: 16.5km/h at 10% grade

20
seconds

3B Med Ball Russian Twist

50

3C Push-up

10

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the warriors workout

3B Med Ball
Russian Twist
A) Sit on the floor with your
knees bent and your feet flat.
Hold a medicine ball, with your
arms straight out in front of
your chest. Lean back so your
torso is at a 45-degree angle
to the floor.
B) Brace your core and
rotate to the right as far as
you can. Pause, then reverse
your movement and twist all
the way back to the left as far
as you can.

3C Push-Up
A) Get on all fours and place
your hands on the floor slightly
wider than and in line with your
shoulders. Your body should
form a straight line from your
ankles to your shoulders.
B) Lower your body until your
chest nearly touches the floor,
making sure that you tuck
your elbows close to the sides
of your torso. Pause, then
push yourself back to the
starting position.
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Three moves to add to your training plan

Core to the
Power of 3
If you do hundreds of crunches
daily to work
towards your sixpack, youre doing
it wrong. Stick to
compound moves
in a total body
workout, and add
these devastating
core moves for a
ripped midsection

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ITS SIMPLE. The sit-up

and crunch had their day,
now its all about the core.
To get that lean, rippling
cover model look, you
shouldnt just focus on the
abs that you can see, you
need to work your whole
core (as well as the rest
of your body in a comprehensive total body workout
programme). Add these
moves to your current
workout, doing three sets of
ten for each. There are three
here, ranging from beginner
level to advanced.

Core power moves

1. Hanging
Leg Raise
A) Grab a chin-up bar
with an overhand,
shoulder-width grip and
hang from the bar with
your knees slightly bent
and feet together.

B) Simultaneously bend
your knees, raise your
hips, and curl your lower
back underneath you
as you lift your thighs
toward your chest.
Pause when the fronts
of your thighs reach your
chest, then slowly lower your legs back to the
starting position.
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Core power moves

2. Tall Kneeling
Kettlebell Halo
A) Sit on your knees with
your body upright and
your core tight. Hold a
kettlebell in both hands
with the bottom of the
bell facing the ceiling.

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B) Your elbows should be

bent about 90 degrees
and your hands in front
of you. In one movement,
move the kettlebell in a
circular fashion around
your head while keeping
your elbows bent. Keep
your core tight and try to
avoid any movement in
your upper body.

C) Make sure you stay as

tall as possible, squeeze
your glutes, and make
the rotation as tight as
possible by keeping the
bell close to your body.
Continue until you complete all reps.

3. Stability Ball
Stir the Pot
A) Assume a plank
position with your forearms on a stability ball.
Your body should form
a straight line from your
shoulders to your ankles.
Squeeze your abs and
glutes as hard as you can.
B) Use your forearms
to move the ball in small
circles while keeping the
rest of your body in the
original position.
C) Make one circle moving to the right and then
one to the left. Thats
one rep.
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