Get the Six Pack Abs Formula at http://www.SixPackAbsFormula.com All exercises are done in supersets. For example, Standard Pushup are supersetted with Prison Squat. Do NOT rest within the superset (between pushups and squats), but rest for the recommended rest time after squat before repeating the superset. For example: Perform Pushup followed by Prison Squat and then take the recommended rest time Repeat for a total of the recommeded rounds before moving to the next superset. Six Pack Abs Formula Week 1 to Week 3 1a: Pushups 1b: prison Squat 2a: Band Row 2b: Forward Lunge 3a: Shoulder Press 3b: Side Lunge 4a: Tricep Pushdown 4b: Bicep Band Curl 5a: Plank 5b: Mountain Climber Workout Schedule: Perform each week 3x per week. Week 1: 15 seconds work 30 seconds break in between Week 2: 20 seconds work 30 seconds break in between Week 3: 30 seconds work 25 seconds break in between Get the Six Pack Abs Formula at http://www.SixPackAbsFormula.com