The Secret to 6-Packs

A simple but effective way to work out your abs...

Lie down in your bed or on a soft mat, put both legs close together, and lift them up 90 degrees. Hold for 10 seconds. Lift down your legs slowly back to the starting position. Before the legs could rest on the floor, life them up again 90 degrees and hold for 10 seconds. Repeat as many times as position. Let the ab muscles do the work.

15 minutes Workout - Hard and Fast

A - Sumo Deadlift

B - Barbell Bench Press

C - Dumbbell Bent-over Row

Warm up A with 60% of the weight for 8 times.
Then do 2 sets of 8 reps with full weight.

Rest for 1 minutes in between sets.

Superset B + C :
Do 8 reps of B & C with full weight without resting in between.
Rest 45 minutes in between supersets.