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The Essential Summer Six-Pack Guide

If one of your new year's resolutions is to get a six-pack in time for summer, then look no further. Summer is a time may be several months away, but it’s good to get started on your fitness journey as early as possible so you can show off your hard work by summer. If a soft midsection won't cut it; and you’re looking to get a ripped six pack, you’ll need to focus on incorporating specific exercises and supplements into your regular routine. To make things easier, we’ve broken this guide down to two parts: diet and exercise. Enjoy!

Exercise
Below are four of our favorite ab exercises that can be done without equipment, along with a few top tips to ensure that you’re executing each one perfectly. Incorporate them à la carte into your existing routine—or, if you’re feeling ambitious, turn all six into an abs workout circuit. Try two sets of each movement, resting for 30 seconds between each set.

Hard Style Plank
How to do it: Lying face down on the ground, prop yourself up into a forearm plank position. Make sure your elbows are aligned underneath your shoulders, and that your hands are balled up in fists. Your forearms should be parallel to one another. Hold for 10 to 20 seconds per set. Top tip: The key is to squeeze your entire body—quads, glutes, core, back, and fists—as tight as possible while taking diaphoretic breathes throughout the hold. No matter how many times you’ve done it, this exercise is as difficult as you’re willing to make it.

Deadbug
How to do it: Lay face up on the floor with arms straight above your shoulders. To start, bring your knees directly over your hips and bend at the knee so that your calf forms a 90-degree angle with your thigh. Next, simultaneously lower your left arm above your head while straightening your right leg and sending it towards the floor. Pause, return to the starting position, and then repeat on the opposite side. Do 14 alternating reps to complete one set. Top tip: Make sure your lower back stays in contact with the floor, and try to keep your breathing as regular as possible. This movement helps to train left-right coordination between the upper and lower extremities, which can help improve cognitive function, too.

Hollow extension-to-cannonball
How to do it: Get into a cannonball-type shape on your back, hugging your knees into your chest—yes, just like you’re at the pool at summer camp again. Simultaneously extend your legs and arms outwards into a “hollow” position, pressing your lower back to the floor. Hold for five seconds before curling up again, and complete five reps for one set. Top tip: Engage as much as possible during the extension phase, and use the cannonball for recovery. Think of it like you’re holding a crunch.

Bird dog
How to do it: Think of this as an upside-down dead bug. Start in a tabletop position, with your shoulders over wrists and hips over knees. Engage your core while simultaneously lifting your right arm and left leg. Your foot should be flexed as you kick back, and your palm should face in towards your body. Pause for one second when your arm and leg are at the same height as your torso, and then bring your elbow and knee to touch underneath the body. Repeat on the other side for one rep, and do five reps for one set. Top tip: Be careful not to hyperextend your elbows. Maintaining a slight bend fires up those triceps. Keep the neck long by looking down and a few inches in front of you, and use the exhale portion of each breath to create tension.

Diet
Supplements are an amazing tool to help reach your goals. If that goal is to be bigger, stronger, faster, or in better shape, supplements can help with increasing your ability to reach that goal.

Protein
Anyone with a goal of strength and muscle building is going to need a high protein intake to repair the deliberate muscle tissue damage sustained through training. Whey protein makes it easier to get to your set amount, without having to consume huge amounts of food. Whey protein is considered a complete protein as it contains all 9 essential amino acids and is low in lactose content. ProRev consists of pure, cold processed ultra micro-filtered whey protein isolate can be consumed directly after a workout to allow your muscles to repair and rebuild.

Thermogenic Fat Burners
Thermogenic fat burning supplements like our RevBurn, Everburn, and RevBurn AM are fat burning amplifiers that contain both phenethylamine and caffeine as their main ingredients, which means they work at the very source of metabolic ignition to target the fat in your body. Thermogenic fat burners increase your internal body temperature which increases your resting heart rate. You might experience a warming of the body when taking a thermogenic fat burner.

CLA and L-Carnitine
CLA simultaneously increases lean mass and directly targets fat metabolism without the use of adrenergic stimulants. L-Carnitine participates in several key metabolic activities, leading to greater fat loss, increased lean muscle mass, and enhanced energy levels. Each of these supplements stand on their own, but when both ingredients are combined, the results have been proven to increase than when taken separately. Both our 3-In-1 and Enamour feature this metabolic igniting combination for optimum results.

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