20+
PAG
E
GUID
E
MORE PLANS AVAILABLE AT
WWW.GYMPADFITNESS.COM
ABS AND CARDIO
WORKOUTS
PLU
S
DIET & NUTRITIONAL
ADVICE
12+ AB EXERCISES
8 WEEK
ABS
PROGRAMME
STEP-BY-STEP ULTIMATE ABS WORKOUT PLAN
!
8 WEEK AB GUIDE
ATTENTION
Our guide’s content is not a substitute for professional medical care and diagnosis. If in any
doubt whatsoever, you have poor health, or pre-existing mental or physical
conditions/injuries do NOT attempt the training or dietary plan without clearance from
your physician or doctor first. We are NOT medical experts nor do we purport to be. As
with any training programme, by participating you knowingly and voluntarily assume all
risks associated with such exercise activities. Eshlando Ltd (trading as GymPad) accepts
no liability for any injury, loss or damage resulting from physical exercise. By following our
guide you knowingly and voluntarily assume the inherent risk of physical/resistance
training. When training you should do so in a safe and controlled environment, ensuring you
have supervision and are assisted by another competent/qualified gym assistant when
required. At no time should you attempt to perform such activities alone or unsupervised.
Should you suffer from any medical conditions, injuries or allergies, or should you be in any
doubt whatsoever, we advise you seek medical/professional advice immediately and do
NOT proceed to partake in any activity. Any supplements featured within the guides are
optional and must be taken in strict accordance with manufacturers recommendations, if in
any doubt always consult a physician. Always ensure your technique is correct, train within
your own capabilities and observe any safety practices/code of conducts present within
your own gym.
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CONTENTS
4
Introduction
5
Abs: Week 1 - 4
6
Cardio: Week 1 - 4
8
Abs: Week 5 - 8
9
Cardio: Week 5 - 8
11
Diet & Nutritional Advice
13
Extra Information
15
Exercise Glossary
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GymPad Fitness
WHO ARE WE?
The team at GymPad is comprised of 3
Fitness Professionals all of which
graduated from The National Personal
Training Institute in Orlando, Florida.
Since graduation we have created a
platform of various workout journals and
have brought some of the most effective
exercise tools to the market.
OUR QUALIFICATIONS:
National Personal Training Institute,
Orlando, Florida Certified Personal
Trainers
Kettlebell Coach
TRX Instructor
Speedblast Certified
Osteoblast Certified (Bone Health
Specialist)
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8 WEEK ABS
INTRODUCTION
Welcome to your FREE GymPad 8 Week Abs Programme. This training programme, diet and
nutritional guidance and cardiovascular workout, has been designed and created by Fitness
Professionals. Don't be fooled into thinking that getting a 6-pack is as easy as a few
crunches...IT'S NOT!
REMEMBER: TO GET THE MOST OUT OF THIS WORKOUT PROGRAMME, IT IS ESSENTIAL YOU
FOLLOW A STRICT DIET PLAN AS WELL AS COMPLETING THE WORKOUTS. USE OUR
NUTRITIONAL GUIDANCE PAGE TO START EFFECTIVELY PLANNING YOUR DIET.
This eBook also includes a step-by-step cardio routine in which you should perform alongside your
weekly ab workouts to maximise your fat burning and really speed up this cutting process!
Also, be sure to take a look at our additional information pages at the back of this programme to
supplement your knowledge. These extra tips will enable you to reach your goals as efficiently as
possible.
BE WARNED...YOU'RE GOING TO HAVE TO MAKE SOME SACRIFICES. ARE YOU READY?
Lets get started...
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4
8 WEEK ABS
5 ABS: WEEK 1-4
WELCOME
To week 1 - 4 of the GymPad 8 Week Abs Programme. This is your training plan for the next 4 weeks! This workout
should be performed twice per week in conjunction with the HIIT training programme which follows, along with your
newly planned diet. NOTE: Try to have at least 3 days rest in between each ABS workout to give your core muscles
adequate time to repair and rebuild before training again!
ABS WEEK 1-4 TWICE PER WEEK
Muscle Group
Warm Up
Abs
BONUS
Exercise
Sets
Reps
Rest
Flutter Kicks
2
20
60
Scissor Kicks
2
20
60
Hanging Leg Raises
4
10-12
90
Heel Touches
4
10 per heel
60
Side Plank
3
30 secs/side
90
Swiss Ball Crunch
3
10-12
60
Russian Twists
3
10-12
60
Flutter Kicks
1
Failure
---
Keep your form strict throughout the entire movement of each exercise.
Keep a constant tempo throughout each movement, i.e. same pace repetitions.
Increase/decrease rest periods depending on your fitness level. The shorter the rest period the more
intense the workout. Shorten rest periods as you progress each week.
Lower the sets/reps depending on your fitness level.
Only try the BONUS exercise at the end if you comfortably complete the rest of the workout.
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CARDIO
CARDIO WEEKS 1-4 TWICE PER WEEK
BEGINNER
10 minute warm-up, steady state,
between 40-60%
Stair-master/cross trainer interval training for 15-20
minutes:
45-60 seconds of high intensity (70-100%) followed
by 120 seconds of low intensity (40-60%) for the
duration of 15-20 minutes.
INTERMEDIATE
8 minute warm-up, steady state,
between 40-60%
Stair-master/cross trainer interval training for 2530 minutes:
60-100 seconds of high intensity (70-100%)
followed by 100 seconds of low intensity (40-60%)
for the duration of 25-30 minutes.
ADVANCED
Stair-master/cross trainer interval training for 2530 minutes:
6 minute warm-up, steady state,
between 40-60%
140 seconds of high intensity (70-100%) followed
by 120-140 seconds of low intensity (40-60%) for
the duration of 25-30 minutes.
The stair-master is the best option at this stage. If no stair-master is available, the cross-trainer is the
next best option. Exercises like the cross-trainer are much less weight bearing.
Don't know what the intensity percentages mean? See our Extra Information pages, highlighted in pink at
the back of this PDF, to work out your training heart rate zones!
Do not follow intense exercise programming without consulting your heathcare professional
beforehand. They will help you decide which level of exercise is suitable for you.
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8 WEEK ABS
8 ABS: WEEK 5-8
WELCOME
To week 5 - 8 of the GymPad 8 Week Abs Programme. This is your training plan for the next 4 weeks! This workout
should be performed twice per week in conjunction with the HIIT training programme which follows, along with your
newly planned diet. NOTE: Try to have at least 3 days rest in between each ABS workout to give your core muscles
adequate time to repair and rebuild before training again!
ABS WEEK 5-8 TWICE PER WEEK
Muscle Group
Warm Up
Abs
BONUS
Exercise
Sets
Reps
Rest
Swiss Ball Crunch
2
20
60
Oblique Twist
2
20
60
Hanging Oblique Leg
Raise
4
10-12
60-90
Bottoms Up
4
1 min
60
Plank
3
30 secs/side
45-60
Lying Leg Raise
3
10-12
60
Scissor Kicks
3
20-30
60
Mountain Climbers
1
Failure
---
Keep your form strict throughout the entire movement of each exercise.
Keep a constant tempo throughout each movement, i.e. same pace repetitions.
Increase/decrease rest periods depending on your fitness level. The shorter the rest period the more
intense the workout. Shorten rest periods as you progress each week.
Lower the sets/reps depending on your fitness level.
Only try the BONUS exercise at the end if you comfortably complete the rest of the workout.
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CARDIO
CARDIO WEEKS 5-8 TWICE PER WEEK
BEGINNER
Treadmill interval training for 15-20 minutes:
10 minute warm-up, steady state,
between 40-60%
45-60 seconds of high intensity (70-100%) followed
by 120 seconds of low intensity (40-60%) for the
duration of 15-20 minutes.
INTERMEDIATE
Treadmill interval training for 20-25 minutes:
8 minute warm-up, steady state,
between 40-60%
60-100 seconds of high intensity (70-100%)
followed by 100 seconds of low intensity (40-60%)
for the duration of 20-25 minutes.
ADVANCED
Treadmill interval training for 25-30 minutes:
6 minute warm-up, steady state,
between 40-60%
140 seconds of high intensity (70-100%) followed
by 120-140 seconds of low intensity (40-60%) for
the duration of 25-30 minutes.
The treadmill is the best option at this stage. If no treadmill is available, the cross-trainer is the next best
option. Exercises like the cross-trainer are much less weight bearing.
Don't know what the intensity percentages mean? See our Extra Information pages, highlighted in pink at
the back of this PDF, to work out your training heart rate zones!
Do not follow intense exercise programming without consulting your heath care professional beforehand.
they will help you decide which level of exercise is suitable for you.
www.gympadfitness.com
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8 WEEK ABS
9 DIET & NUTRITION
Welcome to the Diet & Nutrition section of this programme. Before we delve into tailoring your
diet specifically for you, REMEMBER, your diet is a huge factor in your training success, no
matter what your goal! It is important you follow this thoroughly and take notes...as this
section will ultimately define your results!
Everyone has abs, it just depends on your Body Fat % as to wether they are visible or not! This
section of the programme is going to provide you with everything you need to get you well on
your way to cutting back the Body Fat and revealing those killer abs you've always wanted!
The first step in designing a personal nutrition plan is to calculate how many calories you burn
in a day; your Total Daily Energy Expenditure (TDEE). TDEE is the total number of calories that
your body expends in 24 hours, including all activities. The most accurate formula to calculate
this is one that takes into consideration your Lean Body Mass (LBM).
To begin working out your TDEE, we need to determine your Basal Metabolic Rate (BMR). Your
BMR is the total number of calories your body requires for normal bodily functions (excluding
activity factors). This includes keeping your heart beating, inhaling and exhaling air, digesting
food, making new blood cells, maintaining your body temperature and every other metabolic
process in your body. BMR varies dramatically from person to person depending on genetic
factors. If you know someone who claims they can eat anything they want and never gain an
ounce of fat, they have inherited a naturally high BMR.
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CONTINUED
Once we have calculated your BMR, we then determine your activity multiplier. An activity
multiplier is the number we multiply your BMR by to attain your TDEE. The more active you are,
the more calories you burn through everyday activity, therefore the higher the activity
multiplier. Below are the criteria:
Sedentary = BMR x 1.2 (little or no exercise, desk job)
Lightly active = BMR x 1.375 (light exercise/sports 1-3 days/wk)
Moderately active = BMR x 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR x 1.725 (hard exercise/sports 6-7 days/wk)
Extra active = BMR x 1.9 (hard daily exercise/sports & physical job or 2x per day training)
Now we have your TDEE - the total number of calories your body burns in 24 hours, including
all the activity you undertake!
Next we need your Body Fat %. If you have already had your body composition tested and you
know your lean body mass, perfect you can get the most accurate BMR estimate of all. If not
we will physically send you our GymPad Body Fat Caliper Set & Guide FREE OF CHARGE when
you purchase this Nutrition Plan $14.99 (RRP $49.99) so you are also able to get the most
accurate BMR estimate! Our guide enables you to measure your Body Fat % accurately and
effectively in the comfort of your own home...see our Body Fat Calipers on Amazon.
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CONTINUED
Now it's time to adjust your caloric intake according to your goal. Once we have calculated your
TDEE, the next step is for us to adjust your calories according to your primary goal. If you are
reading this programme, our guess is your goal is to cut body fat and therefore we would put
you in a calorie deficit. If your goal however is to gain weight and bulk up, we would put you in
a calorie surplus.
Finally, we are now left with a total number of calories that your body requires on a daily basis
to achieve your goal. We then go on to split this up into the three Macronutrients: Protein,
Carbohydrate and Fat. Depending on how many meals you have each day, we also split these
portions across your meals so you are left with something like this...
Based on 5 meals per day:
Protein: 227g / 45g per meal
Carbs: 320g / 64g per meal
Fat: 79g / 15g per meal
Are you ready to make a start? Have one of our Fitness Professional's here at GymPad get you
well on your way by calculating your Nutrition Plan today, tailored to your goal. Follow the link
below, fill in the form and one of our Fitness Professionals will contact you within 24 hours!
FREE GymPad Body Fat Calipers & Guide with your Nutrition Plan upon request!
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TAILORED TO YOUR GOALS
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VISIT
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EXTRA INFORMATION
13 HEART RATE ZONES
Using a heart rate monitor to track your heart rate whilst working out is a much more efficient way of
pursuing your health and fitness goals. Knowing your heart rate whilst exercising enables you to know
whether you are training to the correct intensity to achieve your goal. In this case we are wanting to
unleash your abs, so burning fat is essential. Here, we are going to show you how to use the Karvonen
Formula to calculate your heart rate zones...
The Karvonen Formula is a mathematical formula that helps you determine your target Heart Rate
(HR) training zone. The formula uses maximum and resting heart rate with the desired training
intensity to get a target heart rate.
For example, for a 25 yr old who has a resting heart rate of 65, wanting to know his training heart
rate for the intensity level 60% - 70%.
Minimum Training Heart Rate:
220 - 25 (Age) = 195
195 - 65 (Rest. HR) = 130
130 x .60 (Min. Intensity) + 65 (Rest. HR) = 143 Beats/Minute
Maximum Training Heart Rate:
220 - 25 (Age) = 195
195 - 65 (Rest. HR) = 130
130 x .70 (Max. Intensity) + 65 (Rest. HR) = 156 Beats/Minute
Their training heart rate zone will therefore be 143-156 beats per minute.
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14
EXTRA INFORMATION
NEGATIVE CALORIE BALANCE
Calories not only count, they are the bottom line when it comes to fat loss. If you are eating
more calories than you expend you simply will not lose fat, no matter what type of foods or
food combinations you eat. Some foods do get stored as fat more easily than others, but
always bear in mind that too much of anything, even "healthy food" will get stored as fat. You
cannot override the laws of thermodynamics and energy balance. You must be in a calorie
deficit to burn fat. This will force your body to make up for the energy deficit. There are
3500 calories in a pound of stored body fat. If you create a 3500-calorie deficit in a week
through diet, exercise or a combination of both, you will lose one pound. If you create a 7000
calories deficit in a week you will lose two pounds. The calorie deficit can be created through
diet, exercise or preferably, with a combination of both. Because we already factored in the
exercise deficit by using an activity multiplier, the deficit we are concerned about is the
dietary deficit.
How low is too low?
It is well known that cutting calories too much slows down the metabolic rate, decreases
thyroid output and causes loss of lean mass, so the question is how much of a deficit do you
need? The most common guideline for calorie deficits for fat loss is to reduce your calories by
at least 500, but no more than 1000 below your maintenance level. The American College of
Sports Medicine recommends that calorie levels never drop below 1200 calories per day for
women or 1800 per day for men. Even these calorie levels are extremely low. A more
individualised way to determine the safe calorie deficit would be to account for ones
bodyweight or TDEE. Reducing calories by 15-20% below TDEE is a good place to start.
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15
EXERCISE GLOSSARY
FLUTTER KICKS
SCISSOR KICKS
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16
EXERCISE GLOSSARY
HANGING LEG RAISES
HEEL TOUCHES
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17
EXERCISE GLOSSARY
SIDE PLANK
SWISS BALL CRUNCH
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19
EXERCISE GLOSSARY
RUSSIAN TWIST
OBLIQUE TWIST
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21
EXERCISE GLOSSARY
HANGING OBLIQUE LEG RAISE
BOTTOMS UP
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22
EXERCISE GLOSSARY
LYING LEG RAISE
MOUNTAIN CLIMBERS
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