Armored Abs Bonus
Armored Abs Bonus
Armored Abs Bonus
DAY 2 OFF
1 UPPER: Max Full Sit-Ups in 5 Minutes Rest 2 minutes after Max Set.
2 LOWER: Drunken Mountain Climbers equal to number of Sit-Ups (R/L = 1 rep) Complete in 400 rep style with no
3 MIDRANGE: Pendulum Planks equal to number of Sit-Ups (R/L = 1 rep) time limit.
DAY 4 OFF
DAY 6 OFF
DAY 7 OFF
., .
noflycrew @ gmail.com
NoFlyCrew
1
WEEK 2 WORKOUT
DAY 9 OFF
1 LOWER: Drunken Mountain Climbers equal to last week's number (R/L = 1 rep) Complete in 400 rep style within 5
2 MIDRANGE: Pendulum Planks equal to last week's number (R/L = 1 rep) minutes.
3 UPPER: Max Full Sit-Ups + 10% NO TIME LIMIT
DAY 11 OFF
., .
noflycrew @ gmail.com
NoFlyCrew
2
WEEK 3 WORKOUT
DAY 15 DECAY A
EXERCISE SETS COMMENTS
Rest 30 sec. in your first Decay and 15 sec. in your
1 LOWER: Dueling Clocks x F ==> x 1/2F ==> x 1/4F 2-3
second Decay. Rest 60 sec. between completed sets.
Rest 30 sec. in your first Decay and 15 sec. in your
2 MIDRANGE: Scissor "V" Ups x F ==> x 1/2F ==> x 1/4F 2-3
second Decay. Rest 60 sec. between completed sets.
Rest 30 sec. in your first Decay and 15 sec. in your
3 UPPER: Triple Bicycle Crunch x F ==> x 1/2F ==> x 1/4F 2-3
second Decay. Rest 60 sec. between completed sets.
1 LOWER: Max Dragon Thrusts in 5 Minutes Rest 2 minutes after Max Set.
2 MIDRANGE: Recliner Elbow to Knee Tucks equal to number of Dragon Thrusts (R/L = 1 rep) Complete in 400 rep style with no
3 UPPER: Frog Crunches equal to number of Dragon Thrusts time limit.
DAY 19 DECAY B
EXERCISE SETS COMMENTS
Rest 30 sec. in your first Decay and 15 sec. in your
1 LOWER: Figure 8's x F ==> x 1/2F ==> x 1/4F 2-3
second Decay. Rest 60 sec. between completed sets.
MIDRANGE: Reach Out Planks (R/L = 1 rep) x F ==> x 1/2F ==> Rest 30 sec. in your first Decay and 15 sec. in your
2 2-3
x 1/4F second Decay. Rest 60 sec. between completed sets.
Rest 30 sec. in your first Decay and 15 sec. in your
3 UPPER: Butterfly Sit-Ups x F ==> x 1/2F ==> x 1/4F 2-3
second Decay. Rest 60 sec. between completed sets.
., .
noflycrew @ gmail.com
NoFlyCrew
3
WEEK 4 WORKOUT
DAY 22 DECAY A
EXERCISE SETS COMMENTS
Rest 30 sec. in your first Decay and 15 sec. in your
1 LOWER: Dueling Clocks x F ==> x 1/2F ==> x 1/4F 2-3
second Decay. Rest 60 sec. between completed sets.
Rest 30 sec. in your first Decay and 15 sec. in your
2 MIDRANGE: Scissor "V" Ups x F ==> x 1/2F ==> x 1/4F 2-3
second Decay. Rest 60 sec. between completed sets.
Rest 30 sec. in your first Decay and 15 sec. in your
3 UPPER: Triple Bicycle Crunch x F ==> x 1/2F ==> x 1/4F 2-3
second Decay. Rest 60 sec. between completed sets.
1 MIDRANGE: Recliner Elbow to Knee Tucks equal to last week's number (R/L = 1 rep) Complete in 400 rep style within 5
2 UPPER: Frog Crunches equal to last week's number minutes.
3 LOWER: Max Dragon Thrusts + 10% NO TIME LIMIT
DAY 26 DECAY B
EXERCISE SETS COMMENTS
Rest 30 sec. in your first Decay and 15 sec. in your
1 LOWER: Figure 8's x F ==> x 1/2F ==> x 1/4F 2-3
second Decay. Rest 60 sec. between completed sets.
MIDRANGE: Reach Out Planks (R/L = 1 rep) x F ==> x 1/2F ==> Rest 30 sec. in your first Decay and 15 sec. in your
2 2-3
x 1/4F second Decay. Rest 60 sec. between completed sets.
Rest 30 sec. in your first Decay and 15 sec. in your
3 UPPER: Butterfly Sit-Ups x F ==> x 1/2F ==> x 1/4F 2-3
second Decay. Rest 60 sec. between completed sets.
., .
noflycrew @ gmail.com
NoFlyCrew
4
WEEK 5 WORKOUT
1. One Down Two Ups x F *Increase box lap count by one on each set.
**Match max levitation crunches from first set on
REST 30 SECONDS AND COMPLETE 2A/2B COMBO 4-6 every subsequent set (rest/pause if needed).
Rest 30 seconds after exercise 1, no rest between
*2A. Walk the Plank (Walk the Box) ==> **2B. Max Levitation Crunch
2A / B. Rest 90 seconds rest between sets.
at Finishing Point
1 MIDRANGE: Max “21” Crunches in 5 Minutes Rest 2 minutes after Max Set.
2 LOWER: Ab Halos equal to number of “21” Crunches (CW = 1 rep / CCW = 1 rep) Complete in 400 rep style with no
3 UPPER: Plank Toe Taps equal to number of “21” Crunches (R/L = 1 rep) time limit.
1. ISO Reverse Crunch x F *Increase box lap count by one on each set.
**Match max sit-up elbow thrusts from first set on
REST 30 SECONDS AND COMPLETE 2A/2B COMBO 4-6 every subsequent set (rest/pause if needed).
Rest 30 seconds after exercise 1, no rest between
*2A. Sidewalk Plank (Walk the Box) ==> **2B. Max Sit-Up Elbow
2A / B. Rest 90 seconds rest between sets.
Thrusts at Finishing Point
., .
noflycrew @ gmail.com
NoFlyCrew
5
WEEK 6 WORKOUT
1. One Down Two Ups x F *Increase box lap count by one on each set.
**Match max levitation crunches from first set on
REST 30 SECONDS AND COMPLETE 2A/2B COMBO 4-6 every subsequent set (rest/pause if needed).
Rest 30 seconds after exercise 1, no rest between
*2A. Walk the Plank (Walk the Box) ==> **2B. Max Levitation Crunch
2A / B. Rest 90 seconds rest between sets.
at Finishing Point
1 LOWER: Ab Halos equal to last week's number (CW = 1 rep / CCW = 1 rep) Complete in 400 rep style within 5
2 UPPER: Plank Toe Taps equal to last week's number (R/L = 1 rep) minutes.
3 MIDRANGE: Max "21" Crunch + 10% NO TIME LIMIT
1. ISO Reverse Crunch x F *Increase box lap count by one on each set.
**Match max sit-up elbow thrusts from first set on
REST 30 SECONDS AND COMPLETE 2A/2B COMBO 4-6 every subsequent set (rest/pause if needed).
Rest 30 seconds after exercise 1, no rest between
*2A. Sidewalk Plank (Walk the Box) ==> **2B. Max Sit-Up Elbow
2A / B. Rest 90 seconds rest between sets.
Thrusts at Finishing Point
., .
noflycrew @ gmail.com
NoFlyCrew
6
WEEK 7 WORKOUT
1 UPPER: Max Full Sit-Ups in 5 Minutes (Beat the 10% total from last Sit-Up attempt) Rest 2 minutes after Max Set.
2 LOWER: Drunken Mountain Climbers equal to number of Sit-Ups (R/L = 1 rep) Complete in 400 rep style with no
3 MIDRANGE: Pendulum Planks equal to number of Sit-Ups (R/L = 1 rep) time limit.
., .
noflycrew @ gmail.com
NoFlyCrew
7
WEEK 8 WORKOUT
1 LOWER: Drunken Mountain Climbers equal to last week's number (R/L = 1 rep) Complete in 400 rep style within 5
2 MIDRANGE: Pendulum Planks equal to last week's number (R/L = 1 rep) minutes.
3 UPPER: Max Full Sit-Ups + 20% NO TIME LIMIT
., .
noflycrew @ gmail.com
NoFlyCrew
8
WEEK 9 WORKOUT
1 LOWER: Dragon Thrusts in 5 Minutes (Beat the 10% total from last Dragon Thrust attempt) Rest 2 minutes after Max Set.
2 MIDRANGE: Recliner Elbow to Knee Tucks equal to number of Dragon Thrusts (R/L = 1 rep) Complete in 400 rep style with no
3 UPPER: Frog Crunches equal to number of Dragon Thrusts time limit.
MIDRANGE
2A. SLASH - Pendulum Planks x 60 reps (R/L = 1 rep) Perform as many sets as needed to reach 60 reps.
2B. BURNOUT - Hover Hops Mountain Climbers x F each time you fail in pursuit of No rest between A/B exercises. Rest 60-90 seconds
your "Slash 60" between sets.
UPPER
3A. SLASH - Butterfly Situps x 70 reps Perform as many sets as needed to reach 70 reps.
3B. BURNOUT - Hover Hops Mountain Climbers x F each time you fail in pursuit of No rest between A/B exercises. Rest 60-90 seconds
your "Slash 70" between sets.
., .
noflycrew @ gmail.com
NoFlyCrew
9
WEEK 10 WORKOUT
1 MIDRANGE: Recliner Elbow to Knee Tucks equal to last week's number (R/L = 1 rep) Complete in 400 rep style within 5
2 UPPER: Frog Crunches equal to last week's number minutes.
3 LOWER: Max Dragon Thrusts + 20% NO TIME LIMIT
MIDRANGE
2A. SLASH - Pendulum Planks x 60 reps (R/L = 1 rep) Perform as many sets as needed to reach 60 reps.
2B. BURNOUT - Hover Hops Mountain Climbers x F each time you fail in pursuit of No rest between A/B exercises. Rest 60-90 seconds
your "Slash 60" between sets.
UPPER
3A. SLASH - Butterfly Situps x 70 reps Perform as many sets as needed to reach 70 reps.
3B. BURNOUT - Hover Hops Mountain Climbers x F each time you fail in pursuit of No rest between A/B exercises. Rest 60-90 seconds
your "Slash 70" between sets.
., .
noflycrew @ gmail.com
NoFlyCrew
10
WEEK 11 WORKOUT
DAY 71 BULLSEYE A
EXERCISE SETS COMMENTS
1A. Side Crunch (Right) x 20 ==> No rest between A/B exercises. Rest 60-90 seconds
1
1B. Thread the Needle (Right) x F between sets. Rest 60 - 90 seconds between combos.
2. Starfish Crunch x 10-12 1 Rest 60-90 seconds between sets.
3. Lower 1 x F into 5 Minute Rest/Pause in10sity 1 Rest 60-90 seconds between sets.
4. Starfish Crunch x 10-12 1 Rest 60-90 seconds between sets.
5A. Side Crunch (Left) x 20 ==> No rest between A/B exercises. Rest 60-90 seconds
1
5B. Thread the Needle (Left) x F between sets. Rest 60 - 90 seconds between combos.
1 MIDRANGE: "21" Crunch in 5 Minutes (Beat the 10% total from last "21" Crunch attempt) Rest 2 minutes after Max Set.
2 LOWER: Ab Halos equal to number of Dragon Thrusts (CW = 1 rep / CCW = 1 rep) Complete in 400 rep style with no
3 UPPER: Plank Toe Taps equal to number of Dragon Thrusts (R/L = 1 rep) time limit.
., .
noflycrew @ gmail.com
NoFlyCrew
11
WEEK 12 WORKOUT
DAY 78 BULLSEYE A
EXERCISE SETS COMMENTS
1A. Side Crunch (Right) x 20 ==> No rest between A/B exercises. Rest 60-90 seconds
1
1B. Thread the Needle (Right) x F between sets. Rest 60 - 90 seconds between combos.
2. Starfish Crunch x 10-12 1 Rest 60-90 seconds between sets.
3. Lower 1 x F into 5 Minute Rest/Pause in10sity 1 Rest 60-90 seconds between sets.
4. Starfish Crunch x 10-12 1 Rest 60-90 seconds between sets.
5A. Side Crunch (Left) x 20 ==> No rest between A/B exercises. Rest 60-90 seconds
1
5B. Thread the Needle (Left) x F between sets. Rest 60 - 90 seconds between combos.
1 LOWER: Ab Halos equal to last week's number (CW = 1 rep / CCW = 1 rep) Complete in 400 rep style within 5
2 UPPER: Plank Toe Taps equal to last week's number (R/L = 1 rep) minutes.
3 MIDRANGE: Max "21" Crunch + 20% NO TIME LIMIT
DAY 82 BULLSEYE B
EXERCISE SETS COMMENTS
1A. 90/90 Crunch x 20 ==> No rest between A/B exercises. Rest 60-90 seconds
1
1B. Starfish Crunch x F between sets. Rest 60 - 90 seconds between combos.
2. Floor to Wall Plank Hops x 10-12 1 Rest 60-90 seconds between sets.
3. Lower 1 x 5 Minute Rest/Pause 1 Rest 60-90 seconds between sets.
4. Floor to Wall Plank Hops x 10-12 1 Rest 60-90 seconds between sets.
5A. 90/90 Crunch x 20 ==> No rest between A/B exercises. Rest 60-90 seconds
1
5B. Starfish Crunch x F between sets. Rest 60 - 90 seconds between combos.
., .
noflycrew @ gmail.com
NoFlyCrew
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