Sixpack with out Sit-ups

39 min

6 exercises

Add notes / instructions

Kettlebell Windmills

3 sets

10 reps

60 sec rest

1:00 rest

T-Bar Presses

3 sets

12 reps

60 sec rest

1:00 rest

Standing Overhead Military Barbell Shoulder Press

4 sets

6 reps

60 sec rest

1:00 rest

Dumbbell Step-Ups

4 sets

8 reps

60 sec rest

1:00 rest

Kneeling Kettlebell Press

4 sets

12 reps

60 sec rest

1:00 rest

Single Arm Dumbbell Bench Rows

4 sets

12 reps

60 sec rest

This Sixpack with out Sit-ups 39 min gym workout plan effectively targets your abs, arms, back and chest.... Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 6 exercises and see which muscle groups they target. Enjoy!

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Sixpack with out Sit-ups

39 min

6 exercises

Add notes / instructions

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Kettlebell Windmills

3 sets

10 reps

60 sec rest

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Abs, Obliques

Secondary:

Glutes & Hip Flexors, Hamstrings, Shoulders, Triceps

Safely clean and press a kettlebell overhead.
Keep the kettlebell above you. Your elbow should be locked out.
Now push your butt toward the arm with the kettlebell. Bend from the hips, reaching for the floor with the opposite hand. Keep your gaze on the kettlebell during the movement.
Once you touch the floor, pause, make sure the arm is still locked out, and return to the starting position.

Rest

0:00

next up

T-Bar Presses

3 sets

12 reps

60 sec rest

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Chest, Shoulders

Secondary:

Triceps

Using a T-Bar, load the amount of weight you’d like to work with (start out lighter to master the form before increasing the load).
Grip the top of the barbell so that your hands overlap, and your palms are facing inward.
Squat so that your knees are at a 90 degree bend with the top of the barbell almost resting on your chest. Make sure your elbows are low and close to your body and not flaring out.
With an explosive movement, push through your legs and drive the end of the barbell away from your body.

Primary muscle group(s):

Quadriceps, Shoulders

Secondary:

Abs, Glutes & Hip Flexors, Hamstrings, Neck & Upper Traps, Triceps

Stand with your feet shoulder-width apart with dumbbells above your shoulders.
Squat down keeping your back flat and your knees over your toes.
Push through your heels to return to standing while pressing the dumbbells overhead with arms fully extended.
Return to starting position and repeat.

Primary muscle group(s):

Quadriceps, Shoulders

Secondary:

Abs, Calves, Glutes & Hip Flexors, Hamstrings, Neck & Upper Traps, Triceps

Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so. This will be your starting position.
Begin to squat by flexing your hips and knees, lowering your hips between your legs. Maintain an upright, straight back as you descend as low as you can.
At the bottom, reverse direction and stand by extending your knees and hips and pushing down through your heels. As you do so, press both kettlebells overhead by extending your arms straight up, using the momentum from the squat to help drive the weights upward.
As you begin the next repetition, return the weights to the shoulders.

Primary muscle group(s):

Hamstrings, Quadriceps, Shoulders

Secondary:

Abs, Calves, Glutes & Hip Flexors

Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
Bring your hands to your shoulders, keeping the handles of the band behind your shoulders. Brace your core and keep your chest up.
Bend first at the knees then at the hips. Lower yourself until your thighs are parallel with the floor. Return to the starting position.
When you reach the top, push the resistance bands overhead. Slowly lower your hands and repeat the entire movement.

Rest

0:00

next up

Standing Overhead Military Barbell Shoulder Press

4 sets

6 reps

60 sec rest

Set 1 of 4

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Shoulders

Secondary:

Abs

Position a barbell on a squat rack at shoulder height. Brace your core throughout the movement. Step underneath the barbell and grab onto it with shoulder-width hand placement. Step back with the barbell.
Slowly, push the barbell overhead, focusing the tension in the shoulders. Do not fully lock out the elbows.
Pause then slowly bring the barbell back to the starting position but do not allow it to rest on your shoulders. Move into the next repetition.

Primary muscle group(s):

Shoulders

Secondary:

Abs, Triceps, Upper Back & Lower Traps

Place a bench with a back support inside a squat rack and set up a barbell at a height that is just above your head.
Grip the barbell with an overhand grip.
Space your hands out so that your elbows are bent at 90 degrees.
Lift the bar to around shoulder level by extending your arms. This is the start position.
Inhaling, lower the bar to your shoulders slowly.
Hold for a count of one while squeezing your shoulder muscles.
Push the barbell back to the start position as you exhaling as you do so..
Repeat for the recommended amount of repetitions.

This exercise can also be performed standing.

Primary muscle group(s):

Shoulders

Secondary:

Biceps, Forearms, Triceps

Keep a tight core and flat back as you remain seated in the shoulder press machine.
Look straight ahead as you hold on to the handles.
Slowly, press the handles up above your head.
Do not lock out your elbow.
Slowly, bring the handles back down but do not let the weight stack touch.
Repeat the movement.

Primary muscle group(s):

Shoulders

Secondary:

Abs, Triceps, Upper Back & Lower Traps

Sit on a military press bench or bench that has a back support, holding a dumbbell in each hand with an overhand grip.
Place the dumbbells on top of your thighs with your palms facing down.
Raise the dumbbells to your shoulders.
Rotate your wrists so that the palms of your hands are facing away from you. This is the start position.
As you exhale, push the dumbbells up and over your head by extending your arms until the dumbbells touch at the top of the movement.
Pause for a count of one.
Slowly return to the start position inhaling as you do so.
Repeat.

This exercise can be performed standing or sitting on flat bench. For people with lower back problems, the version described is better.

Rest

0:00

next up

Dumbbell Step-Ups

4 sets

8 reps

60 sec rest

Set 1 of 4

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Hamstrings, Quadriceps

Secondary:

Calves, Glutes & Hip Flexors

Place a bench in front of you. Hold a pair of dumbbells and stand facing the bench. Brace your core and keep your gaze straight ahead.
Bring your right knee up and step up on to the bench. Placing all of the effort in your right leg, bring your body up into a standing position on the bench.
Slowly lower yourself to the starting position and switch legs.

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps

Secondary:

Abs, Calves, Hamstrings

Holding a dumbbell in each hand, stand with your feet shoulder width apart.
Keep your shoulders back. And your back straight.
Take a long stride forward with your right leg. Your right foot should be in a position, that when you bend your right knee, your upper and lower leg form a 90 degree angle.
Slowly bend both your knees, to lower your hips until your left (rear) knee is just above the floor. Hold for a count of one.
Return to the start position by slowly straightening your legs and raising your body back to a standing position.
Complete all the repetitions for one set full set, then switch legs, or you can alternate between legs for each rep.

Do not let your knee travel past your toes in the down position as this can cause instability and injury.

Primary muscle group(s):

Quadriceps

Secondary:

Calves, Glutes & Hip Flexors, Hamstrings, Lower Back

With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
Pause for one second.
Pushing up from your heels, raise back up to starting position and repeat.

Primary muscle group(s):

Quadriceps

Secondary:

Abs, Calves, Hamstrings

Stand up straight while holding two dumbbells. Maintain a tight core and flat back as you carefully place your right foot on top of a bench behind you with toes facing down.
Bend at the front knee as you drop the back knee, maintaining perfect form. Front knee should not go over the toes.
Allow your thigh to come to parallel with the floor.
Pause then slowly return to the starting position without locking out your knee.
Repeat then switch sides once set is complete.

Rest

0:00

next up

Kneeling Kettlebell Press

4 sets

12 reps

60 sec rest

Set 1 of 4

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Chest, Shoulders

Secondary:

Triceps

Using one arm, bring the kettlebell up towards your shoulder so that your arm is in the hammer-holding position. (Aim for the position of the kettlebell to be pointing upward, and upside down).
Take one lunge step forward and lower your body down to the ground. Find a grounded position in which you can maintain balance.
Using your shoulder and chest strength, drive the kettlebell upwards; imagine a straight line running from the ceiling through the kettle bell and to the floor. Trace this line up.
Once in a fully extended position, slowly lower the kettlebell back down to the starting position following that same traceable line.

Primary muscle group(s):

Shoulders

Secondary:

Abs, Triceps, Upper Back & Lower Traps

Sit on a military press bench or bench that has a back support, holding a dumbbell in each hand with an overhand grip.
Place the dumbbells on top of your thighs with your palms facing down.
Raise the dumbbells to your shoulders.
Rotate your wrists so that the palms of your hands are facing away from you. This is the start position.
As you exhale, push the dumbbells up and over your head by extending your arms until the dumbbells touch at the top of the movement.
Pause for a count of one.
Slowly return to the start position inhaling as you do so.
Repeat.

This exercise can be performed standing or sitting on flat bench. For people with lower back problems, the version described is better.

Rest

0:00

next up

Single Arm Dumbbell Bench Rows

4 sets

12 reps

60 sec rest

Set 1 of 4

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Lower Back, Upper Back & Lower Traps

Secondary:

Abs, Biceps, Shoulders

Place a dumbbell on each side of a flat bench.
Place your right knee on the end of the bench.
Bend your torso from the waist until your upper body is parallel to the floor, while placing your right hand on the bench in front of you for support.
With your left hand, pick up the dumbbell with an overhand grip. The palm of your hand should be facing into you.
Keep your lower back straight. This is the start position.
Using your back muscles, pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your side. Exhale as you do so.
At the top of the movement, hold for a count of one and squeeze your back muscles.
Return to the start position inhaling as you do so. Repeat.
Complete all repetitions for one side before switching sides.

This exercise can be performed using a cable station, with a stirrup handle attached to either the high or low pulley.

Primary muscle group(s):

Lower Back

Secondary:

Abs, Biceps

Stand tall with a tight core and flat back. Hold a pair of dumbbells at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
With your elbows at a 60-degree angle, bring the dumbbells up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the dumbbells to the starting point.

Primary muscle group(s):

Middle Back / Lats

Secondary:

Abs, Biceps

Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
Bend slightly at the knees and forward at the hips. Maintain a braced core and flat back throughout.
Leading with your elbows, pull the handles of the resistance band back, bringing your shoulder blades closer together. Hold this contraction and slowly release to the starting position.

Primary muscle group(s):

Middle Back / Lats, Upper Back & Lower Traps

Secondary:

Biceps

Stand tall with a tight core and flat back. Hold a pair of water bottles at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
With your elbows at a 60-degree angle, bring the water bottles up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the water bottles to the starting point.

Workout done!

Exercises done

of 6

Total time

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