Day 1 - Belly Fat Burner Workout
For the first day of the sixpackfactory 21 Day Challenge you will need some sort of weights for this workout – (note -if you are just starting out you can do it with out weights. )
I started with 2 – 25lbs dumb bells – they are the only two dumbbells I have.
You will want to start with a warm up – its recommended to do a 5 minute warm up – I did about a 2 minute warm up of jumping jacks and then moved into the first workout.
Each Rep is 20 seconds long – finish one rep of each exercise and then move directly into the next exercise.
Rep 1 : The First rep is lunge curls. You will lunge forward with your left leg – and when you are in lunge position you will curl both weights. Then you will push back to standing. Next lunge forward with Right leg and once in lunge position curl the weights. Repeat this for 20 Seconds.
Rep 2
Day 2 of the BellyFat Burner Workout
On Day two of the six pack factory 21 day challenge you will again want to start with a warm up. The length is up to you. I did a 5 minutes walk jog around the block with the dog. Then did the combos below
Day 2 consists of 3 Combos of 2 different exercises ( total of 6 different exercises)
- The first combo is 10 – Plyo Pike Pushups and then 10 seconds of Jumping jacks foillowed by a 10 second rest – then repeat the combo 5 times
- The second combo is 10 – One Hand One Leg plank wall push and then 10 seconds of line jumps – quick side to side jumps
- The third Combo is 10 Reps of Squat/Hop/Burpee – this is where you squat and then do a hop while in squat position then jump back to plank position and then back to squat position (the only difference here from a burpee you don’t stand up all the way ever) Followed by 10 secondHigh Knees running in place
Repeat each set 5 Times.
This was harder then I thought it would be. It was a great leg workout – quads, thighs, and butt along with a good shoulder work out along with working out the core. Not to mention it got the heart rate going.
Total time of workout about 20-25 minutes
Day 3 BellyFat Workout Burner
This one looks like a tough one – and requires dumbbells.
I only have 25 pounders as I mentioned before and for this it probably should be lighter ones – but I will power through 🙂
There are 5 excercises in each set. Each one you do for 20 seconds and then move to the next with a 20 second rest at the end of each set. Then repeat for a total of 5 sets. Which is 2 mins per set for 10 minutes.
The 5 Exercises listed below – each done for 20 seconds then move into the next one.
- High Knees run in place
- Plyo Lunge Jump Curl with Dumbbells
- Quick Dumbbell Bent Rows
- Gorilla swing with 1 Dumbbell
- Squat Curl Press with Dumbells
- Rest
Day 4 - Bellyfat Destroyer
Today we have another good home workout to burn that belly fat. Like all the workouts you will want to start with a 3-5 minute warm-up. It could be Jumping jacks, jog around the block, jog walk, run in place etc. Something to loosen up the body.
The structure for this workout are: 4 to 6 sets and each set consists of 7 Exercises at 10 Reps each.
Exercise 1: 10 Pushups
Exercise 2: 10 Quick Dumbbell Bent Rows (same as we did yesterday)
Exercise 3: 10 Dumbbell Shoulder press
Exercise 4: 10 Dumbbell Curls
Exercise 5: 10 Triceps reverse Curls
Exercise 6: 10 Forward Lunges
Exercise 7: 10 Reverse Lunges
Rest – 20 Seconds or continue to the next set – that is up to you.
Repeat this 4 to 6 times.
