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As usual we have single exercise tutorial videos for all the exercises in this work. Screen shot your workout or download a PDF copy below. The PDF download has the video links in it as well!
Tempo Guide: Each exercise has a tempo to follow. Example: If the tempo calls for 2110, that means 2 seconds controlling the weight on the way down with a 1 second pause at the bottom of the exercise. Then 1 second on the way back up and 0 second rest in between each rep.
For more clarification click here for a video tutorial on a tempo.
Let’s get to it!
Abs Workout Plan 1
| **Perform all exercises one after another for one full “set”. Use a 10 second rest in between each exercise and a 3 minute rest between each set.** | ||||
|---|---|---|---|---|
| Exercise | Week 1 | Week 2 | Week 3 | Week 4 |
| Plank (seconds) | 30 | 40 | 50 | 60 |
| Crunches | 15 reps | 20 reps | 25 reps | 30 reps |
| Leg Raises | 12 reps | 15 reps | 18 reps | 20 reps |
| Russian Twists | 20 reps | 25 reps | 30 reps | 35 reps |
| Bicycle Crunches | 20 reps | 25 reps | 30 reps | 35 reps |
| Mountain Climbers | 30 seconds | 40 seconds | 50 seconds | 60 seconds |
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