Simple, Effective AB Toning Program

Hanging Leg Raise 4 sets to failure each set
Standing Cable Crunch 3 sets 10,10,15 (using lighter or no weight on last set)
Decline-Bench Crunch 3 sets 15, 15, 20 (using lighter no weight on last set)
Oblique Crunch 3 sets to failure each set

HIIT Cardio

Kettle Bell Swings 3 sets 15 Swings per Arm.  
Run at a moderate pace for 1 min then sprint for 30 seconds. Repeat for 10 times. (Switch up by doing this on the stationary bike!)

Run Faster in 6 weeks

Everybody always wishes they were a little faster. Better Acceleration, quicker cuts, and just a more powerful athlete. If you've got at least 6 weeks to dedicate to yourself to improving, consider the acceleration training programs presented in a study published in the Journal of Strength and Conditioning Research.

Female soccer athletes engaged in 6 weeks of standard treadmill running or high-speed treadmill work that incorporated a body weight support system. A control group continued on with regular soccer training. After 12 sessions, both treadmill groups could run a 40-yard dash much faster than subjects in the control group.

Although those running on a standard treadmill built up the greatest degree knee flexor strength, they suffered a much higher rate of shin splints and foot pain compared to either of the other groups. Since 66% of players running the standard treadmill ended up hurting, you might want to consider a different type of acceleration training if your Gym doesn't have state-of-the-art equipment.

Benefits of Cables

Some People think that Free Weights (Barbells and Dumbells) are the only and absolute way to train to get results.

However,

Those weight machines that alter resistance according to the angle of force applied can accelerate your fatigue while triggering a greater release of natural hormones. Now the question becomes, do these qualities translate into greater gains? A study published in the European Journal of Applied Physiology compared variable resistance training to the constant resistance that dumbbells and barbells provide using 23 male subjects.

Testing before and after 20 weeks of training showed that, although both groups increased muscle size and strength, variable training helped subjects perform about 40% more reps to failure with dramatically increased volume compared to constant resistance. So if being able to lift more for longer is the goal, put in a couple months of variable resistance training.

Maintaining Rep Range While Adding Weight

Right after making the leap to a heavier resistance, it's not as easy to maintain the rep range you've been aiming for once you reach the 3rd or 4th set. A study published in the International Journal of Sports Physiology and Performance offers a simple solution for banging out the sets and reps you have in mind.

To calculate the right amount of load reduction needed to maintain 8-12 reps across sets, researchers had 24 experienced male lifters work with their 10 rep max for a week. For the next 4 weeks, they decreased resistance by 5%, 10% and 15% after each set.

Reducing the load between 5% and 10% allowed the average lifter to maintain 8-12 reps per set. Dropping the load by 15% resulted in an increase of reps. That's fine if your goal is to increase muscular endurance, but to build mass it's best to work in the 8-12 range.

Effects of Taking Time Off

It's not unusual for even the most dedicated weight lifters to take some time off. In fact, with beach season just around the corner, it's probably a good idea to give your aching muscles a well deserved rest. But staying away from the weight room for an extended period of time has a different effect on different types of people, according to a study published in the Scandinavian Journal of Medicine & Science in Sports.

A meta-analysis of 103 studies showed that stopping regular resistance training has a negative impact on all aspects of muscular performance. The effect was greatest in adults over the age of 65. Also, the least active subjects experienced larger decreases in maximal force and power. Overall, it was weight room regulars who held up best.

Optimal Caffine Dosing

Pre-workout supplements provide lots of energy and focus for lifting heavy objects. Caffeine is the stimulant of choice, and a new study published in the journal Medicine and Science in Sports and Exercise tested various doses to find the optimal amount to use when working exercises involving for multi-joint movements.

Thirteen experienced weight lifters consumed either a placebo or 3 mg, 6 mg or 9 mg of caffeine per kg of body weight before undertaking squats and the bench press with resistance set at 25%, 50%, 75% and 90% of their one rep max (1RM). They were also tested on a stationary bike for peak power output.

With loads of 25% and 50% 1RM, velocity increased 5% to 8.5% with caffeine compared to placebo. 3 mg of caffeine per kg of body weight wasn't enough to ramp up power at 75% of 1RM, and the 9 mg was needed to increase force at 90% of 1RM. The 9 mg dose also increased cycling power, but had a tendency to produce adverse side effects. For a 180 pound subject, the 3 mg dose amounts to 244 mg and the 9 mg dose would be 734 mg. As the side effects show, that's more caffeine than most people are comfortable with.

Adding Yogurt to PreWorkout?

Caffeine improves energy and alertness, which is why it's a foundational component of so many pre-workout formulations. But the crash associated with high doses can leave some athletes looking for alternatives. A study published in the journal Psychopharmacology suggests consuming yogurt with your caffeine.

An hour and a half after eating a standard breakfast, researchers had subjects consume 80 mg of caffeine, about what you'd get in a cup of coffee, with water or a yogurt-based drink. All subjects exhibited quicker reaction times and improved working memory, but the ones who consumed caffeine with water started feeling tired and cranky 90 to 150 minutes later.

The subjects who paired their caffeine with yogurt experienced increased energy and lasting cheerful/agreeable feelings. Give this 'stack' a try to see what the yogurt adds to your workout. If nothing else, the extra protein might add something to your recovery.