Jun 12
22

The BEST Flat Tummy Workout

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This workout will tone up every part of your body, help you to get a flat tummy and boost your energy

MissFitnessLife Leanabs copy The BEST Flat Tummy Workout

OK here is the exact awesome workout my sister and I did yesterday

You can do this at the gym or at home

 

Oh yeah and its 450 reps in total

 

So as long as you have been eating clean (see my how to eat clean post for more info)

 

Then you will be burning the maximum amount of fat for minimum effort

MissFitnessLife becasue this sucks1 The BEST Flat Tummy Workout

Enjoy Vix

 The BEST Flat Tummy Workout

There are 3 sets

CARDIO Options:

We did our cardio on machines but if you doing this at home or do not have access to a machine that’s OK you can get the exact same result by tweaking the cardio part

 

just do 5min of cardio intervals – 50 seconds intensity and 10 sec stop and rest – repeat 5x for 5 minutes

 

So either skipping rope, jogging on the spot, Mountain climbers – anything that will get your heart rate up

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  SET 1

1)      500 mtr X-Train – moderate resistance level – or 5 min cardio intervals

50 pushups

women pushups The BEST Flat Tummy Workout

40 Ballet squats

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30 Lat Pull Downs – (or one arm rows – 15 each side)

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20 Leg Press – (or Single Leg Lifts – 10 each leg)

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10 burpees

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Set 2

2)      500 mtr ROW – moderate resistance level 6 – or 5 min cardio intervals

50 BenchPress

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40 Stepups (20 each leg)

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30 Uprows

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20 Straight leg Deadlifts – you can also use hand weights for this

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10 Clap pushups

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 Set 3

3)      1km Run (treadmill or outdoors) – - or 5 min cardio intervals

50 Bicep curls

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40 Lunges

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30 Shoulder Press

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20 tricep dips

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10 walk out pushups – Stand tall  then bend down and walk hands on floor 4 paces until in the plank position ADV do a pushup at the end then walk 4 paces back with your hands to standing – thats 1 rep

walkout pushups The BEST Flat Tummy Workout

 

Have an AWESOME fat burning flat tummy Weekend – Vix

 

By Victoria Milicevic
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Posted in Exercise by Vix 16 Comments

16 Responses to "The BEST Flat Tummy Workout"

  • Katie says:
    June 28, 2012 at 11:46 pm
    Reply

    Hello, I was just wondering if you do all three sets in one session or is it like, 3 different options? :) love your work by the way!

    • Vix - Miss Fitness Life says:
      June 29, 2012 at 8:20 am
      Reply

      hey Katie yep its all 3 sets in the one session so it should take you an hour – if your short for time though def just do a set – but 3 sets is your goal

      I will be posting another workout today – its Fitness friday- thanx vix

  • Jess says:
    December 18, 2012 at 2:41 pm
    Reply

    I want to use dumbells, what is the recommended weight to use?

    • vix says:
      December 19, 2012 at 8:05 am
      Reply

      Hey Jess awesome work! Start with 3-5kg per side depending on how strong you are, but 3kg is usually the minimum I recommend.

  • Kyles says:
    January 9, 2013 at 11:30 pm
    Reply

    Hi Vix,
    While waiting for the 14day challenge to start on Monday I thought I’d give this one a whirl yesterday- boy I can hardly move today- inside thighs and upper chest/arms esp. This is a fantastic workout, by the end of the hour I was positively exhausted but felt amazing!!!
    Thank you so much for this site, you are a true inspiration, especially since I can’t afford personal training sessions. The variety and whole body toning you are helping me achieve is exceptional! I loved the pre-Christmas 14 day challenge and am thoroughly looking forward to Monday!
    Kyles

  • Ali says:
    January 21, 2013 at 6:30 pm
    Reply

    Hi Vix, in this workout am I required to do 50 push ups all at once then 40 ballet squats all at once etc? That’s a
    Lot, I struggle to do 10 push ups at once let alone 50!
    Ps. Besides this looking totally out of my league. Your workouts are AMAZING. I’ve always wanted to do weights as I’m a runner and you have convinced, I should been doing weights a long time ago. Love it! You rock!

    • Vix says:
      January 21, 2013 at 6:47 pm
      Reply

      Hey Ali You are doing great! If you need to do the pushups on your knees until you are stronger. Break the sets into smaller sets so do 10, then have a short break and do another set of 10 until you have done 50 (5 x 10 in total) You will be amazed at how quickly you notice your strength increase.

  • Tanya says:
    February 12, 2013 at 9:41 am
    Reply

    OMGosh, can see my bod changing, and it is so much less working out than what I was doing, I get up early now excited for the next challenge, kicking my sugar to the curb is still a mental battle, so anytime I need a sugar hit I eat a strawberry, it seems to hit the spot with its natural sweetness, eating fresh has started to change my & my partners look on how we use to eat, last night for our cheat day we had spaghetti bogg, but with onion lettuce, celery, mushrooms, capsicum, spinach, fresh tomatoes, pepper & garlic, with a dab of chottage cheese (which my partner would never try) soooo much more flavour and fills us up with less ;) )))) why did we take so long to clean up our act!!

  • Angela says:
    March 17, 2013 at 1:24 pm
    Reply

    Is it 5 mins of cardio then set 1, then 5 mins cardio again then set 2, etc? Thanks a bunch (of grapes lol).

  • Bec says:
    March 19, 2013 at 8:36 pm
    Reply

    Another day ticked off, that was a terrific workout Vix :)
    The bigger challenge for me is the food side…
    every new day is another chance to get it right :)
    Gonna kick this last 5kg!!

  • Lisa says:
    March 27, 2013 at 2:44 pm
    Reply

    I love doing your workouts. I have been a runner for the past 9 years. No weight training for all of this time. I notice a huge difference in my body shape now a lot more toned all over. I have been doing weights for the past 4 weeks now but I keep straining muscles- all on my right side, one week a glute, next my back and shoulder, this week my stomach muscle! What am I doing wrong? I workout three times a week and run 10-15km once a week. Thanks

    • Vix says:
      March 27, 2013 at 6:11 pm
      Reply

      Hi Lisa I am so glad you are noticing changes in your body!!! For your strains its sounds like you have an imbalance so one side of your body so one side is stronger than the other and it is overcompensating. The best trick is to do what is called a Singles workout. I have some in my coaching program but I dont think there are any on Miss Fitness Life but what you can do take any of the challenge workouts and just work one side of your body- ie do the reps on the right, then do the reps on the left. This will help to balance everything out

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