Musclemania California Physique Champion Duke Nduke is motivation with the New Year. The 5'10", 185 lbs., California engineers says, "The first week of year is up already! My goal this year is to continue improving my physique from hair to toe. I am a physique competitor not a bodybuilder, so excessive muscle mass will not serve me well. I am currently at 187 lb. with less than 5% body fat [which I maintain year round]. I figure more on my core and cardio this week. I incorporated more cardio to feel lighter from all the holiday cookies and food. I have trained my abs every day this week. Here is a quick ab routine that I did that you can try, too. Whatever you do, try to hit the abs from every single angle."

- Set ups
- Ab roller [Ab wheel]
- Hanging leg raise
- Cable [pulley] side bends
- 5 sets of 15 reps for each exercise