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Six Pack Shortcuts & Abs After 40
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Super Fast Abs Workout

You'll see that these are some basic ab exercises, but when combined in the right order it can really put that 3 dimensional effect on your abs. So put this quick workout in effect immediately, and see your six-pack popping out in no time. 


3 rounds

Crunches (30 sec)
Scissor Kicks (30 sec)
Full Plank Passe Twist - (30 sec)
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The Dad Bod Annihilator - 8 Minute Full Body HIIT Workout 



New research shows that 1 in every 5 men will experience onset symptoms of the physical condition known as  “dad bod” before they reach the age of 30… 
The symptoms include beer bellies, flabby arms, man boobs, and mild wheezing during any physical exercise.
I am here to tell you guys today that you do not have to be another statistic… I’ve got the ultimate full-body conditioning workout that you can do everyday to avoid the symptoms and even REVERSE the effects of the Dad Bod!


This workout will consist of 4 different bodyweight exercises and the object is to complete as many rounds of the exercise sequence as you can with 8 minutes on the clock. So each time you complete this workout, your goal should be to get in more complete rounds within the 8 minute mark - You’ll start to see progression pretty quick if you stay consistent with this routine at least 3 times a week.

The routine will include 10 burpees, 10 box jumps, 10 pull-ups, 10 jump squats! 



Let the dad bod annihilation begin! 
Start the clock at 8 minutes for as many rounds as you can of:


1. 10 burpees


2. 10 box jumps (you can use a bench to jump on - remind viewers that if these are too impactful on their knees, do alternating steps ups for 10 reps instead)


3. 10 pull-ups (If they can’t complete 10 pull-ups in a row, stick to the lat pull down machine or a cable row machine until you’ve built the strength to complete the pull-ups)

4. 10 jump squats



I hope you guys liked this anti-dad bod circuit!
19
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The Number One Exercise to Naturally Boost Your Testosterone

Today I am going to share with you the number one exercise that you can do at home, at the gym, outside to actually boost your testosterone naturally… THE SQUAT - Now I know every guy has a laundry list of excuses when it comes to trying to justify skipping leg day but today, I am going to change your mind forever!

It has actually been found that squats create a stronger anabolic stimulus in the body than equally heavy sets on a leg press machine - And the best part is, you don’t even HAVE to use resistance - I’m talking bodyweight squats here, guys! The body-weight squat is a multi-joint powerhouse movement as it requires a lot of muscular contraction to complete one rep - this results in a cascade of anabolic hormones to be released.

Sports scientists from the University of North Texas report on this in the Journal of Strength and Conditioning Research actually discovered that human growth hormone (HGH) and Testosterone levels were actually HIGHER after a squat session than after a session on a leg press machine. 

Now, I am not hating on leg presses or any other leg exercises for that matter - I just want you guys at home specially to know that you can stop using the “I don’t have weights or equipment” for leg day excuse because I am about to show you a 3 variation squat circuit that will elevate your testosterone levels and put your body in the anabolic muscle-making state to start adding lean size to your frame!
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Home Chest & Bicep Workout

This workout is really going to help bring out the definition in your chest, biceps and even your abs. Definition is the key to looking ripped and muscular, along with the intensity of this workout you're really going to see your chest and arms pumped up.

Workout breakdown:

Repeat as many times you can for 10 mins

4 second pushups - 10 reps
Bicep curls - 10 reps
Pushup - 10 reps
Front raises (underhand grip) - 10 reps

I suggest doing this workout a couple of times a week to really get your chest and biceps huge.
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The Number One Exercise to Naturally Boost Your Testosterone

Today I am going to share with you the number one exercise that you can do at home, at the gym, outside to actually boost your testosterone naturally… THE SQUAT - Now I know every guy has a laundry list of excuses when it comes to trying to justify skipping leg day but today, I am going to change your mind forever!

It has actually been found that squats create a stronger anabolic stimulus in the body than equally heavy sets on a leg press machine - And the best part is, you don’t even HAVE to use resistance - I’m talking bodyweight squats here, guys! The body-weight squat is a multi-joint powerhouse movement as it requires a lot of muscular contraction to complete one rep - this results in a cascade of anabolic hormones to be released.

Sports scientists from the University of North Texas report on this in the Journal of Strength and Conditioning Research actually discovered that human growth hormone (HGH) and Testosterone levels were actually HIGHER after a squat session than after a session on a leg press machine. 

Now, I am not hating on leg presses or any other leg exercises for that matter - I just want you guys at home specially to know that you can stop using the “I don’t have weights or equipment” for leg day excuse because I am about to show you a 3 variation squat circuit that will elevate your testosterone levels and put your body in the anabolic muscle-making state to start adding lean size to your frame!
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The 3 Muscle Groups Guys Are Guilty Of Ignoring (And How To Build Them)

Most guys are focused on big biceps, thick chest or having a six pack and never consider the benefits of consistently hitting your forearms, traps and calves.

These muscles are hugely important for stabilization and support during heavy compound exercises such as the deadlift or squat - training these smaller, overlooked muscles will allow you to better support and grip heavier weights during compound movements to you can add MORE mass to your frame!

To train these muscle groups, I’ve got a quick 3 movement circuit that you guys can hit once or twice a week to ensure that you are actively training these areas…

The entire workout will be done with dumbbells…

We will be doing 3 rounds of dumbbell wrist flexion, dumbbell shrugs, and dumbbell elevated calf raises - all for 10 reps each!


3 Rounds of the following:
1. 10 DB wrist flexion for the forearms
2. 10 DB shrugs for the traps
3. 10 DB calf raises for the calves

That’s a quick but EFFECTIVE burn for the forearms, traps and calves guys - Be sure to start training these areas of your body on a weekly basis to continue developing a full, well-rounded physique!
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3 BEST Muscle Building Tips

1. Lift as heavy as possible:
Have you ever heard someone say, “Go heavy or go home? They were right. By lifting heavier weight you are able to recruit more muscle fibers with each exercise, which means you’ll get bigger muscles.

You have two types of muscle fibers, red and white. The red muscle fibers are used for low intensity movements (70% of your max strength or under). Where as white muscle fibers specialize in high intensity and high power movements (71% of your max strength or above).

Most people rarely activate their white muscle fiber during exercise because they fail to push their muscles to the limit. By forcing your muscles to lift as heavy as possible, the white muscle fiber are recruited to help the red muscle complete the movements. Surprise your muscles by lifting as heavy as you can for 6 - 8 reps pre set of each exercise. And with both muscle fibers trained consistently, not only will you begin to see more muscle growth, you’ll also become crazy strong.

2. Use compound lifts:
Compound movements are exercise that requires you to involve more than just one muscle.

For example:

Deadlifts
Squats
Military Press
Pull-Ups
Bent Over Rows

You’re training several muscle groups at a time when doing these compound exercises -- unlike most popular exercises, which only train one muscle group at a time. That means you’ll be releasing more testosterone and growth hormone during your workout...so you ultimately build more muscle.


3. Stretch:
Stretching has many benefits such as increasing flexibility, relieving sore muscles, and even improves balance and coordination. But what I found most interesting is that there’s a type of stretching called “fascial stretching” that can actually help you build fuller and bigger muscles.

Fascia is the thin connective tissue that surrounds a group of muscles and also gives the muscle its shape by constricting it. With this constriction, the fascia limits the room needed for muscle growth. So by doing fascial stretching, we can increase muscle growth by expanding the limited area.

Unlike regular stretching that are done before or after the workout, fascial stretching is done during the workout. A full muscle pump is needed for this type of stretching. The greater the pump is the better.
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How to Get Rid of Love Handles (This really works)

Now since you can't actually spot reduce fat, we'll have to use the calorie-burning power of the Afterburn Effect to trigger fast fat loss results. The Afterburn Effect is a combination of resistance training and cardio burst training that will stimulate your metabolism to burn calories up to 24 hours after your workout is complete. This will be ideal for burning off pockets of stored fat, especially in the most stubborn regions such as the love handles.

Workout Breakdown:

*Perform 3 rounds of the following exercises
1.) Jump squats
2.) Half burpees
3.) Bicycle crunches

--

Jump squats - 10 reps

Half burpees - 10 reps

Bicycle crunches - 10 reps

Jump squats - 10 reps

Half burpees - 10 reps

Bicycle crunches - 10 reps

Jump squats - 10 reps

Half burpees - 10 reps

Bicycle crunches - 10 reps
12
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4 Warnings That You Have Low T

You already know that testosterone is what separates you from a women, but did you know that as you get older, your testosterone starts to drop drastically? Now, I’m not saying this makes you “womanly” but you can sure-as-hell bet it makes you less of the man you can be. And the crazy part is that most men don’t even realize that their T levels are dropping…

Did you know that your decline in testosterone begins around the time you’re 30? For some guys, it even starts in their late 20’s… Now, don’t worry because even if you are suffering from LOW T - I’m going to show you a solution.

Before I go even further... if these signs are just beginning or already dominant in your life, it’s probably not your fault at all. There are several “biological aggressions” that can cause your testosterone to drop without you even knowing it.

1. Energy Decrease:
So guys who have low T have reported that their energy levels have dropped as well. This can make it extremely difficult to workout… even if you want to.

2. Sexual Decline (More Advanced Sign Of Low T):
Testosterone plays a HUGE role on how high or low your libido is, so low levels can cause you to have less of a desire or have less pleasure for sex. And it can also completely shut down your sexual encounters… it also causes “A Broken Man...” or erectile disfunction. When you don’t have enough testosterone in your body, your brain can’t signal that certain male part to rise... this also causes less sperm… bottom line.

3. Muscle Break Down:
Your T levels determine how much strength and muscle your body has, so low levels mean low muscle mass and the potential to lose what muscle you do have quickly.

4. Rising Body Fat:
Not only does declined testosterone levels make you pack on fat a lot faster, it is also one of the most problematic factors for guys trying to lose weight. You see, a lot of guys already have fat on their bodies… and the more fat you have, the less testosterone your body automatically produces…and...less testosterone causes you to burn less fat.
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The Best Fat-Burning Workout Ever (According To Science)

It seems like every other week there’s a new study touting the best way to work out. And, really, how you do it depends a lot on your goal—someone looking to gain muscle mass may hit the gym differently than someone training for a triathlon. A few specific trends have emerged in recent years regarding working out for general fitness, and more specifically how to elicit the optimal metabolic response—that “afterburn” effect of continued calorie consumption for up to 48 hours after a session—e.g., the biggest bang for your effort and time. What the studies have in common: taking a circuit approach to resistance training, using heavy-but-manageable loads, alternately working multiple muscle groups, and rotating through the exercises with little or no rest in between.

We asked exercise scientist Jeffrey M. Willardson, Ph.D., CSCS, associate professor of Kinesiology and Sports Studies at Eastern Illinois University to design a workout that incorporates these principles. Do each exercise for 10 to 15 repetitions, using weights that produce fatigue but not failure, and go from one move to the next without stopping. Willardson suggests repeating the circuit one to three times, every other day.

So I have put together a workout for you guys that is an “afterburn effect” triggering workout that will allow your body to continue burning calories up to 48 hours after your workout ends…

We are going to do 12 reps of the following 4 exercises - the key here is performing these compound moves with as LITTLE rest as possible… We will be hitting 3 rounds total.


Dumbbell front squat
Barbell bent over row
Dumbbell walking lunges
Medicine ball floor slams
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How to Get Rid of Love Handles (This really works)

Now since you can't actually spot reduce fat, we'll have to use the calorie-burning power of the Afterburn Effect to trigger fast fat loss results. The Afterburn Effect is a combination of resistance training and cardio burst training that will stimulate your metabolism to burn calories up to 24 hours after your workout is complete. This will be ideal for burning off pockets of stored fat, especially in the most stubborn regions such as the love handles.

Workout Breakdown:

*Perform 3 rounds of the following exercises
1.) Jump squats
2.) Half burpees
3.) Bicycle crunches

--

Jump squats - 10 reps

Half burpees - 10 reps

Bicycle crunches - 10 reps

Jump squats - 10 reps

Half burpees - 10 reps

Bicycle crunches - 10 reps

Jump squats - 10 reps

Half burpees - 10 reps

Bicycle crunches - 10 reps
14
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videos please...
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The Dad Bod Annihilator - 8 Minute Full Body HIIT Workout 



New research shows that 1 in every 5 men will experience onset symptoms of the physical condition known as  “dad bod” before they reach the age of 30… 
The symptoms include beer bellies, flabby arms, man boobs, and mild wheezing during any physical exercise.
I am here to tell you guys today that you do not have to be another statistic… I’ve got the ultimate full-body conditioning workout that you can do everyday to avoid the symptoms and even REVERSE the effects of the Dad Bod!


This workout will consist of 4 different bodyweight exercises and the object is to complete as many rounds of the exercise sequence as you can with 8 minutes on the clock. So each time you complete this workout, your goal should be to get in more complete rounds within the 8 minute mark - You’ll start to see progression pretty quick if you stay consistent with this routine at least 3 times a week.

The routine will include 10 burpees, 10 box jumps, 10 pull-ups, 10 jump squats! 



Let the dad bod annihilation begin! 
Start the clock at 8 minutes for as many rounds as you can of:


1. 10 burpees


2. 10 box jumps (you can use a bench to jump on - remind viewers that if these are too impactful on their knees, do alternating steps ups for 10 reps instead)


3. 10 pull-ups (If they can’t complete 10 pull-ups in a row, stick to the lat pull down machine or a cable row machine until you’ve built the strength to complete the pull-ups)

4. 10 jump squats



I hope you guys liked this anti-dad bod circuit!
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There's a dad in that picture?
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Have them in circles
54,462 people
Dunkelziff's profile photo
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Story
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Get FIt, Live Heathy, TRAIN HARD!
Introduction
Hey Everyone!

Welcome to the Six Pack Shortcuts Google Plus business page! Please check out all our free resources. Six Pack Shortcuts is the fastest most effective way to build muscle, burn belly fat, and get a ripped body and six pack abs! 

Here on the Google Plus page I will post FREE workout videos and articles that you can take advantage of to help you begin your journey of getting a ripped body! 

If you have any questions about working out or how to live a healthier lifestyle.. just ask. Im here to help want want to help as many people as possible!

Im sure many of you are familiar with my YouTube channel! I want you to know there will be much more community involvement here on Google Plus! I will be answering your questions personally and promptly! 

If you are reading this you have already found the page which is awesome, and I am very grateful! Please add me to your circles and post questions so my self and the community here can answer you and help you achieve all of your fitness goals! 


Even if you are new to working out you can take a lot of what you learn here to help you get started. One day I would really love to train you, but first I want you to take the time that you need to make sure that this is the program for you, and feel confident that I am the trainer that will help you achieve the body of your dreams.

http://www.sixpackshortcuts.com/discount


Here's some specifics about the Six Pack Shortcuts program....

There are 4 phases in the Six Pack Shortcuts Program!

In Phase I, I am going to show you how to replace your excess body fat with lean muscle. This will in turn raise your metabolism so you are burning more calories on the daily basis.

In Phase II, I am going to assist in in burning off all that stubborn body fat, so you can have a flat and toned stomach!

In Phase III, I am going to show you how to build up your core muscles and finally reveal your SIX PACK ABS!

And in Phase IV, I am going to show you how to maintain the ripped body you have achieved in the first 3 phases! From now on people will say WOW everytime you take off your shirt!

I keep my client base low so I can offer all of my clients the one on one attention and support they deserve. I include unlimited 1-on-1 email and phone support so if you every have any questions you can contact me and I will advise you promptly!

It's simple, it's proven to work, and you get results FAST. And I'll be in your corner every step of the way, mentoring and motivating you until you have the body you've always wanted.

Follow this link to learn more about membership!!!