HOW TO HAVE EIGHT PACK

eight-pack-exercises

FOOD:

  • lean meats: chicken breasts, pork chops
  • oily fish: mackerel, trout, sardines, herring
  • eggs
  • fruits: apple, avocado, grapefruit, blueberries, pears, banana, watermelon
  • green vegetables: spinach, kale, collards, swiss chards
  • cruciferous vegetables: broccoli, cauliflower, cabbage, brussels sprouts
  • other vegetables: lettuce, cucumber, celery, kimchi, tomatoes, bellpaper
  • lentils, black beans, kidney beans
  • potatoes,sweet potatoes,turnips
  • calamondin
  • tuna canned in water
  • apple cider vinegar
  • cheddar cheese, cottage cheese
  • sandwich spread, peanut butter
  • whole grains: oats, wheat bread, chia seeds
  • juice drink, green tea
  • milk, full-fat yoghurt, greek yoghurt
  • dark chocolate
  • nuts, almonds
  • wine

 

EXERCISE:

  • bicycle crunch – watch
  • cross crunch – watch
  • russian twist – watch
  • swipes
  • pendulum – watch
  • side leg raise
  • oblique crunch – watch
  • regular crunch – watch
  • overhead crunch – watch
  • knee crunch – watch
  • toe touches
  • hands down middle crunch
  • one leg holds
  • retractors
  • scissor kick – watch
  • reverse crunch – watch
  • straight leg raise – watch
  • v up – watch
  • islamic kneel – watch
  • three minute plank – watch
  • spiderman plank – watch
  • left side plank – watch
  • right side plank – watch
  • regular pushup – watch
  • spiderman pushup – watch
  • prone kneelbow – watch
  • prone kneelbow opp – watch
  • bodysaw – watch
  • sky scrapers
  • half burpees
  • mountain climbers
  • bridge plank
  • decline crunch – watch
  • incline reverse crunch – watch
  • seated calf raise – watch
  • bench straight leg raise – watch
  • bulgarian split squat – watch
  • bench dips – watch
  • lying leg curl – watch
  • cable side bend – watch
  • cable crunch – watch
  • seated bent-over rear deltoid raise – watch
  • standing low-pulley deltoid raise – watch
  • triceps pushdown – watch
  • pallof press – watch
  • kneeling cable lift – watch
  • weighted crunch – watch
  • weighted russian twist
  • weighted bench dip – watch
  • lunge overhead press – watch
  • incline dumbbell press – watch
  • straight-arm dumbbell pullover – watch
  • preacher curl – watch
  • hammer curl – watch
  • turkish get up – watch
  • decline ez bar triceps extension – watch
  • ez barbell curl – watch
  • incline barbell press – watch
  • barbell shrug – watch
  • overhead bench squat – watch
  • back squat – watch
  • standing calf raise – watch
  • barbell hack squat – watch
  • stiff-legged barbell deadlift – watch
  • barbell rollout – watch
  • machine overhead press – watch
  • machine bent over row – watch
  • chin up – watch
  • hanging leg lift
  • hanging legback lift
  • thirty minute uphill
  • thirty minute jog

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