For those who are a bit more advanced check out the advanced version of the Tabata Protocol. This is one of the best way to spend 4 minutes working out when you are pressed for time and need to get some work done.
Simply hit the “play” button to view the video
We would like to know… Was this easy? How many of you actually completed all 3 minutes and 50 seconds. Stop what you’re doing right now, give it a try and let us know how you feel by posting your comments below…
[Note: These clips are exclusively available on the "new" site coming November 13, 2007.]
Keep your eyes on your e-mail box as tomorrow we share with you some of the top stories from people like you!
November 7, 2007 at 8:38 am
Hello there.
Mr..
Thank you very much for your good and great services of Six pac. I Really appreciate your good company. I like your exercise and all the activity that you have shown to all of us.
I am in Kiribati at the Pacific islands and I have shared your techniques and skills to them, and they all have interested to do it.
Thanks and have fun.
Daniel Muller.
Note: One request …..Pliz…can you send some pictures or workout lessons that have diagrams on it so that it could be easier for as to read and learn from it. I mean how to have a six pack abs. Thanks very much and I will hear more from you soon.
Bye:
November 7, 2007 at 4:23 pm
i was able to complete that work out in 4 min.. and i feel awesome..
thank you soo much:)
November 7, 2007 at 5:30 pm
I love this video.. its not just instructions. The full length videos are a must! You could burn this to a dvd and watch it instead of trying to remember it all.
November 7, 2007 at 6:20 pm
Great exercises, that will come in handy when I am in a rush. Can’t wait to see more videos.
Thanks.
November 7, 2007 at 6:27 pm
All of the videos you showed are excellent. Nonetheless I’m waiting for November 13, 2007 to see the surprise. I’m trying to remember and writing down some of the workouts. But do you have a workout sheet and diagram of workout to follow step by step. I know I’ve missed some workouts and videos.
November 7, 2007 at 6:58 pm
Mr. Arnel you are just great !
I love what you have done with yourself and even more importantly with people around the world. To inspire people to do good things, for them and be happy is an important step in making this world a happier place with happier people.
Your positive energy gives much more to people than just the excercises and workouts, ..it is your attention and true inspiration that you carry in your heart that makes people motivated around the world.
Don’t stop inspiring people to be even better than they are, you can always improve yourself, and that is very important for all of us to know and understand..
Your fan and fanatic supporter/excerciser Sasha Anakijev.. =)
November 7, 2007 at 7:13 pm
Is it safe to say you guys love the video?
That video is insane… 4 minutes… heart pumping workout…
That’s what you’re going to find on November 13 and much more.
Right now Arnel is working on putting up more videos and I just
saw 60 meal plans from top notch nutritionist on there…
Stay tuned… as I might have some interesting things to share with you guys.
November 7, 2007 at 7:27 pm
Mr. Arnel…..that was awlsome…..but I have two problems…..one is I had knee surgery a couple of years ago and I can’t do really deep squats or jumping that well and the other is I have no pull-up bar…..where can I get a good one…..and any suggestions about the knees would be appreciated….great exercises though…..Roy
November 7, 2007 at 7:51 pm
Hey Roy,
What I suggest is you stay away from deep squats and jumping until you are fully recovered from your knee injury.
Once you are back to normal you can get back into the normal workout programs.
For now focus on doing the things your knee will allow you to do and focus also on your diet and your upper body workout for right now.
As far as the pull-up, you could get that at your local sporting goods store.
November 7, 2007 at 8:30 pm
Hi Arnel, first let me say that i can’t wait to see your new site , you can count on my membership. Arnel, how many times a week should a begginer or advance person should do these super fast workouts you have posted. thanks and good luck. Reinaldo
November 7, 2007 at 9:12 pm
Hy!
tnx and keep good work 
That video is great ,that is all i can say
Lp from Slovenia
November 7, 2007 at 9:13 pm
Hey Reinaldo,
Thanks for the vote of confidence. For these super fast workouts it’s best to add them on at the end of your workouts or on off days when you only have a few minutes to workout. It will get your heart pumping and help increase your overall caloric expenditure(calories burned).
I can’t wait for November 13th like the many of you.
Talk to you soon.
-Arnel
November 7, 2007 at 10:39 pm
Arnel,
Impressive workouts to say the least. I’ve been working on your “Brad Pitt” workout and am on my 5th week and already seeing some nice gains, just ask the fiance. I’ll have the before and after photos sent in to you guys when I’m done, almost half way there! Thanks again.
November 7, 2007 at 11:31 pm
Quick question,when you said my last un-healthy supper what did you change in your diet? and what is a no no food wise? Cheers
November 7, 2007 at 11:59 pm
[...] Exclusive Advanced Video From Beyond Six Pack Abs For those who are a bit more advanced check out the advanced version of the Tabata Protocol. This is one of the best […] [...]
November 8, 2007 at 12:47 am
Hey Arnel & Geo, thank you so much for this new website being put up. I’ve been looking for so long for great body weight only excercises to get into shape, and not have to spend money on a gym membership and transportation. Everything I’ve seen so far has amazed me, keep it up! I would also like to thank Arnel for being a good inspiration to get into shape, I’m only 16, but it will be good to start young, by the time I’m 20, I will be ripppppppeeeeeed.
Thank you very much.
November 8, 2007 at 1:21 am
Hi Arnel,
Completed the workout in 4 minutes. It really rocks.
Tried it using one arm pushups and one leg squats.
Talk about humbling…but Awesome!!!
Thank you for providing such great videos and information
along with motivating tips too.
Keep up the great work!
November 8, 2007 at 2:04 am
cool,
I did it at work during break ,
very good! thanks for keeping me going
November 8, 2007 at 4:58 am
Hi Arnel,
Thank you for this after your 16 week workout I was looking foward for more workouts!!!! really nice!!!!!
November 8, 2007 at 8:07 am
Just wanted to say that I really enjoy your blog; I read it almost daily. And congrats for getting this entry to be one of the “Top Posts” on WordPress!
November 9, 2007 at 12:16 am
wow… really nice..!
it make me feel strong for today, any I will did it one on two days. Thanks for the learning.
November 10, 2007 at 3:37 am
this exercices are incredibles i cant wait to do this
November 10, 2007 at 10:13 am
hi arnel,eric’s here,i just wanted to say thank you so much for the tips and video’s.,i have shared all of your workout with my fellow filipino here in HONG KONG DISNEYLAND,i work here as a dancer. i hope you can give me the right and exact amount of food that i should take to build my muscle.
once again,thank you so much for your help..
eric…
November 11, 2007 at 4:58 pm
Increibles ejercicios para cuando dispones de poco tiempo.
Cuando dispones solo de 30 min todo el mundo ni sube al gym, y con solo estos 4 minutos… vamos mejor que otros que han estado 1 hora….
Arnel forever!!!!!
December 24, 2008 at 11:30 am
Abs can be worked out every day because they have great recovery time. Do roughly 12-20 reps depending on strength and endurance levels. Do 3-5 sets of each exercise.
Crunches
Altenating crunches(elbow to opp knee)
Reverse crunches(knees to chest)
Flutter kicks(lie flat on back with legs fully extended and heels >6in. off floor, then corss one leg over the other and alternate)
Bicycle kicks
Hanging crunches(chin-up bar)
Hanging reverse crunches(chin-up bar)
side bends(hold weight in one hand, then use free hand to touch knee while standing straight up)
http://get-abs.net/