Get a 6-pack like Usher

Usher has always been known to have some of the best abs around.....and well of course numerous hit songs. The key to Ushers look is not only hard work in the gym but hard work in the kitchen as well. Your diet must be in line with your workouts. Usher recently shared his ab routine with Men's Fitness in their June/July 2010 issue. Below is his workout.

Do this at least three times per week. He does a move for 30 seconds, then, after a 10-second rest, runs on the treadmill for two minutes. He repeats with the next movement until he’s done with each exercise. His goal: Five circuits in less than an hour.

Incline Resistance Ball Plank -In a push-up position place your hands on top of the resistance ball. Make sure hands are shoulder width apart, feet are securely balanced on the floor and glutes are not positioned higher than your shoulders. Balance and hold this position for 30 seconds. Breathing is instrumental to maintaining balance. Run on treadmill for 2 minutes with a speed level of 5.4 (adjust levels as needed). After 10 second recovery, repeat. Goal is to complete three sets of this series.

**Contract your whole core during this exercise. Really brace your entire mid section for this plank. If 30 seconds is too easy for you then make the changes needed. Adjust the speeds on the treadmill to suite you as well.

Prone Knee Tuck-Begin on all fours starting in a push-up position. Kneel down, and bring right knee in towards your right elbow. Be sure to alternate knees – right leg to right elbow/left knee to left elbow – and return to the starting position. Continue this exercise for 30 seconds. Run on treadmill for 2 minutes with a speed level of 5.4 (adjust levels as needed). After 10 second recovery, repeat. Goal is to complete three sets of this series.

**Posture is huge on this exercise. Don’t let your hips sag or your butt fly up into the air. Keep a straight line with your body throughout the movement.

Alternating Medicine Ball Pushup-Start in a push-up position with your left hand on the floor and your right hand balanced on top of an 8 lb. medicine ball. While going down simultaneously roll the ball to your left hand. Remember one hand should always be on the ball and the other on the floor – at all times. This is an advanced exercise and requires balance and arm coordination. Continue this exercise for 30 seconds. Run on treadmill for 2 minutes with a speed level of 5.4 (adjust levels as needed). After 10 second recovery, repeat. Goal is to complete three sets of this series.

**If you are not able to complete 30 seconds of pushups with the medicine ball then do some other pushup variation. Like with everything else maintain a tight braced core.

Upside Down Banana Crunch-Laying flat on your stomach, slightly lift your hands and feet as they should not touch the floor. The goal is to roll over on your back reach up and touch your toes without having your hands or feet touch the floor. This is an advanced movement and requires balance. Continue this exercise for 30 seconds. Run on treadmill for 2 minutes with a speed level of 5.4 (adjust levels as needed). After 10 second recovery, repeat. Goal is to complete three sets of this series.

**This is a challenging exercise.

Egg Roll Crunch-Lay on your back with your hands palmed over your ears – cupping your ears. Lying on your back, bring your knees to your chest; Rolling up into a sitting position. Be sure to maintain positioning by keeping your hands over your ears. Once in a sitting position, roll back on your shoulders and your hips should be above your chest. Your goal is to not allow your hands to touch. Continue this exercise for 30 seconds. Run on treadmill for 2 minutes with a speed level of 5.4 (adjust levels as needed). After 10 second recovery, repeat. Goal is to complete three sets of this series.

Stud quotes

"A journey of a thousand miles begins with a single step"

-Lao Tzu

Brutal chest routine

This is pretty intense and should be done with a spotter or training partner. All three exercises will challenge the chest in a different way and promote new growth! This routine takes you from the hardest most demanding exercise at the beginning to the least demanding ( yet still hard ) exercise at the end.

A) Slows- Flat dumbbell chest press- 8 reps with a 8 second count on the way up and down

Do 3 sets with a 90 second to 2 minute rest in between sets. You might need to drop the weight on each set.

** This is really hard and if you are not used to it this will be a major shock and you might find it hard on your wrists and grip. What makes it hard is the 8 second count on the way up from the bottom. You are counting a 8 second count as you lower the weight down to the bottom and then in control pressing the weight up for 8 seconds.

B ) Negatives-Flat barbell bench press- 6-8 reps with a 8 second negative

Do 3 sets with a 90 second rest between sets.

** Lower the weight for 8 seconds on the way down and then have your spotter lift the weight on the way up for you.

C) Speed- Flat dumbbell chest press-12 reps as fast as you can

Do 3 sets with 1 minute rest between sets. Do not drop the weight

** Focus here is speed and not how much weight you can lift. Explode on the way up with the weight and lower it quickly. Remember we want speed, but controled speed. Use a proper weight to get the fastest reps possible.

Enjoy!

I will answer your questions

If you have any questions that you would like answered or have an idea for a blog post you would like to see written just send me an email at h4training@gmail.com

H4 Favorite # 7- Turkey Tom Tom Snack Sticks

I am always looking for a high protein snack that I can eat on the go or throughout my day and in doing so I found this snack. The Tom Tom snack stick is like I said, high in protein, but also it is free of preservatives, nitirates, nitrites or antibiotics. You can buy it in either original or my personal favorite hot-n-spicy. You usually can find them at Whole Foods or you can buy them online through Wellshire Family Farms http://www.wellshirefarms.com/store/page2.html

Change to get change

Many of us fall into routine on a weekly basis at the gym and this lack of change ends up being our downfall. About 99% of the population does chest on Mondays and many coin the term "Bench Mondays" since you can find almost every man alive hitting the bench. For many people the first couple days of the week are their best and most intense workouts and then as Thursday, Friday and Saturday come along their workouts drop off or become non-existent.

Below are some examples of problems you might have and the solutions to change those starting today!

Problem 1- You have no core or your core is generally weak

CHANGE- Start doing your core work at the beginning of your workouts. Almost all of us end our workout will 2 minutes of core work as we are rushing out of the gym and are minds are focused on whats ahead in the day. Make core a priority and do it right when you are fresh in the beginning.

Problem 2- Your incline bench press strength is lagging behind your flat press

CHANGE- Do not always do flat press first and then follow it up with incline. By making the incline press your second exercise every workout you will always be pre-fatigued and therefore not as strong on the lift. Flip things around at start the workout with incline presses first and watch your strength shoot up. This can be done for any lagging exercise.

Problem 3- You have shoulder/rotator cuff issues

CHANGE- Start doing rotator cuff exercises 2-3 times a week for at least 1-2 months and notice the improvement that will occur. If you follow that along with taking some time away from pressing movements your shoulder health will greatly improve as will your pressing strength.

Problem 4- Your legs don't grow like your upper body

CHANGE- This is a problem for most guys and I can say that I fall under this umbrella too. We often put so much intensity into our upper body workouts and then wuss out on our lower body workouts. Next time you do legs don't quit early, don't settle for less, push yourself just as hard if not harder than you do your upper body. Doing legs is more of a mental challenge than anything so stay focused and make it happen.

Want to burn more calories?

Use an incline next time you run or walk. You can burn up to 50% more calories on an incline compared to level ground. This can be done by increasing the incline on your favorite piece of cardio equipment or simply walking or running up hills or any elevated surface.

Pro's

• Larger muscles must work that much harder and therefore you burn more calories


• You will get more bang for your buck in less time at the gym


• Firm up your butt and back of your thighs

** Remember to take it slow especially if you have never really worked out on an incline before. The intensity will be higher and you will get winded quicker. Start slow and then gradually increase the % incline each workout.