NFL Picks for Week 4 and Fitness News

Week four of the NFL season is upon us! Let’s see what I have in store this week:

Already Played: Washington: 38; New York: 31- As you can see, I failed with this pick right here. Kirk Cousins had a rough outing, which at this point in his career, is a rarity. For Eli, it’s a rarity to see him rush for a touchdown.

Baltimore over Carolina: 24-17- Carolina struggled at home last week. It appears that their lack of talent on offense maybe catching up with them. This one may be even lower scoring here, with two very talented defenses taking the field.

NFL Rivalry of the Week: Chicago over Green Bay: 27-19- The Packers may very well be on their last chance at the division already, barring a complete meltdown by both Chicago and Detroit. If they lose here, then they sit at 0-2 in NFC North play. Not a good hole to be in.

Houston over Buffalo: 20-17- Houston has to take advantage of this situation. Buffalo is not as good as their record but Houston has the edge in talent, and the home crowd.

Indianapolis over Tennessee: 23-14- Just in, Charlie Whitehurst will get the gig in Tennessee. Like Houston, the Colts have to take advantage of this situation against the Titans. If they do that, they stand at 2-0 in the division. The problem? They’re already 0-2 against playoff teams.

Detroit over New York Jets: 21-16- The Lions Matt Stafford should have a field day here. Detroit’s offense hasn’t looked like what it should be, so look for a closer game. The Jets can score at any time but the offense is very inconsistent at times.

NFL Snoozer of the Week: Oakland over Miami: 13-9- Wow. Fans in London may see a touchdown scored in this one. Two teams with very laughable talent on the offensive side.

Pittsburgh over Tampa Bay: 31-10- The Steelers look to take their momentum in an upset win over Carolina over a struggling Tampa Bay Buccaneers team. Shouldn’t be too hard.

Lock of the Week: San Diego over Jacksonville: 42-13- Blake Bortles era begins. Can he get a win this week? Not until he has more talent around him. He’s playing in real time now.

Atlanta over Minnesota: 20-19- Teddy Time begins in Minnesota. Can he hold it close? Recent history tells us that the Falcons might just be that very talented team to get upset this week, as their play on the road is meager.

Philadelphia over San Francisco: 34-21- The 49ers are struggling while the Eagles remain hot. Nick Foles and co. may not have much of a problem here.

NFC Game of the Week: Dallas over New Orleans: 34-28- The Cowboys and Saints have a little bit of animosity these days fueled by none other than Rob Ryan. In the end, the Cowboys put up just enough to upset the Saints.

AFC Game of the Week: New England over Kansas City: 21-13- The Patriots offense isn’t that hot this year but the defense is. That’s going to be big in this game.

Byes of the Week:

Seahawks- Still the number one team in the NFL according to most. I disagree (see below)

Bengals- The Bengals may be the only team in the NFL to have zero struggles on either side of the ball. Number one team.

Browns- Brian Hoyer has made it through three weeks as the starter. Don’t blame him for their 1-2 start.

Cardinals- My prediction in the pre-season was taking the NFC West. Through four weeks, they lead it.

Broncos- Still couldn’t beat the Seahawks. Maybe they just played a Super Bowl XLIX preview? Maybe one more shot.

Rams- The defense has to play up to their potential. If they do, they’re back in it.

Fitness news: Workouts

Cardio Sprint Workout:

Sprint workout coming up at six. I’ll call this upcoming workout The Go-To, since it’s becoming my recurring workout:

One Mile Run
10 Hill Sprints (jog back down the hill for rest)
10 20 yard Lunges
10 Ladder Sprints (going at least ten yards further with each set, jog back)
One Mile Run

Shoulder Centuries:

X amount of handstand push-ups (I’m on a wall, okay)
100 shoulder presses per arm
100 front plate raises
100 upright rows
100 shrugs per side (I rarely do these, but I’m in the mood)

Zero Cardio, 800 Reps, Fast As Possible:

100 Push-ups
100 Decline Push-ups
100 Two Point Rows per arm
100 Total Weighted Lunges (Weight on one side, this hits the obliques too)
100 Bicep Curls per arm
100 Suspended Dips
100 Upright Rows
100 Full Sit-ups plus about 20 straight minutes of ab work

By the way, use as little rest as possible, and get this done as fast as possible.

I sit two weeks out from the NPC Natural Pennsylvania. Time to take the carbs down just a little for these last two weeks, just a little. Still have a lot to do to get ready these days. Time to crush these final weeks.

My Next Event: Halloween Havoc! Nope, it’s not a show, it’s just Todd wanting to look good at Halloween. I’m dressing up as a Virant Knight, so I’ll def be posting some pics of that. Ordered yesterday, can’t wait to wear it.

Shoot Time: Hoping to get that last shoot of the year confirmed. If so, it’ll be around contest time too. Another event I can’t wait to get going with.

Hunt For October: In addition to the NFL and fitness, I love MLB. Prediction time, although my Rays (yes, the Rays) are missing out for the first time in a while:

Wildcard NL: Pittsburgh over San Francisco- Is anyone peaking at the right time more than the Pirates?

Wildcard AL: Kansas City over Oakland- The Royals? Yep, with the A’s faltering down the stretch, giving way to the Angels, it’s the Royals who get in.

ALCS: Los Angeles Angels over Baltimore Orioles- Hate to say it, but the O’s get eliminated here. LA is a big market but I’m a small market type. The Angels are just too good here. Hottest team in the AL.

NLCS: Los Angeles Dodgers over St. Louis Cardinals- The City of Angels reps the entire MLB in 2014. 2014 belongs to Los Angeles.

World Series: Angels over Dodgers. The Angels are just way too hot to be stopped. If one team can keep it up for one more month, one team that wants it, it’s the Los Angeles Angels. For the first time since 2002, Los Angeles gets a World Series, and it’s the “other” Los Angeles team that takes it.

Week 3 NFL Picks and Nifty Workouts

Brought to you by the King of Shredz:

First things first, guys, I have to take care of business. Week Three in the NFL is upon us, being played by great players who have yet to be tried or convicted for child abuse, murder, bounties, domestic violence, substance abuse, or just merely violating personal conduct. Remember the movie ‘Playmakers?’ It was a television show televised by ESPN about a decade ago that basically went over all of the problems that went on in the NFL, in a fictional league of course. There’s a reason why the show was pulled after about one season, and I’ll leave it at that.

The good news is that there are some very classy and talented NFL players who actually appreciate their opportunities. So, without further ado, here are my picks for the week:

Already Played: Atlanta over Tampa Bay: 35-7. This game was a snoozer. It was actually 56-0, Atlanta’s favor before T.J. Yates entered the game. That pretty much tells you that Tampa’s defense is overrated and Josh McCown is a backup.

AFC Game of the Week: San Diego over Buffalo: 27-24- Two weeks ago I would never have guessed that the Buffalo Bills would be in the conversation for anything except due to the fact that they gave Cleveland their first round pick. Now, they are being given a shot at 3-0. I’m still not sold on them yet.

Cincinnati over Tennessee: 28-10- If Jake Locker can be the Jake Locker of Week One and not the one we saw last week, then the Titans may just have a chance here. Why will this not happen? Because the Bengals have one of the best defensive units in the NFL. They’re just too good.

Cleveland over Baltimore: 16-9- I honestly thought Brian Hoyer would be on the bench by now, but he’s done a good enough job to keep Cleveland In contention for the AFC North. As for the Ravens, they’re on the road. The Ravens don’t play well on the road.

Green Bay over Detroit: 31-28- Here’s a shootout…..potentially. The Lions have to score more than a touchdown to beat Green Bay. They just aren’t good enough……..they’re playing the same old Packers and they’re the same old Lions.

Indianapolis over Jacksonville: 20-15- The 0-2 Colts vs. the 0-2 Jaguars. It sounds like a snoozer, but the Colts played against two of the top three teams in the NFL, and lost by a combined total of ten points. Just a tough schedule. Now, it’s smooth sailing. Why isn’t this higher than 20 points? The Colts like to play to the level of their competition.

Lock of the Week: New England over Oakland: 38-6- The Patriots are one of the best in the league at virtually everything. The Raiders are one of the worst at virtually everything. Not a good combo.

New Orleans over Minnesota: 34-17- Maybe the Saints can finally win a game without blowing it. If they can’t beat Minnesota in the Super Dome, then they aren’t beating anyone. That being said, Rob Ryan has to go if this happens. He’s the worst defensive coordinator of all time.

Houston over New York Giants: 28-17- Houston is the luckiest team in the NFL. No offensive talent, or old talent, and they still put up a lot of points, and allow very few. Why? Look at what they’ve played so far. Now they play the Giants and a washed up Eli Manning.

NFC Game of the Week: Philadelphia over Washington: 44-38- Like offense? Here’s one for all of us. Two 2012 draft picks going head to head. Kirk Cousins……yes, Kirk Cousins, vs. Nick Foles. Two high powered offenses, one shootout. If the Redskins put thirty plus points up again, they may as well trade RG3 to the Rams……that’s ironic.

Snoozer of the Week: Dallas over St. Louis: 21-16- I’m not one to bash America’s Team but I also am a fair person and the Cowboys still aren’t on my watch yet as a contender. But, Tony Romo is still way better than Austin Davis. Heck, half of Dallas’s fanbase probably has never even heard of Austin Davis. Who is Austin Davis?

Upset of the Week: Arizona over San Francisco: 23-21- No matter who plays quarterback, the Cardinals are not only the second best team in the conference, they have the second best coach in the NFL in Bruce Arians. He can make something out of nothing.

Miami over Kansas City: 17-16- Close game, but the Chiefs are 2-8 since their 9-0 start last season. Different coach, different quarterback, same sorry-ass Chiefs. But, you have to mention the Dolphins in the same breath. End of the day, the Chiefs always, always, always wear down.

Revenge of the Week: Denver over Seattle: 30-13- Call me crazy? Have you ever seen a vengeful Peyton Manning play in an NFL game? The results speak for themselves.

Carolina over Pittsburgh: 20-13- The Steelers are in danger of falling to 1-2. Remember when the Steelers were one of the NFL’s elite? Remember when the Panthers were a laughingstock? I only hope no Pittsburgh fan will wake up from a four year coma, because they’re in for a rude awakening……..literally.

Chicago over New York Jets: 31-24- Jay Cutler looked like an all-pro last week. Geno Smith is still in his second season and is still mistake prone. Not a good combo.

Nifty Workouts: So, I had a few good ones this week. Let me begin with my One Hundred Rep Nightmare:

100 reps of everything, as many sets as it takes. Rest time is how many reps you have remaining in seconds.

Decline Push-ups

Dumbbell Rows

Lunges

Crunches

Upright Rows

Suspended Dips

Plate Curls

Try it.

Also, before isolating any muscle group, try these before you workout:

Chest: 100 dumbbell fly

Back: 100 pull-ups

Triceps: 100 suspended dips

Biceps: 100 dumbbell curl

Legs: 100 lunges

Shoulders: 100 lateral raise

Abs: 100 full crunches

Before you workout the target muscle group, shock those muscles early.

Give me a weekly shoulder, ab, and cardio attack:

1,000 jump ropes for warm-up
10 minute non-stop ab work

4 sets of each and every movement, 8-12 reps unless specified.
Dumbbell Clean to Press
super-set: Inverted Barbell Presses

Dumbbell Lateral Raise
tri-set: Dumbbell Front Raise
tri-set: Dumbbell Rear Delt Fly

Battling Ropes for 50 reps
tri-set: Rope Face Pull
tri-set: Machine Rear Delt Fly

I’m out! Todd ‘King of Shredz’ Matthews.

The 100 Rep Method

Centuries, you know what they’re like. From the Middle Ages of the 1300’s to my noble ancestor Sir David Mathew rescuing his King in the mid 1400s (true story, look it up), to Columbus not necessarily discovering America (Amerigo Vespucci, again, look it up) but being credited for doing so, to Jamestown in 1607, to the good old colonial times, to the American Revolution of 1776 to 1783, to the birth of Lincoln in 1809, to the great Civil War from 1861 to 1865 to the first modern war, The Great War (World War I) in 1914, to the fall of the Berlin wall in 1989, to the Obama presidency of present day. Centuries, one after another. And to make matters even cooler, I just gave a brief history of the world dating back to what I believe is the twelfth century, whenever Vespucci found America but for some strange reason saw no reason to assert his power for his own self gain (look up what Columbus was really after).

Now, if I gave a brief history of wellness and fitness, I’d bore you all because about eighty million things, often contradictory, have been discovered fairly recently, try the nineteenth century when people (in the West, that is) really began to care about their bodies. No, I don’t want to hear about ancient Greek Spartans, but I will say that sometimes I have dreams from a past life that would imply that I was indeed, a Spartan. This is probably why I love Greek food, too, but I haven’t had much in a while because I tend to consider most of it cheat food. Actually, I wouldn’t if I made it myself but now I’m going completely off of my intended topic, so without further ado, let’s get to the centuries.

Centuries, by my humble definition, means one hundred of something, anything, followed immediately by one hundred more of anything, followed again by one hundred more of anything. Centuries, be it every one hundred years, every one hundred yards, every one hundred reps, or every one hundred miles, centuries is basically one hundred of something followed immediately by one hundred of something else. Make sense?

Now, since I am talking about fitness and not about world history (I still get that itch every once in a while) we’re sticking with reps, in his case. Centuries are tough, brutal, not only psychologically, but emotionally challenging to the individual. It looks like an ultra tough hill to climb, but once the hill, or rather, mountain, is climbed, one feels the sense of accomplishment. This method of training isn’t meant for only one burnout set of one hundred reps. Each, and every, exercise is going to be just that: one hundred reps.

You can perform these in several ways. My favorite way is to simply get in as many reps as I can with a desired amount of weight, usually thirty to forty percent of what I would normally get for ten to fifteen reps, and get as many clean, solid reps as I can. So, say if I can get seventy reps before burning out, it means I have thirty reps to go. What I am going to do now is rest for thirty seconds, because I have thirty more reps to perform. Once I get the desired amount of reps in, then I’m going to go on to another exercise, targeting a different body part. On Monday, I did the following movements:

Crunches: 100 reps

Decline Push-ups: 100 reps

Dumbbell Rows: 100 reps per arm

Lunges: 100 reps total (not because it’s a leg movement, it’s because my right knee is currently in shambles and I probably shouldn’t be doing any legs to begin with, so give me some credit).

Upright Rows: 100 reps.

The above workout took me about thirty minutes to complete. Then I did my ten minute non-stop ab circuit, which I am notorious for, after I wrecked out a good five hundred reps. So, I completed five centuries here. Sometimes, I’ll up the ante and shoot for ten exercises of one hundred reps each. What I am doing here is mostly bodyweight exercises, two to three for larger muscle groups and only one for the smaller groups. With this, I like to do the following:

Pull-ups

Suspended Dips

Bodyweight Curl

Decline Push-ups

Chin-ups

Deep Bodyweight Squats on Plyo Box

Single Leg Speed Squats

Suspended Push-ups on TRX

Shoulder Presses with half of my current bodyweight on the bar.

TRX Bodyweight Rows

Sometimes, a 1,500 rep workout is in order. Assume that I have the above workout intact, but I’ll add in a cardio movement after some exercises:

Burpees: You can get really good at these after several weeks.

Step-ups with bodyweight only

Speed Box Jumps (much easier on the knees)

Battling Ropes (consider this movement a break)

Kettlebell Swings

Boom! A 1,500 rep workout is now in order. I think I did hit the 2,000 rep mark once, but that was because it was about zero degrees that day and there was snow on the ground from the night before and I had nothing better to do. It was a good two and a half hour workout! It rocked!

Here’s another fun thing to do to. Want some history lessons? Start with the first century. For us Christians out there, the significant aspect should be an easy one. Name a historical event, then do the movement. Why? It kind of takes your mind off of what’s at hand when you’re in the eighteenth century and the Battle of Yorktown is going through your mind. Or, you’re in the 2,100 rep range and the event in mind is the ISIS conflict, you really can take the mind elsewhere in the world while still crushing the workout. It’s seriously a psychological thing.

For instance, when doing workouts like this one that’s seriously taking your body to the absolute limit, why is it a good idea to have your favorite music blaring in your ears? Because certain music will create certain psychological responses in individuals. If I have Blink 182 in my head, then my workouts will always be harder and I’ll be more focused. If you don’t believe me then try it. Though I’m not a big fan of the TV on cardio machines, that’s usually annoying.

Getting It All In

Moderation is key, and to be completely honest I really don’t care how long your workout is, because being in the gym for two plus hours at a time (if you don’t work there) on a weekday where you are not having a day off from work is just not necessary. It’s either you’re wasting your time mixing in your social life with the gym, you’re underemployed (especially if you’re living off others trying to make the gym a reality), or you have no idea how to workout. Yesterday I trained clients for nine hours over a fifteen hour span, from 5:00am to 8:00pm. I also got to study for two hours and then workout twice, once in the morning between clients and then once in the evening after my last client. I still was able to get in a good six hours of sleep, which for me is a lot. 

My activity level these days is through the roof, and it’s going to be even more hectic come October, and then even more hectic come January. First off, I’ve come a very long way in my twenty three and a half years of experience on this Earth, and that’s a testament to God. I could have very well gone the other direction for those who know my story from 2009 to 2011. I won’t go there yet, but my followers will get to hear this tale in due time. It is a thriller indeed, but first I need to recollect from my memory bank. Second off, my activities range from the following: work, school, networking (such as this article, plus other outlets that allow me to draw a base of fans), competition prep (food prep, show prep, shoot prep), and then maintaining my share of duties at home. Oh, and I forgot my workouts! That’s a lot in one avenue, and this isn’t even counting hobbies and this time of the year, I probably spend at least twenty hours a week on my main hobby. 

So, if you’re a busy person, and most of America is, then as I stated in an above paragraph, I don’t care how long a workout takes. There’s only one element anyone and everyone should be concerned about, and that element is Time Under Tension (TUT). TUT is the amount of time the body is under tension during a workout, meaning that the workout itself is only as long as the body is under tension for. Breaks are not included in TUT. At work, I typically only have a half hour towards each one on one client, if it’s a class or a small group session, the time may be forty-five minutes to an hour. This means that the style of training must emphasize on TUT. This means limited breaks.

For those who need to consider time as part of their workouts, consider my morning workout:

10 minutes nonstop abs

Do as many reps as you can before taking a break. However many reps you have left is how long you get to rest for, so if you have thirty left, you get a thirty second break.
100 reps Dumbbell Curl
100 reps Skull Crushers with Dumbbells
100 reps Incline Dumbbell Curl
100 reps Dips

Finale: CTFletcher‬ style
10×10 (no rest in between) Cable Pressdowns, changing weight each time
10×10 (no rest in between) Cable Barbell Curl, change weight each time

How long did this thirty-six set workout take me? It lasted about forty minutes tops. TUT was probably around thirty-four to thirty-five minutes. Considering that the workout was thirty-six sets, that’s a very solid TUT. 

Now, having a limited amount of time to get a workout in has more benefits than one would think. If you only have a limited amount of time to get a workout in you are probably doing one of the following:

*Working instead of talking

*Burning fat more efficiently. Sound odd? Not really if you think about it. You have a limited time to workout, so a workout as little as only thirty minutes is going to burn fat better than one who has a longer amount of time to get a workout in. Why? You’re more likely than not going to keep moving as fast as possible throughout the workout instead of taking your time during the workout. 

*Working multiple muscle groups at once. Again, sound odd? And again, not really if you think about it. If I only had a half an hour per day to workout with my current lifestyle, which would probably be closer to the case if I weren’t single and owned a home my workouts would train drastically. For instance, instead of doing the above example I had set, I would utilize more total body movements, such as kettlebell swings, thrusters, one-arm TRX rows with a rotation, anti-rotation overhead presses, and squat-rows instead of my usual isolation movements. All of these moves incorporate many, many muscle groups. For instance, the squat row will target my legs, lats, and core. The thrusters target legs, shoulders, triceps, and obliques. Multiple muscle groups are still being worked multiple times per week.

*It’s also realistic to think that you will do more sets. When you only have a limited time to workout, you have to think outside of the box sometimes. This means that you can workout in a style that many simply won’t do because of the demands and tenacity of the style. For instance, on cardio day, you are more likely to do sprints than just run or incline walk at a leisurely pace. When you lift, you could incorporate what I had shown in the above example or you could do something like a top of the minute routine, which means thirty sets in thirty minutes. Do each exercise for fifteen to twenty reps, rest for the remainder of the minute, then do a second set at the beginning of the next minute. 

*In addition to cardio, one of my favorite workouts that Alloy Personal Training Solutions has distributed in recent years are the after-burn programs. After-burn speaks just as it sounds, you’re going to burn calories after a thirty minute workout. You’re going to burn calories up to forty-eight minutes after a thirty minute workout. Sound too good to be true? It’s not. This isn’t P90X, this isn’t Insanity, because it’s way better and a lot safer. For starters, there are three levels of difficulty for each exercise for the individual to choose from based on their current fitness level. In addition, the workout is very, very fast, resembling a crossfit style workout. As I had explained in the past, after-burn incorporates times such as thirty seconds on, ten seconds off, sixty seconds on, five seconds off, top of the minute, three sets of fifteen reps of full body movements as fast as possible and do as much as you can in a thirty minute time limit. It also incorporates a group or team style mentality, meaning that the individual is likely doing the workout with multiple individuals. This encourages competition between those participating in the workout. And for those who do have more time, if thirty minutes isn’t enough, then try two after-burn style workouts back to back.

This is coming from someone who uses the program and does not in any way, shape, or form receive compensation to endorse the program. I have been doing this for a year and here are my results from both afterburn and just quick burst workouts that utilize the TUT method over time actually spent in the gym:

August, 2013

September, 2014

One year of transformation right here. I thought I looked great in the above picture. I think I look good now, but I can’t wait to laugh at this latest progress picture one of these days. 

So, if you only have a very limited time to train, never fear. You won’t fail at fitness. You may even have plenty of advantages. You may have many more advantages than you would think. These advantages are plenty and motivating enough to keep to a strict, committed fitness life. And that’s the good news. 

 

 

Todd Matthews is currently an ISSA Certified Personal Trainer at an Anytime Fitness franchise. He has been employed at Anytime Fitness since 2012. In 2009, he earned his first CPT from the American Fitness Professionals & Associates three months after graduating from Edison High School. He is also currently a Wellness and Fitness student at California University of Pennsylvania. Todd also is a lifetime natural men’s physique competitor in the National Physique Committee and the National Gym Association. He has also participated in three fitness shoots on bbpics.com. 

 

More Useful Information and Saturday Workouts

Today I’m going to go over the social networking aspect of my fledgling empire. I do put a lot of good, useful stuff on this blog, including advice on fitness, nutrition, lifestyle, motivation, and pictures. However, there is much, much more that I have to offer you all in your journey to the top of the fitness realm. I use facebook and instagram as key outlets in addition to my personal page here. Here are my pages:

Instagram: toddmatthewsfitness. Follow me here and gain some awesome access to even more pictures, motivational quotes, short clips, and even more progress pictures.

Facebook: https://www.facebook.com/toddmatthewsphysique?ref=hl . Follow the link posted for full workouts, workout tips, nutrition tips, lifestyle practices, and look at some secret workouts that only few of us know. I’ll be using my facebook page to post videos of exercises that not too many individuals know how to do by merely looking at the name of the exercise. Also, I’ll have videos of my personal style of training too, as well as some really cool nutrition videos coming up soon. So far, I have posted my latest shoulder workout onto the site. Feel free to scan my page and take a look at it. 

As always, I like posting my workouts onto the page as well. But, I do copy many of my main workouts onto this page. Getting my grind on early this morning, I did a really fast cardio workout, ten solid minutes of abs, and then the remainder of my workout was a chest workout. Here is what I did

Chest Workout:

5 Minutes on stair stepper, as fast as possible, climbing as many steps as possible.

10 minute abs

3 giant sets/25 reps: Push-up, Wide Grip Push-up, Close Grip Push-up, Reverse Push-up, Wide Grip Incline Push-up
4 sets/8-12 reps: Cable Crossover/Incline Barbell Bench Presses
4 sets/ X reps: Suspended Push-ups on Dip Machine/Incline Fly
4 sets/15-20 reps: Weighted Wide Grip Suspended Dips/Decline Crossovers

This workout typically takes between an hour and an hour and fifteen minutes to complete. 

In a few hours time, I’ll get my cardio on. My right knee has been experiencing some issues over the last nine days but after two days of taking a really strong dose of glucosamine, the knee is ready for another test run. Here is what I plan to do:

One mile run for a warm-up

Circuit: 20 yard lunge, 40 yard sprint, jog down hill, sprint up hill. Repeat as many times as possible in a 20 minute time limit.

Circuit: 1/4 mile run as fast as possible, 50 mountain climbers, run another 1/4 mile except that this time the 1/4 mile is down the hill and back up the hill. Return to first exercise in this circuit.

10 minutes of abs in a giant set. 

Total time should not exceed one hour. 

These workouts are not for the weak hearted. Go ahead and modify them if need be, but the full workout requires a lot of clean calories, a decent warm-up, and your favorite music, which is usually a deciding factor that keeps people going. So go ahead, give it a whirl, and tell me what you think.