1
LEGENDARY
E
ABS
B
O
2
O
K
WELCOME to the Legendary Abs E-book! I‘m glad you could make
it, and I‘m incredibly excited for you to begin making progress towards creating a mid section that you can truly be proud of. This
program is intended to take you from 0-100 in terms of Ab development. It‘s designed in a way that is accommodating for all levels of experience, so don‘t be alarmed if you‘re a beginner.
If there is one thing that has become paramount over the years, it‘s
that learning from mistakes is not only beneficial, but absolutely necessary for progress. It‘s one of the most rewarding practices that
you could implement. However, learning from mistakes takes time.
Lots of it! So what is better than learning from your own mistakes
through trial and error? You guessed it. Learning from others mistakes that have gone before you and attained what you are seeking.
3
That is exactly why this program was created! To provide you with
a bulletproof system that you can incorporate without fail. You ultimately get to skip the trial and error process! The guess work has
been taking out of the equation, and with that you have more time
to dedicate to doing the things you absolutely love – like watching
Rick & Morty, playing Fortnite or shaving your cat.
Before we begin, let me give you a quick run down of what you can
expect from the program. The proceeding will include my very own
6 week Ab training program with 30 unique workouts, sets, reps,
workout descriptions and video tutorials of EVERY single exercise
you will be performing to eliminate confusion altogether! Not only
that, but you will also learn everything you need to show of your
newly developed set of Abs to your peers. You‘ll be the talk of the
town, and then only thing people will ask you is... “How?”
4
NUTRITION
Creating the body of your dreams will ultimately come down to two main things: your training & nutritional practices. A lot of people will try and tell you that the quality of your nutrition doesn‘t matter at all; this couldn‘t be further from the truth. The harsh reality is, your
training will not operate to perfection without a strong foundation of nutrition.
Think of your training like the player on the court,
and the nutrition as the coach sitting on the bench
ensuring that every play is executed to perfection.
Kobe is your training, and Phil Jackson is your nutrition. Don‘t understand sports references? All good I
gotchu. Let‘s imagine that you‘re baking a cake. Any
good cake will begin and end at the ingredients; you
can‘t change this process once you‘ve started baking.
So the baking process is your training, and your nutrition is every ingredient that goes into making an absolutely delicious cake.
There‘s simply no denying the importance of nutrition. And frankly, I could dedicate a big part of my
success to having a highly nutritious diet. Food is the
fuel that contributes to just about every single function that our bodies go through. It sounds rather
cliché, but, you are exactly what you eat. Literally. You‘re body will go through a complete change
within eight or nine years. This means that every single cell in your body would have been replaced.
From muscles to the cells in your eyeballs – everything will be new. So, over that period of time, you
can either fuel those new cells with a good, healthy, highly-nutritious and highly productive diet,
rich in colorful vegetables and foods from the earth... or you can fuel them with a highly processed,
highly toxic, unproductive diet that consists of soda, fast food and alcohol.
5
TRACKING FOOD
Obsessing over food seems to be the hype in the fitness industry nowadays, and I know following a regimented diet and quantifying everything
with numbers can be a bit of an annoyance. It‘s like budgeting... who likes that? But there is no doubting the benefits of understanding where
your money goes; the same goes for your calories. Now, I‘m not telling
you that you need to weigh every single little speck of food down to the
last almond that you eat, because that can get a bit heady and not what
this games about. It‘s about living a healthy, flexible life; and mental health
plays a role in that. However, the more accurate you are with your calories
and macros, the more accurate your results will be. In fact, the only way to
know exactly what your eating and your metabolism, is to weigh your food
1.
MACROS: Firstly, there is three macro-nutrients and they are Carbohydrates, Proteins and Fats. All three of which possess a calorie
content. 1 gram of Carbohydrate and Protein possesses 4 calories,
whereas 1 gram of Fat possesses 9 calories.
2.
PROTEINS A general rule of thumb in the fitness community is
to shoot for 1 gram per pound of body weight. However, a ratio
that‘s a little more optimal is a range of 1.1 to 1.4 grams per pound
of body-weight. This gives more variance for a large amount of different body types.
3.
CARBS Think of all your favorite foods, chances are carbs are lurking around within them. Your body utilizes carbohydrates to
make glucose which is the preferred energy source that our bodies run off.
“I LEARNT THE VALUE OF HEALTHY EATING
BY EATING HEALTHY”
6
Calories Deficit
Calories simply put are a unit of energy that we use for every single
activity that we perform, consciously and unconsciously.
v
If your goal is to lose weight / burn fat, than this is your golden rule.
To lose weight, you must eat fewer calories than your body burns each
day. A calorie deficit is the magic that makes weight loss possible.
Think of your body as a bank for energy – if you don‘t put any calories
in the bank, then the bank will come after it‘s money, your body does
this by then breaking down cells, either adipose tissue (fat) or muscle
and then converts the cells into energy. The way to create a calorie deficit is to either eat less, move more or ideally a combination of both.
•
The way to figure out whether or not you‘re in a calorie deficit is to do
the math. Unfortunately no sane person wants to do math – but it‘s
okay, it‘s really not all that hard!
7
MACROS
Macros‘, short for macro-nutrients forms the basis of dieting. There are three macro-nutrients: proteins, fats and carbohydrates. All three of which possess a caloric
content. Protein and carbohydrates equate to 4 calories per gram, and fats equate to
9 calories per gram. Your ability to calculate and adjust your macros correctly will
largely determine whether or not you reach the physique of your dreams.
I encourage you to practice mindfulness. Being
mindful whilst eating or while choosing what to
eat: sit, chew, and breath with your food. Too
many people just smash down food whilst being
absorbed in something else, television, social
media you name it. Use your senses! Appreciate
what is on the plate: doing so will signal satiety
and you‘ll be less likely to overeat.
We‘re all different, you‘re metabolism, overall
health, genetics and lifestyle will be so different
to the next persons. And they all those things
play a vital role in how much energy you‘ll need
to be in-taking, and therefore, how many calories and macros you should be consuming.
Food Is Fuel
Another tip is to actually enjoy your food.
Do not cloud your eating experience
with negative thoughts. Your body will
then manifest these thoughts and go to
on unleashing a hell of cortisol on top of
that. You‘re essentially adding more fuel
to the fire. If you make a bad food choice,
try and let it go! It‘s in the past for one,
and two, you‘re a human and as a human
you are going to make mistakes. There
are going to be road bumps along the
road. All that matters is you Win most the
days. Your body will react to what you do
most of the time, not just that one time
you ate a donut.
IIf you find yourself snacking or binge eating
from time to time, you may have developed
an unhealthy relationship with food. The good
news is that there are some steps that you can
help you stop overeating and binge eating one
and for all.
The first step is to think of your food as a source
of fuel rather than something to relieve stress or
for pure enjoyment. It might seem hard at first
to not look at food purely for enjoyment purposes, but trust me once you do it convinces your
mind to look for food that will be more beneficial
to yourself in a longer schemes rather than right
there in the moment.
8
ONLINE
COACHING
L
I
N
K
B
E
L
O
W
FOR PERSONALISED MEAL PLANS & TRAINING
PROGRAMS - CHECK OUT MY
ONLINE COACHING APP!
9
CARDIO
Losing stubborn body fat and getting into the best shape of
one‘s life may require at least some aerobic exercise. If you‘re
like most guys (or gals), you do cardio to help you stay lean
and show off the muscle gains you‘ve made from hitting the
iron. Which is all well and dandy, but when it comes to which
type of cardio is best for burning
fat, you have to decide which
lean body type you are after.
If you train like a long distance
runner, than you‘ll get a long distance runner‘s body: little muscle,
very lean and fragile. Vise versa, if
you train like a sprinter – you‘ll get
a sprinter‘s body: powerful lean
muscle.
Here‘s something we can all agree on: Intensity is KING! As intensity
increases, more calories are burnt. That‘s why high intensity interval training (HIIT) workouts are a great choice for getting shredded
whilst maintaining muscle mass.v
10
CARDIO
The idea is that through utilizing cardio you can allow yourself to
not only consume more foods whilst in a cutting phase, but also
increase your metabolic rate – which we‘ll go into shortly. Considering if you‘re trying to lose weight at 1 lb per week, you‘ll need
to eat in a weekly calorie deficit of 3500 calories (500 calories per
day). Now, as discussed prior, this imbalance has to come from one
of two options: Eating less or Moving more. For example, you can
either eat 3 less donuts OR walk around 2 hours a day.
Both those options are not appealing whatsoever. No one wants to
walk on a treadmill for 2 hours a day, and sometimes when you‘re
dieting, every calorie can make a difference. So instead of killing
yourself mentally and physically battling a treadmill day in day out,
I‘m going to give you an effective alternative to the traditional way
of doing cardio.
11
HIIT VS LISS CARDIO
WHICH IS BETTER
FOR FAT LOSS?
What in the bloody hell are these acronyms? Well, these are the two forms
of cardio that will be used most of the time. HIIT stands for High intensity
interval training, which consists of short sprint intervals coupled with low-moderate intensity work. An example of this would be to 15 second sprint
followed by a 45 second steady paced walk to cool down and bring your heart rate back to normal, then repeating. LISS stands for Low intensity steady
state cardio, which is comprised of purely low-moderate intensity work. An
example of this would be walking on the treadmill or riding a bike at a pace
that allows you to hold a conversation, or watch my latest YouTube Video
(search Fraser Wilson)
12
IMPROVING METABOLISM
So how do you change your metabolism with cardio? Well, this all
comes down to mitochondria. If you want to change your metabolism, you have to increase muscle mass. Your muscles have these
energy producing units called ‚mitochondria‘ and this is where ATP
are made and fats are burned.
The more mitochondria you have the greater oxidation capacity you
will have for fat loss. HIIT increases mitochondria capacity and you
actually increase the amount of mitochondria you produce. That‘s
why studies show that you get greater fat loss through HIIT because of the increase in oxidative capacity. Whereas in LISS you‘re just
burning calories at that precise moment, there‘s no after effect of
energy expenditure – and it hurts you down the line because you‘re
body adapts to it and you will end up requiring more to lose the same.
There‘s a common trend of people doing hours and hours a
week of LISS and according to calculations they should be losing pounds, but they can‘t lose anything because there metabolism adjusts to low intensity exercise. It just doesn‘t cut it because it‘s just a calorie burner at that time. If you do LISS all the
time, you‘re basically trading calories in for calories out and you
can cut these calories through diet and get the same effects.
13
SO SHOULD YOU HITT IT OR QUIT IT?
1.
All in all, there‘s no disputing that cardiovascular exercise
is great for overall health, not only fat loss. Therefore the
best kind of cardio you could do, is the one that you WILL
do. Do the type of cardio that you prefer. It doesn‘t have
to be boring like walking on a treadmill for 2 hours, it could
be as simple as shooting some hoops, walking your dog,
shadow boxing, wrestling your partner, literally anything
– as long as it gets your heart rate up and smacks a smile
14
Like anything in life, it won‘t work unless you do! This program is geared for your progression – I can give you my word
that if you put everything you‘ve got into the next 6 weeks,
you tick the boxes on your training and your nutrition, you
will see huge improvements!
Understand this.... the following Ab program isn‘t your common cookie cutter bullsh*t! It will test your limits and will be extremely difficult at times. In fact, I expect that you may not be
able to perform some of the exercises listed within the program. But you know what... that‘s alright! Understand: improvement at anything is based on thousands of tiny failures, and the
magnitude of your success is based on how many times you’ve
failed at something. We can only ever be truly succesvsful at something we’re willing to fail at. If we’re unwilling to fall flat on
our face in the way of adversity, then we’re unwilling to succeed.
15
“SUCCESS IS NOT A GOOD TEACHER
FAILURE MAKES YOU HUMBLE”
Why do we avoid failure then? It’s painful right? But then why do we
avoid pain? Our pain often makes us stronger, more resilient, more
adapted! Just as one must suffer the physical pain to developer stronger muscles and bones, maybe the pain your experiencing is necessary for your own psychological growth. Regardless of what you
may be going through right now, the solution is to grow through it.
Utilize that pain in its entirety to advance yourself to the next level.
Become a problem solver and go on the offense, regardless of the
potential pain or failure that may come along with it. You’ve got it
within you to handle it! Never fear failure... it’s the only way forward!
16
TERMINOLOGY
Alright, before you begin diving head first into the program – let
me clear up some terminology that you may want to get familiar
with:
1.
REP: Abbreviation of “repetition” - the number of times you move
the weight from point a to point b. Taking the weight from the
starting point a to point b and back to point a = one rep
2.
SET A collective of reps – 3 sets of 10 reps implies that you with
do 3 full sets of 10 repetitions with rest in between each set
3.
SUPERSET Performing two exercises back-to-back without rest in
between the exercises (resting only once you‘ve completed both
exercises)
4.
CIRCUIT Performing multiple exercises back-to-back-to-back
without rest in between the exercises (resting only once you come
to the end of the circuit)
5.
TEMPO Refers to the speed at which the exercise is intended to
be performed – this one, while often overlooked, is extremely important as time-under-tension plays a large role in muscular hypertrophy
6.
AMRAP Abbreviation for “As many reps as possible” similar to taking the set to failure
7.
Without further ado, let‘s get into the good stuff:
17
T
6 WEEK
6 PACK
R
A
I
N
18
I
N
G
V
6 WEEK AB PROGRAM
DAY 1: ABS
Exercise
Sets
Reps
Lying Leg Raises
3
15
Reverse Lying Ab
Crunch
3
15
Plank Knees To Chest
3
10 each side
Flutter Kicks
3
45 - 60
Stomach Vacuums
2
5
HIIT CARDIO:
- Bike Sprints
or
- Outdoor Sprints
or
- Boxing Bag
-
5 mins
Video
Tempo
TEMPO: 1 concentric :1 hold : 2
negative
Rest: 60 seconds
TEMPO: 1 concentric :2 hold : 2
negative
Rest: 45 seconds
TEMPO: 1 concentric :2 hold : 2
negative
Rest: 45 seconds
TEMPO: FAST PACED
Rest: 45 seconds
Perform 2 sets of stomach vacuums holding it in for as long
Rest: 45 seconds
45 seconds LOW intensity,
followed by 15 seconds HIGH
intensity, repeat 5 times
*Sprint 50m, then walk back
50m, then repeat 5 times
30 seconds all out punches,
followed by 30 second active
rest (walk / slow skip), repeat
5 times
19
DAY 2: OBLIQUES
Exercise
Sets
Reps
Bar Oblique Spins
3
15
Heel Touches
3
15
Russian Twists
3
10 each side
Plank Ups
3
10
Stomach Vacuum
2
5
HIIT CARDIO:
- Bike Sprints
or
- Outdoor Sprints
or
- Boxing Bag
-
5 mins
Video
Tempo
TEMPO: 0 concentric :2 hold : 0
negative
Rest: 60 seconds
TEMPO: 0 concentric :1 hold : 0
negative
Rest: 45 seconds
TEMPO: 0 concentric :2 hold : 0
negative
Rest: 45 seconds
TEMPO: 1 concentric : 2 hold :
2 negative
Rest: 45 seconds
Perform 2 sets of stomach vacuums holding it in for as long
Rest: 45 seconds
45 seconds LOW intensity,
followed by 15 seconds HIGH
intensity, repeat 5 times
*Sprint 50m, then walk back
50m, then repeat 5 times
30 seconds all out punches,
followed by 30 second active
rest (walk / slow skip), repeat
5 times
20
DAY 3: REST
21
DAY 4: CORE
Exercise
Plank
Side Plank
Sets
4
4
Reps
60 seconds
60 seconds
each side
Video
Tempo
Set up in a plank position, be
sure to keep as much flexion
within your Abs and Glutes
See video example for details
Rest: 60 seconds
Set up in a side plank position,
be sure to keep as much flexion
within your obliques that are
closest to the floor
See video example for details
Rest: 60 seconds
Set up in a hanging position on
a bar (use wrist wraps if needed) proceed to raise your legs
up to create a L position while
still hanging
Hanging Leg Raise
Static Holds
2
Hold until
failure
Hold that position for as long
as your possibly can, once you
begin to fail with your legs straight out, bring them in to your
body and hold a hanging knee
raise contraction until failure
This is an epic burn and will
help you transition into performing a hanging leg raise with
perfect form
Rest: 45 seconds
22
DAY 5: HIIT ABS
Exercise
Body-weight Crunch
Sets
Reps
3
15 - 20
Superset w/
V- ins
3
3
20
15
Mountain Climbers
3
30
Hanging Knee
Crossovers
3
20
L Sit Toe Touches
Video
Tempo
TEMPO: 1 concentric :2 hold : 2
negative
TEMPO: 1 concentric :2 hold : 2
negative
Rest: 60 seconds
TEMPO: 1 concentric : 1 hold :
1 negative
Superset w/
Rest: 45 seconds
TEMPO: 1 concentric : 1 hold :
0 negative
Superset w/
Russian Twists
3
20 - 30
Stomach Vacuum
2
5
HIIT CARDIO:
- Bike Sprints
or
- Outdoor Sprints
or
- Boxing Bag
5 mins
Hold each contraction for 1
second
Rest: 45 seconds
Perform 2 sets of stomach vacuums holding it in for as long
Rest: 45 seconds
45 seconds LOW intensity,
followed by 15 seconds HIGH
intensity, repeat 5 times
*Sprint 50m, then walk back
50m, then repeat 5 times
30 seconds all out punches,
followed by 30 second active
rest (walk / slow skip), repeat
5 times
23
DAY 6: REST
24
DAY 7: OBLIQUES
Exercise
Sets
Reps
Russian Twists
3
30
Plank Hip Twists
3
20
Side Oblique Crunch
3
15 each side
Stomach Vacuum
3
5
HIIT CARDIO:
- Bike Sprints
or
- Outdoor Sprints
or
- Boxing Bag
-
5 mins
Video
Tempo
TEMPO: 0 concentric :2 hold : 0
negative
Rest: 60 seconds
TEMPO: 1 concentric :1 hold : 1
negative
Rest: 60 seconds
TEMPO: 1 concentric :2 hold : 1
negative
Rest: 45 seconds
Perform 3 sets of stomach vacuums holding it in for as long
Rest: 45 seconds
45 seconds LOW intensity,
followed by 15 seconds HIGH
intensity, repeat 5 times
*Sprint 50m, then walk back
50m, then repeat 5 times
30 seconds all out punches,
followed by 30 second active
rest (walk / slow skip), repeat
5 times
25
DAY 8: LOWER ABS
Exercise
Sets
Reps
Hanging Leg Raise
Static Holds
3
Hold until
failure
Lying Decline Hip
Raises
3
10
V Ins
3
20
Stomach Vacuum
3
5
HIIT CARDIO:
- Bike Sprints
or
- Outdoor Sprints
or
- Boxing Bag
-
7 mins
Video
Tempo
Set up in a hanging position on
a bar (use wrist wraps if needed) proceed to raise your legs
up to create a L position while
still hanging
Rest: 60 seconds
TEMPO: 1 concentric : 2 hold :
2 negative
Rest: 60 seconds
TEMPO: 2 concentric : 2 hold :
2 negative
Rest: 45 seconds
Perform 3 sets of stomach vacuums holding it in for as long
Rest: 45 seconds
45 seconds LOW intensity,
followed by 15 seconds HIGH
intensity, repeat 7 times
*Sprint 50m, then walk back
50m, then repeat 7 times
30 seconds all out punches,
followed by 30 second active
rest (walk / slow skip), repeat
7 times
26
DAY 9: REST
27
DAY 10: HIIT ABS
Exercise
L Sit Toe Touches
Sets
Reps
3
15 - 20
Superset w/
Bicycle Crunches
Exercise Ball Crunch
3
20
3
15
3
15
Decline Russian Twists
3
20
Tempo
TEMPO: 1 concentric :1 hold : 1
negative
TEMPO: 1 concentric :2 hold : 1
negative
Rest: 60 seconds
TEMPO: 1 concentric : 2 hold :
1 negative
Superset w/
Exercise Ball Pike
Video
TEMPO: 1 concentric : 2 hold :
1 negative
Rest: 45 seconds
TEMPO: 1 sec hold on each
twist
Superset w/
Flutter Kicks
3
45 - 60
Stomach Vacuum
3
5
HIIT CARDIO:
- Bike Sprints
or
- Outdoor Sprints
or
- Boxing Bag
7 mins
TEMPO: FAST PACED
Rest: 45 seconds
Perform 3 sets of stomach vacuums holding it in for as long
Rest: 45 seconds
45 seconds LOW intensity,
followed by 15 seconds HIGH
intensity, repeat 7 times
*Sprint 50m, then walk back
50m, then repeat 7 times
30 seconds all out punches,
followed by 30 second active
rest (walk / slow skip), repeat
7 times
28
DAY 11: REST
29
DAY 12: LOWER ABS
Exercise
Sets
Reps
Decline Leg Raises
3
10 – 15
Exercise Ball Knee
Ins
3
10
Lying Hip Ups
3
8
HIIT CARDIO:
- Bike Sprints
or
- Outdoor Sprints
or
- Boxing Bag
-
7 mins
Video
Tempo
STEMPO: 1 concentric :2 hold :
2 negative
Rest: 60 seconds
TEMPO: 2 concentric :2 hold : 3
negative
Rest: 60 seconds
Tempo: 1 concentric : 3 hold : 3
negative
See video tutorial
Rest: 60 seconds
45 seconds LOW intensity,
followed by 15 seconds HIGH
intensity, repeat 7 times
*Sprint 50m, then walk back
50m, then repeat 7 times
30 seconds all out punches,
followed by 30 second active
rest (walk / slow skip), repeat
7 times
30
DAY 13: CORE
Exercise
Ab Wheel Roll Out
Plank
Sets
3
4
Reps
60 seconds
3
10
Stomach Vacuum
3
5
HIIT CARDIO:
- Bike Sprints
or
- Outdoor Sprints
or
- Boxing Bag
-
Tempo
TEMPO: 1 concentric : 2 hold :
2 negative
See video example for details
Rest: 60 seconds
8
Plank Ups
Video
Set up in a plank position, be
sure to keep as much flexion
within your Abs and Glutes
See video example for details
Rest: 60 seconds
TEMPO: 1 concentric : 2 hold :
2 negative
Rest: 45 seconds
Perform 3 sets of stomach vacuums holding it in for as long
Rest: 45 seconds
45 seconds LOW intensity,
followed by 15 seconds HIGH
intensity, repeat 7 times
7 mins
*Sprint 50m, then walk back
50m, then repeat 7 times
30 seconds all out punches,
followed by 30 second active
rest (walk / slow skip), repeat
7 times
31
DAY 14: REST
32
DAY 15: OBLIQUE SHREDDER
Exercise
Sets
Reps
Heel Touches
4
20
Russian Twists
3
20
Side Oblique Crunch
3
15 each side
Stomach Vacuum
4
5
HIIT CARDIO:
- Bike Sprints
or
- Outdoor Sprints
or
- Boxing Bag
-
9 mins
Video
Tempo
TEMPO: 0 concentric :1 hold : 0
negative
Rest: 45 seconds
TEMPO: 0 concentric :2 hold : 0
negative
Rest: 45 seconds
TTEMPO: 1 concentric :2 hold :
1 negative
Rest: 45 seconds
Perform 4 sets of stomach vacuums holding it in for as long
Rest: 30 seconds
45 seconds LOW intensity,
followed by 15 seconds HIGH
intensity, repeat 9 times
*Sprint 50m, then walk back
50m, then repeat 9 times
30 seconds all out punches,
followed by 30 second active
rest (walk / slow skip), repeat
9 times
33
DAY 16: LOWER ABS
Exercise
Sets
Reps
Hanging Knee Raises
3
10 – 15
Exercise Ball Knee
Ins
3
10 – 15
Dragon-Flag Negatives
2
5
Stomach Vacuum
4
5
HIIT CARDIO:
- Bike Sprints
or
- Outdoor Sprints
or
- Boxing Bag
-
9 mins
Video
Tempo
STEMPO: 1 concentric :2 hold :
2 negative
Rest: 60 seconds
TEMPO: 1 concentric : 2 hold :
3 negative
Rest: 60 seconds
TEMPO: 1 concentric : 1 hold :
4 negative
See video tutorial
Rest: 90 seconds
Perform 4 sets of stomach vacuums holding it in for as long
Rest: 45 seconds
45 seconds LOW intensity,
followed by 15 seconds HIGH
intensity, repeat 9 times
*Sprint 50m, then walk back
50m, then repeat 9 times
30 seconds all out punches,
followed by 30 second active
rest (walk / slow skip), repeat
9 times
34
DAY 17: REST
35
DAY 18: HIIT ABS
Exercise
Hanging Knee
Crossovers
Sets
Reps
3
20
Video
Tempo
TEMPO: 1 concentric :1 hold : 0
negative
Superset w/
Hanging Static Holds
3
20 seconds
Bicycle Crunch
3
30
Flutter Kicks
3
45 - 60
Weighted Cable
Crunch
3
10 - 15
Static Hold
Rest: 60 seconds
TEMPO: 1 concentric : 2 hold :
1 negative
Superset w/
Superset w/
V Ins
3
15
Stomach Vacuum
3
5
HIIT CARDIO:
- Bike Sprints
or
- Outdoor Sprints
or
- Boxing Bag
TEMPO: FAST PACED
Rest: 45 seconds
TEMPO: 1 concentric : 2 hold :
2 negative
TEMPO: 1 concentric : 2 hold :
2 negative
Rest: 45 seconds
Perform 4 sets of stomach vacuums holding it in for as long
Rest: 45 seconds
45 seconds LOW intensity,
followed by 15 seconds HIGH
intensity, repeat 9 times
9 mins
*Sprint 50m, then walk back
50m, then repeat 9 times
30 seconds all out punches,
followed by 30 second active
rest (walk / slow skip), repeat
9 times
36
DAY 19: REST
37
DAY 20: CORE
Exercise
Ab Wheel Roll Out
Plank
Sets
3
4
Reps
60 seconds
3
10
Stomach Vacuum
4
5
HIIT CARDIO:
- Bike Sprints
or
- Outdoor Sprints
or
- Boxing Bag
-
Tempo
TEMPO: 1 concentric : 2 hold :
2 negative
See video example for details
Rest: 60 seconds
8
Plank Ups
Video
Set up in a plank position, be
sure to keep as much flexion
within your Abs and Glutes
See video example for details
Rest: 60 seconds
TEMPO: 1 concentric : 2 hold :
2 negative
Rest: 45 seconds
Perform 3 sets of stomach vacuums holding it in for as long
Rest: 45 seconds
45 seconds LOW intensity,
followed by 15 seconds HIGH
intensity, repeat 9 times
9 mins
*Sprint 50m, then walk back
50m, then repeat 9 times
30 seconds all out punches,
followed by 30 second active
rest (walk / slow skip), repeat
9 times
38
DAY 21: OBLIQUE SHREDDER
Exercise
Sets
Reps
Exercise Ball Ab Twist
3
20
Decline Sit Up Into
Twist
3
10
Stomach Vacuum
4
5
HIIT CARDIO:
- Bike Sprints
or
- Outdoor Sprints
or
- Boxing Bag
-
Video
Tempo
TEMPO: 1 concentric : 2 hold :
1 negative
See video tutorial
Rest: 60 seconds
TEMPO: 1 concentric : 2 hold :
2 negative
Set yourself up on a decline
bench or platform with your
back flat against the bench, this
is your starting position
See video tutorial
Rest: 60 seconds
Perform 4 sets of stomach vacuums holding it in for as long
Rest: 30 seconds
45 seconds LOW intensity,
followed by 15 seconds HIGH
intensity, repeat 9 times
9 mins
*Sprint 50m, then walk back
50m, then repeat 9 times
30 seconds all out punches,
followed by 30 second active
rest (walk / slow skip), repeat
9 times
39
DAY 22: REST
40
DAY 23: LOWER ABS
Exercise
Sets
Reps
Hanging Leg Raises
to Belly Button
3
10
Lying Leg Raise With
Oblique Twist
3
20
Plank Leg In Twist
2
10 each side
Stomach Vacuum
4
5
HIIT CARDIO:
- Bike Sprints
or
- Outdoor Sprints
or
- Boxing Bag
-
11 mins
Video
Tempo
STEMPO: 1 concentric : 2 hold :
2 negative
Rest: 60 seconds
TEMPO: 1 concentric : 1 hold :
2 negative
Rest: 60 seconds
TEMPO: 1 concentric : 0 hold :
0 negative
See video tutorial
Rest: 90 seconds
Perform 4 sets of stomach vacuums holding it in for as long
Rest: 45 seconds
45 seconds LOW intensity,
followed by 15 seconds HIGH
intensity, repeat 11 times
*Sprint 50m, then walk back
50m, then repeat 11 times
30 seconds all out punches,
followed by 30 second active
rest (walk / slow skip), repeat
11 times
41
DAY 24: CORE
Exercise
Weighted Cable
Crunch
Sets
3
Reps
Tempo
TEMPO: 1 concentric : 2 hold :
2 negative
Rest: 60 seconds
15
TEMPO: 2 concentric : 2 hold :
2 negative
Decline Ab Crunch
(2 part)
3
Superman‘s
3
10
Stomach Vacuum
4
5
HIIT CARDIO:
- Bike Sprints
or
- Outdoor Sprints
or
- Boxing Bag
Video
-
10
See video example for details
Rest: 90 seconds
TEMPO: 1 concentric : 2 hold :
1 negative
Rest: 60 seconds
Perform 4 sets of stomach vacuums holding it in for as long
Rest: 45 seconds
45 seconds LOW intensity,
followed by 15 seconds HIGH
intensity, repeat 11 times
11 mins
*Sprint 50m, then walk back
50m, then repeat 11 times
30 seconds all out punches,
followed by 30 second active
rest (walk / slow skip), repeat
11 times
42
DAY 25: REST
43
DAY 26: OBLIQUE SHRED
Exercise
Crunch Twist Elbows
To Knees
Sets
3
Reps
Tempo
TTEMPO: 1 concentric : 1 hold :
1 negative
Rest: 60 seconds
20
TEMPO: 1 concentric : 2 hold :
2 negative
Hanging Around The
Worlds
3
Hanging Oblique Raise
3
10 each side
Stomach Vacuum
4
5
HIIT CARDIO:
- Bike Sprints
or
- Outdoor Sprints
or
- Boxing Bag
Video
-
10
11 mins
See video example for details
Rest: 60 seconds
TEMPO: 1 concentric : 2 hold :
2 negative
Rest: 60 seconds
Perform 4 sets of stomach vacuums holding it in for as long
Rest: 45 seconds
45 seconds LOW intensity,
followed by 15 seconds HIGH
intensity, repeat 11 times
*Sprint 50m, then walk back
50m, then repeat 11 times
30 seconds all out punches,
followed by 30 second active
rest (walk / slow skip), repeat
11 times
44
DAY 27: REST
45
DAY 28: LOWER ABS
Exercise
Sets
Reps
Hanging Leg Raises
to Bar
3
10 – 15
Exercise Ball Knee
Ins
3
10 – 15
Hanging Leg Raise
Static Holds
3
Hold to
failure
46
Video
Tempo
STEMPO: 1 concentric : 1 hold :
2 negative
Rest: 60 seconds
TEMPO: 1 concentric : 2 hold :
3 negative
Rest: 60 seconds
See video tutorial
Rest: 90 seconds
DAY 29: CORE
Exercise
Hands Extended
Plank
Sets
3
Reps
60 seconds
Video
Tempo
Set up in a plank position,
however this time we want to
push our hands out in front of
our body
Rest: 60 seconds
TEMPO: 1 concentric : 1 hold :
1 negative
Exercise Ball Pass
3
10 passes
Flutter Kicks
2
45 – 60
Stomach Vacuum
4
5
HIIT CARDIO:
- Bike Sprints
or
- Outdoor Sprints
or
- Boxing Bag
-
13 mins
See video example for details
Rest: 60 seconds
TEMPO: FAST PACED
Rest: 45 seconds
Perform 4 sets of stomach vacuums holding it in for as long
Rest: 45 seconds
45 seconds LOW intensity,
followed by 15 seconds HIGH
intensity, repeat 13 times
*Sprint 50m, then walk back
50m, then repeat 13 times
30 seconds all out punches,
followed by 30 second active
rest (walk / slow skip), repeat
13 times
47
DAY 30: REST
48
DAY 31: HIIT ABS
Exercise
Hanging Leg Raises
Sets
Reps
3
10 - 15
Video
Tempo
TEMPO: 1 concentric : 1 hold :
2 negative
Superset w/
Bench Sit Ups
Weighted Cable
Crunch
3
10 - 15
3
10 – 15
Superset w/
Cable Wood Chopper
Lying Hip Ups
3
10 each side
3
10
Avoid using your hips to move
the weight
Rest: 90 seconds
TTEMPO: 1 concentric : 2 hold :
1 negative
TTEMPO: 1 concentric : 2 hold :
1 negative
Rest: 45 seconds
Tempo: 1 concentric : 3 hold : 3
negative
Superset w/
Side Oblique Crunch
Stomach Vacuum
HIIT CARDIO:
- Bike Sprints
or
- Outdoor Sprints
or
- Boxing Bag
3
15 each side
4
5
TEMPO: 1 concentric : 2 hold :
1 negative
Rest: 45 seconds
4 sets of vacuums
45 seconds LOW intensity,
followed by 15 seconds HIGH
intensity, repeat 13 times
13 mins
*Sprint 50m, then walk back
50m, then repeat 13 times
30 seconds all out punches,
followed by 30 second active
rest (walk / slow skip), repeat
13 times
49
DAY 32: REST
50
DAY 33: LOWER ABS
Exercise
Hanging Leg Raises
to Bar
Sets
Reps
3
10 – 15
3
20
Lying Leg Raise Static Holds
3
30 seconds
Exercise Ball Knee
Ins
3
10 – 15
Stomach Vacuum
4
5
V Ins
Video
Tempo
STEMPO: 1 concentric : 1 hold :
2 negative
Rest: 90 seconds
TEMPO: 2 concentric :2 hold : 2
negative
Superset w/
HIIT CARDIO:
- Bike Sprints
or
- Outdoor Sprints
or
- Boxing Bag
-
13 mins
static holds
Rest: 45 seconds
TEMPO: 1 concentric : 2 hold :
3 negative
Rest: 45 seconds
Perform 4 sets of stomach vacuums holding it in for as long
Rest: 45 seconds
45 seconds LOW intensity,
followed by 15 seconds HIGH
intensity, repeat 13 times
*Sprint 50m, then walk back
50m, then repeat 13 times
30 seconds all out punches,
followed by 30 second active
rest (walk / slow skip), repeat
13 times
51
DAY 34: OBLIQUE SHRED
Exercise
Sets
Reps
Video
Tempo
TEMPO: 1 concentric : 1 hold :
1 negative
Side Plank Twists
3
10 each side
See video demo
Rest: 45 seconds
TEMPO: 1 concentric : 1 hold :
1 negative
Cable Wood Chopper
3
10 – 15 each
side
Hanging Around The
Worlds
3
10
Stomach Vacuum
4
5
HIIT CARDIO:
- Bike Sprints
or
- Outdoor Sprints
or
- Boxing Bag
-
13 mins
See video example for details
Rest: 60 seconds
TEMPO: 1 concentric : 2 hold :
2 negative
See video demo
Rest: 60 seconds
Perform 4 sets of stomach vacuums holding it in for as long
Rest: 45 seconds
45 seconds LOW intensity,
followed by 15 seconds HIGH
intensity, repeat 13 times
*Sprint 50m, then walk back
50m, then repeat 13 times
30 seconds all out punches,
followed by 30 second active
rest (walk / slow skip), repeat
13 times
52
DAY 35: REST
53
DAY 36: HIIT ABS
Exercise
Hanging Leg Raises
Sets
Reps
Video
Tempo
3
10 - 15
TEMPO: 1 concentric : 2 hold :
2 negative
3
10 - 15v
TEMPO: 2 concentric : 2 hold :
2 negative
Superset w/
Decline Ab Crunch
(2 part)
Superset w/
Decline Russian
Twists
Weighted Cable
Crunch
3
20 - 30
3
10 – 15
Superset w/
Bar Spins
3
30
Stomach Vacuum
5
5
HIIT CARDIO:
- Bike Sprints
or
- Outdoor Sprints
or
- Boxing Bag
TEMPO: 1 second hold on each
twist
Rest: 90 seconds
TTEMPO: 1 concentric : 2 hold :
2 negative
0 concentric : 2 hold : 0 negative
Rest: 60 seconds
Perform 5 sets of stomach vacuums holding it in for as long
Rest: 45 seconds
45 seconds LOW intensity,
followed by 15 seconds HIGH
intensity, repeat 15 times
15 mins
*Sprint 50m, then walk back
50m, then repeat 15 times
30 seconds all out punches,
followed by 30 second active
rest (walk / slow skip), repeat
15 times
54
DAY 37: REST
55
DAY 38: CORE
Exercise
Ab Wheel Roll Out
Sets
4
Reps
Video
Tempo
TEMPO: 1 concentric : 2 hold :
2 negative
8
Rest: 60 seconds
Hands Extended
Plank
4
60 seconds
Side Plank
4
60 seconds
each side
Lying Leg Raises
4
10 – 15
Stomach Vacuum
5
5
HIIT CARDIO:
- Bike Sprints
or
- Outdoor Sprints
or
- Boxing Bag
-
15 mins
Set up in a plank position,
however this time we want to
push our hands out in front of
our body
Rest: 60 seconds
Static hold
Rest: 60 seconds
TEMPO: 1 concentric :1 hold : 2
negative
Rest: 60 seconds
Perform 5 sets of stomach vacuums holding it in for as long
Rest: 45 seconds
45 seconds LOW intensity,
followed by 15 seconds HIGH
intensity, repeat 15 times
*Sprint 50m, then walk back
50m, then repeat 15 times
30 seconds all out punches,
followed by 30 second active
rest (walk / slow skip), repeat
15 times
56
DAY 39: REST
57
DAY 40: LOWER ABS
Exercise
Sets
Reps
Weighted Reverse
Lying Ab Crunch
3
15
Hanging Leg Raises
to Bar
3
20
3
10 – 15
Dragon-Flag
Negatives
4
5
Stomach Vacuum
5
5
-
Tempo
TEMPO: 1 concentric : 2 hold :
2 negative
Rest: 90 seconds
TEMPO: 2 concentric :2 hold : 2
negative
Exercise Ball Knee
Ins
HIIT CARDIO:
- Bike Sprints
or
- Outdoor Sprints
or
- Boxing Bag
Video
15 mins
Rest: 45 seconds
TEMPO: 1 concentric : 1 hold :
2 negative
Rest: 45 seconds
TEMPO: 1 concentric : 1 hold :
4 negative
See video demo
Rest: 90 seconds
Perform 5 sets of stomach vacuums holding it in for as long
Rest: 45 seconds
45 seconds LOW intensity,
followed by 15 seconds HIGH
intensity, repeat 15 times
*Sprint 50m, then walk back
50m, then repeat 15 times
30 seconds all out punches,
followed by 30 second active
rest (walk / slow skip), repeat
15 times
58
DAY 41: UPPER AB SHRED
Exercise
Weighted Cable
Crunch
Sets
Reps
4
10 – 15
Sit Up and Throw
4
10 – 15
Weighted Barbell
Crunch
4
10 – 15
Stomach Vacuum
5
5
HIIT CARDIO:
- Bike Sprints
or
- Outdoor Sprints
or
- Boxing Bag
-
15 mins
Video
Tempo
TEMPO: 1 concentric : 3 hold :
2 negative
Rest: 90 seconds
TEMPO: Explosive
Rest: 60 seconds
TEMPO: 1 concentric : 3 hold :
2 negative
Rest: 60 seconds
Perform 5 sets of stomach vacuums holding it in for as long
Rest: 45 seconds
45 seconds LOW intensity,
followed by 15 seconds HIGH
intensity, repeat 15 times
*Sprint 50m, then walk back
50m, then repeat 15 times
30 seconds all out punches,
followed by 30 second active
rest (walk / slow skip), repeat
15 times
59
DAY 42: OBLIQUE SHRED
Exercise
Holding DB Twists
Decline Leg Raise
Twists
Sets
3
4
Reps
Video
Tempo
TEMPO: 1 concentric : 2 hold :
1 negative
See video demo
Rest: 45 seconds
20
TEMPO: 1 concentric :2 hold : 2
negative
alternating sides each rep
20
See video example for details
Rest: 60 seconds
Side Plank Twists
4
10 each side
Stomach Vacuum
5
5
HIIT CARDIO:
- Bike Sprints
or
- Outdoor Sprints
or
- Boxing Bag
-
20 mins
Static Holds
Rest: 60 seconds
Perform 5 sets of stomach vacuums holding it in for as long
Rest: 45 seconds
45 seconds LOW intensity,
followed by 15 seconds HIGH
intensity, repeat 20 times
*Sprint 50m, then walk back
50m, then repeat 20 times
30 seconds all out punches,
followed by 30 second active
rest (walk / slow skip), repeat
20 times
60
“YOU DON’T HAVE TO BE
GREAT TO START,
BUT YOU DO HAVE TO START
TO BE GREAT.”