4 Week Abs Challenge with Fit Boy Mario
NUTRITION
1. Avoid refined and processed foods wherever possible.
2. Try to eat six times a day – around every three hours.
3. With every meal, use a portion of protein as your base. Think eggs, fish, chicken, and other lean
meats.
4. Between meals snack on nuts, seeds, avocado, olives, or small bags of snap peas.
5. For breakfast and your second meal, make sure you get some starchy carbs – oatmeal, rye, or
sprouted bread – and a piece of fruit.
6. For lunch, sweet or regular potato, brown rice and quinoa are all excellent options.
7. For your evening meal, try to get some veg – but avoid root veg and any starchy carbs.
8. Drink lots of water.
9. Every 10 days give yourself one cheat meal. It can be anything you want. This might seem strict, but if
you’re trying to reveal your abs in just four weeks such gastronomic sacrifices are necessary.
10. Consume one of these post-workout shake as soon as possible after your workout. Aim for around
40-50g carbs and 20-30g protein. “This stabilises your hormonal system to enable tissue regeneration
and keeps blood sugar stable,”
WORKOUTS
Complete three circuits of the six exercises below four times a week (I suggest Monday, Tuesday,
Thursday, and Friday or Saturday) for four weeks. On two of your non-workout days, complete 45
minutes of uphill treadmill walking (not running). Rest on Sunday.
Your total workout each day should last 45 minutes. Fill in any spare time you may have after
completing the circuits with some uphill treadmill walking to complete a 45-minute slot. Keep your rest
periods tight and focus on technique rather than speed.
1. Overhead bench squats
Why? “This exercise has a high metabolic output as multiple joints are used.
It fires the midsection through stabilising the weight above the head while
simultaneously lengthening the midsection.”
How? With a suitably weighted bar held above your head, position yourself
in front of a bench. Keeping the bar in line with the midline of the body sit back onto the bench, keeping
your chest high and head up. The bar will want to move forward – as you sit back onto the bench try to
move it further back. Stand and repeat.
Sets 3-4
Reps 20-30
Rest 30 seconds
Crank it up for weeks three and four Increase sets to 5-6, decrease rest to 0-15 seconds and make the
bench an inch lower.
2. Prone knee to opposite elbow
Why? “This statically stabilises the midsection much like the plank but adds the
element of internal hip rotation to work your obliques and mobilise your hip
flexors.”
How? In a push-up position, rotate your right knee underneath your body to try
and touch the opposite elbow. Keep your hips down and foot off the floor throughout. Repeat with your
other leg. That’s one rep
Sets 3-4
Reps 10-15
Rest 30 seconds
Crank it up for weeks three and four Increase sets to 5-6, decrease rest to 0-15 seconds and perform an
additional push-up every fifth rep.
3. Prone knee to outside same elbow
Why? See above.
How? In a push-up position, lift your right knee up towards your
right elbow – trying to land it on the top of the elbow. Keep your
hips down and foot off the floor throughout. Repeat with your other leg. That’s one rep.
Sets 3-4
Reps 10-15
Rest 30 seconds
Crank it up for weeks three and four Increase sets to 5-6, decrease rest to 0-15 seconds and perform an
additional push-up every fifth rep.
4. Push-ups
Why? “These continue the static work on your midsection while working the pecs,
deltoids and triceps, too.
How? Do as many standard push-ups as you can. If you’re seriously flagging, drop
your knees to squeeze out some box push-ups for a set of 15.
Sets 3-4
Reps 15
Rest 30 seconds
Crank it up for weeks three and four More full push-ups. Less box push-ups.
5. Swiss ball hamstring curls
Why? “These fire the posterior chain and make the hamstrings and glutes work
hard.”
How? Lie on your back with a Swiss ball positioned underneath the heels of your
straight legs. Keep your hips up off the floor, stabilise with your glutes and curl
your heels to your bum. Return and repeat.
Sets 3-4
Reps 10-15
Rest 30 seconds
Crank it up for weeks three and four Increase sets to 5-6, decrease rest to 0-15 seconds and return the
ball to its starting position using only one leg.
6. Split lunge/Overhead press
Why? “Again, your midsection is fired through stabilising the weight above your
head and the use of multiple joints means a high metabolic output.
How? Hold a dumb-bell on each shoulder and set up a lunge position. Move your
back knee to the floor in a forward lunge and as you reach the end of the
movement press both dumb-bells above your head.
Sets 3-4
Reps 10-15 seconds
Rest 30 seconds
Crank it up for weeks three and four Press the dumb-bells above your head before you begin the
exercise. Then perform the lunge, keeping the weights above your head for the whole movement.
Uphill treadmill walking
Once you’ve completed three circuits of the previous six exercises, get on the treadmill until your total
session time hits 45 minutes.
Why? “To burn additional fuel once your glycogen levels are depleted. Stopping at the 45-minute mark
ensures you preserve the use of muscle tissue as fuel.
How? Set an incline for as hard a setting as you can manage and start walking. Do not run. “This workout
has a lot of muscular stress around the lower limbs and the impact of running when these are fatigued is
not good.”
Crank it up for weeks three and four Walk faster on an even steeper incline. Do it even if you only have
a few minutes left in your designated 45.
Here are 6 Ab specific exercise that you can incorporate in the above exercises (do 4 circuits for each
exercise and perform them 3 to 4 times a week)
Leg Lifts – 20 seconds
Rest – 10 seconds
Scissor Kicks – 20 seconds
Rest – 10 seconds
Plank – 30 seconds
Rest – 10 seconds
Flutter Kicks – 20 seconds
Rest – 10 seconds
Reverse Crunch - 20 seconds
Rest – 10 seconds
Mason Twist – 20 seconds
Rest – 10 seconds
For any further information or inquiries email Mario at: [email protected]
Instagram: @FitBoyMario
Twitter: @MarioFitness