So, this is part 2 - the workout. It’s been about two and half months since I started this madness and I’ll say this: I love it. I’m in the best shape of my life, and I don’t have any plans to stop anytime soon.

Let me reiterate, the diet is the most important part.

Firstly, I exercise 7 days a week. It’s easy after the first few weeks and you start to notice results. For me, the best part of my day is the end of my workout - when I can really just feel great about what I’m doing for myself. That is a really intrinsic motivator.

read on for the details…

Anyway, I lift about 4 days a week:

Monday: Off
Tuesday: Chest
Wednesday: Back
Thursday: Shoulders/Legs
Friday: Bi’s/Tri’s
Saturday & Sunday: Off

Then for cardio:

Monday: Boxing workout
Tuesday: Boxing workout (after lift)
Wednesday: Off
Thursday: Boxing workout (after lift)
Friday: Off
Saturday: Boxing workout
Sunday: Running/Football/etc.

Now I’ll tell you a little bit about the boxing workout:

Warm-up: 10 minutes of jump rope with 25 push-ups in three minute intervals.
Speed bag: I alternate arms and patterns for 5-10 minutes
Jump Squats: 25 reps
Lunges: 25 reps
Shadow boxing: 3×20 reps of different combos (throwing different types of punches)
Heavy bag: 3×20 of shadow boxed combos
Abs: 25 situps, 10 push-ups, 40 bicycles, 10 push-ups, 30 leg raises, 10 push-ups, 25 compound crunches, 10 push ups

The most important part of this workout is no breaks - and try to make it last for 60 min. You should be totally dead when its done. I also switch it up each week. Maybe we’ll get a video up of the different parts of the workout soon.

I’ll also be posting before and after images on my third and final post of this path to six pack abs series, where you can see the changes I went through.

Keep lifting

-Nash