Train Hard Live Younger


It’s true when they say that abs are made in the kitchen.

However, that doesn’t mean you can neglect working on your abs and expect diet alone to give you a shredded midsection. Both tasks are synonymous they go hand in hand. Often we as humans look for the quick solution for obstacles we tend to struggle with and we end up putting more stress than the situation demands. Fitness is the ultimate psychological battle. It’s a battle between the Old you vs the New you. Let’s give the new you an advantage.

This total body workout is designed to do a few things:

First, it is a high intensity workout intended to increase your heart rate and burn calories (EPOC) exercise post oxygen consumption. Second, it’s meant to work your midsection to build those abdominals that you’re working so hard to reveal in the kitchen. Third its intended to jump start your RMR (resting metabolic rate) we burn most calories while sleeping. Getting appropriate rest is key when expecting to see results from any fitness program. It is imperative to your performance, let not give the old you an unfair advantage.

Give this a try and let me know how you do!

Warmup: Start with a light jog for 30 seconds then walk for 1 minute. Keep repeating this, however increase the jog speed every time. Complete around 10 sets of this and for your final interval it should be close to a sprint at maximum effort. Then do a light stretch accompanied with myofascial release. Some terms may seem foreign to you, try using google to help with any confusion. Here is the workout let’s get started! Make sure to go in order complete A before moving to B finishing with exercises for section C


A1) Renegade Rows with pushups
6 on each side
A2) Reverse Crunch
A3) Sprint
30 seconds

Repeat with no rest x 4

Rest :60-:90 secs

B1) Side plank
30 seconds each side
B2) Mountain climbers
30 seconds

Rest 30 seconds then repeat x 4

Rest :60-:90 secs

C1) Front plank
30 seconds
C2) Sprint
30 seconds

Repeat with no rest x 10

Rest a minute or two between each set of exercises but keep the rest during the sets to a minimum. You’ll only need dumbbells for the first set of exercises. Other than that, you can do this work out without any equipment.

If you have questions, feel free to comment or reach out to me via website. I can answer all your questions there relatively quickly.

Be safe and give your best effort. Let me know how it goes.

Archibald C Elliott is the Founder of Symmetry Fitness LLC

(404) 307-3421


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Archibald C Elliott/ Founder of Symmetry Fitness

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