People generally like to approach cardio and fitness separately. But by combining them you will see a rapid body transformation and a solid six pack. If you combine these two areas of training, you make each exercise work double time. The great thing about this workout, is all you need are a couple dumbbells.

Do 3 sessions a week, alternating between workouts A and B with a day of rest in between. Perform the moves as a circuit. Do each exercise for 60 sec then move onto the next with just 30 sec rest between each exercise.

Do up to 6 circuits, taking a 60 sec break between each. In your third and final week, combine both workouts into one big circuit. Follow the same work-to-rest ratio, doing up to 3 of these mega circuits per workout, 3 times a week.

Six Pack Workout A: Your 45 minute fat-fryer

Dumbbell good morning to front squat

How to:

• Hold a dumbbell as shown and bend at the hips; hold for 2 sec.
• Return, then immediately squat; hold.

Too hard?
Squat onto a bench.

Too easy? 
Increase the weight, hold a dumbbell in each hand – or just squat deeper

Dumbbell hip raise and floor press

How to:

• With knees bent and feet flat, drive through your heels to raise your hips and press the weights.
• Hold for 2 sec; return.
• Exhale sharply at the top to work those abs.

Too hard 
Use lighter dumbbells (or go weightless)

Too easy? 
Lift one leg and switch legs after 30 sec

Neutral grip dumbbell row to clean

How to:

• Bend at the hips and let the weights hang.
• Row them to your sides, hold for 2 sec, lower and repeat.
• Now straighten up and quickly clean the weights.
• Two more to go.

Too hard?
You guessed it: use a lighter weight

Too easy? 
Go heavy and keep the moves steady

Dumbbell forward hinge to lunge

How to:

• Hold a dumbbell in your right hand, step forward with your right leg and lower the weight.
• Stand up, step out to the left and lower the weight to your left foot.
• This will build flexibility too.
• Switch legs after 30 sec.
• Now shake them off and move on.

Too hard? 
Decrease the weight

Too easy? 
Increase the weight

Mud run press up crawl

How to:

• In a press up position, lower your chest until it’s inches off the floor; this forces your abs to hold your body steady.
• Move your right hand forward, then your left and continue crawling for the allotted minute.

Too hard?
Keep your chest an inch or two higher

Too easy? 
Alternate between crawling forward, backward, and side to side.

Six Pack Workout B: Your abdominal shred

Suitcase deadlift to sumo deadlift

How to:

• Squat as far as you can, keeping your back straight; pause for 2 sec and stand back up.
• Now step out so your feet are twice shoulder width and lower the dumbbells between your legs.
• Get up; repeat.

Too hard? 
Perform bodyweight squats instead

Too easy? 
Use heavier dumbbells

Dumbbell row to high pull

How to:

• Lower your torso and pull the weights to your chest; lower and repeat.
• Stand up and pull the weights up high.

Too hard? 
Decrease the weight

Too easy?
Increase the weight

Hand to hand staggered hip hinge

How to:

• Hold a dumbbell in your right hand, left foot forward.
• Bend your hips and pass the weight to your left.
• Straighten and repeat the other way.
• The ‘catch’ forces your core into action.
• Switch legs after 30 sec.

Too hard? 
Drop the weight or use a parallel stance

Too easy? 
Perform it on one leg at a time

Modified handstand and shoulder tap

How to:

• In a pike position, as shown, slowly raise your hand to touch your left shoulder; now your right.
• If the sweat isn’t rolling off your nose, work harder.

Too hard?
Assume a standard press-up position

Too easy? 
Try it with your legs up against a wall

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