4 WEEK AB GUIDE
BY NASTASSIA PONOMARENKO
4 WEEK AB GUIDE
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Includes ab workouts that can be performed either at home or at the gym.
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3x a week.
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You don’t need anything special for this guide. If you have a medicine ball, a kettlebell, or a dumbbell, then
you can incorporate that into some exercises such as the Russian twist.
•
All of these exercises are completely based off of what I do at the gym. Once you buy this guide, you will
see that one of the most common exercise is the plank. I believe that this is an extremely beneficial exercise that helps
with many aspects of the body. As for my style of training, I prefer to do supersets, trisets and little rest. Since we are
not working with any weight, it is important to increase the intensity if we want to get sore, which is the goal. Here is
some in depth help with certain lifting terminology:
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Superset: A superset is when you perform an exercise and then immediately go to the other exercise with
no rest time. I will specify when this needs to be done in the ‘details’ section of the workout (in the app).
•
Triset: This is the same thing as the superset, except you have a third exercise.
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*READ THIS*: When you see this, that means it is important for you to read the ‘details’ section because
the exercise will consist of either a superset, a triset, or a 4 in 1.
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_____ to ______: This means that this is a superset exercise.
IMPORTANT INFORMATION WHEN USING THE GUIDE:
In order to make sure that you are doing the proper things I want you to do, please check the ‘details’ section of the
exercise. This guide is not supposed to be easy. It can get very confusing with the app in terms of the supersets, etc,
so please read the information.
1
4 WEEK AB GUIDE
NUTRITION + WHAT I EAT
When it comes to getting a toned stomach, eating plays an extremely significant role. Just working out alone won’t
do it, you have to start feeding your body healthy foods if you want to get the body you desire. The key to fitness in
general is balance; you need to find what works for you and your body. Do not think that nice abs will only develop
when you starve yourself and eat the healthiest of foods because that is not true. Personally for me, I eat clean a
majority of the time, but I also love to eat out at places like Chipotle and 5 Guys (my go-to’s). I would say that having a
cheat meal a few times a week is totally fine. As for sweets, I recommend keeping those on a low. Do not completely
restrict yourself but start minimizing your intake of them. As for myself, I rarely crave anything sweet anymore because I
just fell out of habit for wanting it. The more sugar you eat, the more you want it, and the less sugar you eat, the less
you want it. Here is a list of meals I like eating for ideas (keep in mind I wake up at around 8am everyday, and I am
currently bulking):
Breakfast: 3 egg whites + buckwheat + ground beef with toast
1st lunch: either buckwheat or rice + whatever meat is made (usually ground beef) with toast
2nd lunch: usually the same thing as what I had before. If not, I will go out to eat Chipotle.
My pre-workout meal is either my 2nd lunch, or I will have something light like toast and a protein shake. I use EHPlabs
Blessed Protein in Chocolate Coconut. If you want 10% off, then use Nasty10 in the discount code.
Dinner: buckwheat, macaroni, or a vegetable mix with either chicken or whatever meat I have.
Helpful foods to substitute for sweets: Dates (naturally very sugary), fruits, berries, candies in a small amount.
2
WEEK 1 - AB GUIDE
DAY 1:
Exercise:
Concentration Crunches to
Low Plank
High Plank
Mountain Climber Twist
Butterflies
Toe Touchers
Sets:
3
3
3
3
3
3
Reps:
Information:
25 reps to 1.5 minutes
Make sure your hands are on
the back of your neck and
pretend that you're holding an
apple below your chin. When
you crunch, make sure to
crunch in so you get the full
effect of the exercise.
Perform 25 reps of the
concentration crunches and
then superset to a low plank
for 1.5 minutes. Keep
everything tight in the plank
to fully engage your core and
keep your glutes centered
with the rest of your body.
1 minute
This will not only target your
abs but will also work your
shoulders. Perform 3 sets of
this for 1 minute.
1 minute
Set a stopwatch on your
phone. This exercise will work
your obliques as well as
engage the entirety of your
core by holding the high
plank position.
25 reps
If you're a beginner, this
might take you a few times to
get the balance down. Make
sure to extend partially down
and then squeeze your abs
when you come up.
15
These are also called sky
reachers. Lie down and
then lift your torso with your
arms up to "try" to touch
your toes. This exercise will
fully engage your core.
WEEK 1 - AB GUIDE
DAY 2:
Exercise:
Sets:
Reps:
Information:
Concentration Crunches
1
20 reps
Superset with the exercise
below.
Elbow to Knee Crunch
1
20 (each side)
Superset with the exercise
below.
1 minute to 30 seconds
Hold a low plank for one
minute and then hold a side
plank for 30 seconds on each
side as a superset. Watch the
video for help.
1 min to 25 reps each side
Perform 1 minute of russian
twists either with body weight
or a dumbbell/kettlebell/
medicine ball (recommended)
and then superset that with
oblique crunches (25 on each
side). This will target your
obliques. Do this superset 3x
total.
Low Plank to Side Plank
Russian Twists to Oblique
Crunches
1
3
Oblique Tucks
3
30 seconds
Set your stopwatch and do this
for 30 seconds. Make sure to
stay in the high plank position.
Bicycles
3
15 (each leg)
Perform bicycle kicks for 15
reps on each leg (30 total).
Sets:
Reps:
Information:
DAY 3:
Exercise:
Toe Touchers
3
20 reps
*READ THIS* You will perform
20 reps of toe touchers, then
do 20 reps of concentration
crunches, then do 15 flutter
kicks on each leg, then do 15
Russian twists on each side.
This will count as ONE set.
Perform this 3x total.
Concentration Crunches
3
20 reps
Follow instructions from
above.
Flutter Kicks
3
15 (each leg)
Follow instructions from
above.
Russian Twists
3
15 (each leg)
Follow instructions from
above.
10
This is a 3 in 1. You will do 10
front raises, 10 side raises,
and 10 reps with your legs
going out and then bringing
your knees to your chest. This
will be performed as 1 set (it's
called a triset). Do 3 sets total.
Please watch video for help.
Ab Trio
3
4
WEEK 2 - AB GUIDE
DAY 1:
Exercise:
Sets:
Reps:
Information:
Plank
1
FAILURE
Plank for as long as you
can!!! Don't give up and
PUSH through.
Low Plank Twists
3
15 (each side)
*READ THIS* You will do
these three exercises as
ONE set. In other words,
perform 15 low plank twists
on each side, then do 15 side
plank crunches on each side,
and then do 20 oblique
crunches on each side. This
counts as ONE set. Do this
for a total of 3 sets.
Side Plank Crunch
3
15 (each side)
Follow instructions from
above.
Oblique Crunches
3
20 (each side)
Follow instructions from
above.
Elbow to Knee Crunches
3
15 (each side)
Russian Twists
3
1 minute
5
Either do this with no
weight or grab a medicine
ball, dumbbell, or kettlebell.
WEEK 2 - AB GUIDE
DAY 2:
Exercise:
Concentration Crunches to
Toe Touchers
Sets:
3
Reps:
Information:
30,15 reps
Perform 30 concentration
crunches and then superset
that with 15 toe touchers. Do
this for 3 sets.
Flutter Kicks
3
10 reps
*READ THIS* This will be
another triset. Perform 10
flutter kicks (up & down
counts as one), then do 15
scissors with each leg, and
then finish off with 12
butterflies. This will count as
ONE whole set. Do this for 3
sets total.
Scissors
3
15 (each leg)
Follow instructions from
above.
Butterflies
3
12 reps
Follow instructions from
above.
This is a 3 in 1. You will do 10
front raises, 10 side raises,
and 10 reps with your legs
going out and then bringing
your knees to your chest. This
will be performed as 1 set (it's
called a triset). Do 3 sets total.
Please watch video for help.
Ab Trio
3
10 reps
Plank
1
1 minute
6
WEEK 2 - AB GUIDE
DAY 3:
Exercise:
Sets:
Reps:
Concentration Crunches
1
25 reps
Elbow to Knee Crunch
1
20 (each side)
Plank to Side Plank
1
Information:
2 minutes to 30 seconds
Hold a low plank for 2 minutes
and then superset that with 30
seconds of a side plank on
each side.
Mountain Climber Twist
3
15 (each side)
*READ THIS* The next
exercise will be a superset to
this. Perform 15 mountain
climber twists on each side (30
total) and then superset that
with 15 oblique tucks on each
side. Do this for 3 sets total.
Oblique Tucks
3
15 (each side)
Follow instructions from
above.
Bicycles
3
15 (each side)
3 sets of 15 bicycles on
each side.
Side Plank Rollout
3
10 (each side)
Perform 10 side plank
rollouts on each side.
7
WEEK 3 - AB GUIDE
DAY 1:
Exercise:
Low Plank
Sets:
1
Reps:
Information:
As long as you can
Hold a low plank for as
long as you can. You can
do it!
Side Plank to Oblique
Crunch
3
30-45 seconds to 25 reps
*READ THIS* This is a
superset. Hold a side plank
for 30-45 seconds and then
perform 25 oblique
crunches. Do this on the
other side as well. Total is
going to be 3 reps with
both sides.
Oblique Tucks
3
15 (each side)
Work those obliques!
Side Plank Rollout
3
10-12 reps
Follow instructions from
above.
Bicycles
3
20 (each leg)
*READ THIS* This is going
to be 4 exercises in 1 for
an ab burnout. You will
perform 40 bicycle kicks
total, then immediately
perform 20 concentration
crunches, then 20 Russian
twists on each side, and
then finish with 15 toe
touchers. This will be 1 set.
Do this for 3 sets total.
Concentration Crunches
3
20 reps
Follow instructions from
above.
Russian Twists
3
20 (each side)
Follow instructions from
above.
Toe Touchers
3
15 reps
Follow instructions from
above.
High Plank
1
1 minute
Hold a high plank for on
minute.
8
WEEK 3 - AB GUIDE
DAY 2:
Exercise:
Sets:
Reps:
Concentration Crunches
1
30 reps
Toe Touchers
1
20 reps
Flutter Kicks
3
30 (each leg)
Ab Raises
3
10,10,10
Scissors
3
20 (each leg)
Butterflies
3
15 reps
High Plank Shoulder Taps to
3
Mountain Climber Twist
1 minute to 15 (each side)
9
Information:
This is a 3 in 1. You will do
10 front raises, 10 side
raises, and 10 reps with
your legs going out and then
bringing your knees to your
chest. This will be
performed as 1 set (it's
called a triset). Do 3 sets
total. Please watch video for
help.
You will do high plank
shoulder taps for 1 minute,
and then superset with 15
mountain climber twists on
each side.
WEEK 3 - AB GUIDE
DAY 3:
Exercise:
Sets:
Reps:
Concentration Crunches
1
30 reps
Elbow to Knee Crunch
1
15 (each side)
Information:
Hold a low plank for 2
minutes and then superset
that with a 45 second low
plank hold on each side.
Plank to Side Plank
1
2 minutes to 45 seconds
Oblique Crunches
3
30 (each side)
Russian Twists
3
1 minute
High Plank
1
1 minute
Concentration Crunches
3
30 reps
V's
3
15 reps
New exercise so watch the
video!
Elbow to Knee Crunch
3
15 (each side)
*READ THIS* The exercise
below will be a superset.
Perform the elbow to knee
crunches for 15 reps on
each side and then superset
that with 25 bicycle kicks on
each leg. Do this for 3 sets
total.
Bicycles
3
25 (each leg)
Follow instructions from
above.
10
WEEK 4 - AB GUIDE
DAY 1:
Exercise:
Sets:
Reps:
Leg Raises
2
15 reps
Information:
V's
3
15 reps
*READ THIS* This is a 4 in
1. You will do 15 V's, then
do 15 toe touchers, then 15
Russian Twists on each
side, and then finish off with
20 bicycle kicks on each
side. This will count as 1
set. Perform this for a total
of 3 sets.
Toe Touchers
3
15 reps
Follow instructions from
above.
Russian Twists
3
15 (each side)
Follow instructions from
above.
Bicycles
3
20 (each side)
Follow instructions from
above.
Plank
3
1.5 minutes
V's
3
10-12 reps
11
Watch the video for the
tutorial.
WEEK 4 - AB GUIDE
DAY 2:
Exercise:
Sets:
Reps:
Concentration Crunches
1
25 reps
Toe Touchers
1
15 reps
Plank to Side Plank Rollout
1
2 minutes, 12 (each side)
High Plank
1
1 minute
Side Plank
1
30 seconds (each side)
Oblique Crunches
3
25 (each side)
Full Crunch
3
10 reps
Oblique Tucks
3
12 (each side)
Plank Twists
3
30 seconds
12
Information:
Hold a plank for 2 minutes
and then go into a side
plank and perform 12
rollouts on each side. This
will be done for one set only.
WEEK 4 - AB GUIDE
DAY 3:
Exercise:
Ab Trio
Sets:
3
Reps:
Information:
10, 10, 10
This is a 3 in 1. You will do
10 front raises, 10 side
raises, and 10 reps with
your legs going out and then
bringing your knees to your
chest. This will be
performed as 1 set (it's
called a triset). Do 3 sets
total. Please watch video for
help.
Concentration Crunches
3
30 reps
*READ THIS* You will
perform 30 concentration
crunches, then 15 sky
reachers, then 15
butterflies, and then end
with 15 Russian twists on
each side. This will count as
1 set. Perform 3 sets total.
Sky Reachers
3
15 reps
Follow instructions from
above.
Butterflies
3
15 reps
Follow instructions from
above.
Russian Twists
3
15 (each side)
Follow instructions from
above.
V's
3
10-12 reps
Flutter Kicks
3
15 (each leg)
Plank
1
1.5 minutes
13