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    The Ab Plan

    Uploaded by

    Kateřina Slezáková

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    The Ab Plan

    Uploaded by

    Kateřina Slezáková
    516 views6 pages

    Original Title

    The_ab_plan_

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

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    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    516 views6 pages

    The Ab Plan

    Uploaded by

    Kateřina Slezáková

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 6

    The Ab Plan

    Hello my honey’s Helin here, welcome to my long anticipated fitness plan :)

    Ive been meaning to make my plan for so long, and I know that so many of you ladies have
    been asking me for months on end about when it will be released and well, today is our lucky
    because I’ve finally decided to sit down and write down everything I have done from start to
    finish about my LONG fitness journey over the last 2 and a half years.

    Plan
    8 week at home ab transformation

    ***Please Note: This workout plan only highlights my ab routine. If you are looking for
    a fully body transformation you will need my “hourglass figure plan”, as well as access to a
    gym. This plan was specifically designed for beginners who do not have access to a gym 3 or
    more times a week. It will help beginners gain confidence in their athletic abilities as well as
    strengthen up their core over all, in preparation for your future fitness journey.

    DIET: When following this fitness plan it is encouraged that you maintain a healthy lifestyle
    over all, to ensure the best results. Eating clean, staying focused and dedicated will allow your
    body to progress at a much faster pace as will ensure you lasting results.

    Disclaimer: I am not a certified personal trainer this is simply what I have learned over the years.
    Bewteen each workout take a 10-15 second
    break before moving onto the next.

    Day 1 If you are a beginner start with 3 sets. As the weeks go on increase your sets to 4 and 5.
    You should be increasing your sets by the end of week 2.

    1-Elbow Plank 1 min each x 3 sets

    2-Bicycle crunch 3 sets - 12 reps


    Lie flat on the floor with your lower back pressed to the ground, Straighten your right leg out while turning your upper body to the left, bringing your
    right elbow towards the left knee. Now switch sides and do the same motion on the other side to complete one rep.

    3-Vertical Leg Crunch 3 sets - 25 reps


    Lie flat on the floor. Extend legs straight up, crunch and reach for your toes.

    4- Sit up, stand up, jump 3 sets - 15 reps


    Start by laying on the ground, complete your sit up. Once you are siting up right, without using any help from your upper body and hands, try to
    stand up straight and jump. Lie back down and repeat. You can use a light weight while doing this exercise to make it more challenging.

    5-Abdominal Flutter Kicks 3 sets - 25 reps


    Start by lying flat on your back, arms by your sides and your palms down. Extend your legs fully out lift your legs off the ground. Make small up and
    down scissor-like motions with your legs.

    Day 2 If you are a beginner start with 3 sets. As the weeks go on increase your sets to 4 and 5.
    You should be increasing your sets by the end of week 2.

    1-Abdominal Flutter Kicks 3 sets - 25 reps


    Start by lying flat on your back, arms by your sides and your palms down. Extend your legs fully out lift your legs off the ground. Make small up and
    down scissor-like motions with your legs.

    2-Push up plank weight slide 3 sets 25 reps


    -remain in your push up position, place the weight on the outside of your hand. Reach over with your opposite hand and bring the weight over to the
    other side. If you are completing this workout at home you can use any heavy object, a heavy book would work.

    3-Russian twist 3 sets - 25 reps


    Sit on your bum, elevate your legs, grab your deisred weight (or even a heavy book) and move the weight from one side of your body to the other.

    4-Vertical Leg Crunch 3 sets - 25 reps


    Lie flat on the floor. Extend legs straight up, crunch and reach for your toes.

    1-Elbow Plank 1 min each x 3 sets


    Bewteen each workout take a 10-15 second
    break before moving onto the next.

    Day 3 If you are a beginner start with 3 sets. As the weeks go on increase your sets to 4 and 5. You
    should be increasing your sets by the end of week 2.

    1- Sit up, stand up, jump 3 sets - 15 reps


    Start by laying on the ground, complete your sit up. Once you are siting up right, without using any help from your upper body and hands, try to stand
    up straight and jump. Lie back down and repeat. You can use a light weight while doing this exercise to make it more challenging.

    2- Vertical Leg Crunch 3 sets - 25 reps


    Lie flat on the floor. Extend legs straight up, crunch and reach for your toes.

    3- Elbow to push up plank 3 sets - 25 reps


    start in a classic push up position, bend one arm at a time time and bring yourself down to an elbow plank position. Bring yourself bank up to complete
    one rep.

    4- Plank leg raises 3 sets - 30 reps


    Start in a classic plank position lift one leg up and hold for 5 seconds and switch.

    5- Jackknife Sit-Up 3 sets - 20 reps


    Lie flat on the floor, extended your arms above your head. Raise your legs and arms to meet in a jackknife position, and lower back down to your starting
    position.

    Day 4 If you are a beginner start with 3 sets. As the weeks go on increase your sets to 4 and 5. You
    should be increasing your sets by the end of week 2.

    1-Elbow Plank 30 seconds each x 3 sets

    2- Vertical Leg Crunch 3 sets - 25 reps


    Lie flat on the floor. Extend legs straight up, crunch and reach for your toes.

    3-Russian twist 3 sets - 25 reps


    Sit on your bum, elevate your legs, grab your deisred weight (or even a heavy book) and move the weight from one side of your body to the other.

    4- Jackknife Sit-Up 3 sets - 20 reps


    Lie flat on the floor, extended your arms above your head. Raise your legs and arms to meet in a jackknife position, and lower back down to your starting
    position.

    5- Elbow to push up plank 3 sets - 25 reps


    start in a classic push up position, bend one arm at a time time and bring yourself down to an elbow plank position. Bring yourself bank up to complete
    one rep.
    Bewteen each workout take a 10-15 second
    break before moving onto the next.

    Day 5 If you are a beginner start with 3 sets. As the weeks go on increase your sets to 4 and 5. You
    should be increasing your sets by the end of week 2.

    1-Elbow Plank 1 min each x 3 sets

    2-Vertical Leg Crunch 3 sets - 25 reps


    Lie flat on the floor. Extend legs straight up, crunch and reach for your toes.

    3-Abdominal Flutter Kicks 3 sets 30 reps


    Start by lying flat on your back, arms by your sides and your palms down. Extend your legs fully out lift your legs off the ground. Make small up and down
    scissor-like motions with your legs.

    4- Sit up, stand up, jump 3 sets - 12 reps


    Start by laying on the ground, complete your sit up. Once you are siting up right, without using any help from your upper body and hands, try to stand up
    straight and jump. Lie back down and repeat. You can use a light weight while doing this exercise to make it more challenging.

    5- Elbow to push up plank 3 sets - 25 reps


    start in a classic push up position, bend one arm at a time time and bring yourself down to an elbow plank position. Bring yourself bank up to complete
    one rep.

    Day 6 If you are a beginner start with 3 sets. As the weeks go on increase your sets to 4 and 5. You
    should be increasing your sets by the end of week 2.

    1-Crunches 3 sets - 20 reps

    2- opposite arm opposite leg crunch 3 sets 15 reps per leg


    -as you crunch lift your leg, reach your opposite arm to your opposite leg and try to touch your toe.

    3-Push up plank weight slide 3 sets 25 reps


    -remain in your push up position, place the weight on the outside of your hand. Reach over with your opposite hand and bring the weight over to the other
    side. If you are completing this workout at home you can use any heavy object, a heavy book would work.

    4- Elbow to push up plank 3 sets - 25 reps


    start in a classic push up position, bend one arm at a time time and bring yourself down to an elbow plank position. Bring yourself bank up to complete
    one rep.

    5- Bicycle crunch 3 sets - 12 reps


    Lie flat on the floor with your lower back pressed to the ground, Straighten your right leg out while turning your upper body to the left, bringing your right
    elbow towards the left knee. Now switch sides and do the same motion on the other side to complete one rep.

    6- Sit up, stand up, jump 3 sets - 15 reps


    Start by laying on the ground, complete your sit up. Once you are siting up right, without using any help from your upper body and hands, try to stand up
    straight and jump. Lie back down and repeat. You can use a light weight while doing this exercise to make it more challenging.
    Bewteen each workout take a 10-15 second
    break before moving onto the next.

    Day 7 If you are a beginner start with 3 sets. As the weeks go on increase your sets to 4 and 5. You
    should be increasing your sets by the end of week 2.

    1-Elbow Plank 30 seconds each x 3 sets

    2- opposite arm opposite leg crunch 3 sets- 15 reps per leg


    -as you crunch lift your leg, reach your opposite arm to your opposite leg and try to touch your toe.

    3-Abdominal Flutter Kicks 3 sets- 30 reps


    Start by lying flat on your back, arms by your sides and your palms down. Extend your legs fully out lift your legs off the ground. Make small up and down
    scissor-like motions with your legs.

    4- Sit up, stand up, jump 3 sets - 15 reps


    Start by laying on the ground, complete your sit up. Once you are siting up right, without using any help from your upper body and hands, try to stand up
    straight and jump. Lie back down and repeat. You can use a light weight while doing this exercise to make it more challenging.

    5- Elbow to push up plank 3 sets - 25 reps


    start in a classic push up position, bend one arm at a time time and bring yourself down to an elbow plank position. Bring yourself bank up to complete
    one rep.

    And finally, end each days ab workout with a quick hit set.
    bewteen each workout take a 10-15 second break before moving onto the next.

    1. body weight squat jump 2-3 sets 15 reps

    2. mouintain climbers 2-3 sets 20 reps

    3. Burpees 2-3 sets 8 reps

    4. Tuck Jump 2-3 sets 12 reps

    5. High knees 30 seconds - 2-3 sets

    6. Lunges 2-3 sets - 15 per leg

    7. Wall sit 30 seconds 2-3 sets

    ©Copyright 2018. 

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