Build a six-pack at home in just three weeks with dumbbells

A combination of fitness and cardio is the key to a quick and true transformation of the body to have a six-pack.

"By combining these two training areas, you make each exercise work twice," says BJ Gaddour.

3 sessions per week, alternating between workouts A and B with a day of rest in the middle. Do each exercise for 60 seconds. 30 seconds of pause between each exercise.

Make up to 6 circuits, taking a 60-second break between each one. "In your third and final week, combine the two workouts on a great circuit," says Gaddour.

Six Pack Workout A: Your 45 minute fat-fryer

Dumbbell hip raise and floor press

Neutral grip dumbbell row to clean

Dumbbell forward hinge to lunge

Mud run press up crawl

Six Pack Workout B: Your abdominal shred

Dumbbell staggered push press

Dumbbell row to high pull

Hand to hand staggered hip hinge

Modified handstand and shoulder tap