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4-Week Abs Program: Week 2 Workout

The document outlines a 4 week ABS program with exercises split into days. Each day includes 3 rounds of core focused exercises like flutter kicks, sit ups, planks and holds as well as additional exercises like back extensions to be completed.

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gaby164r
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4 views3 pages

4-Week Abs Program: Week 2 Workout

The document outlines a 4 week ABS program with exercises split into days. Each day includes 3 rounds of core focused exercises like flutter kicks, sit ups, planks and holds as well as additional exercises like back extensions to be completed.

Uploaded by

gaby164r
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

4 WEEKS

ABS
PROGRAM
WEEK 2
DAY 1 DAY 2

3 ROUNDS 5 ROUNDS
30” FLUTTER KICKS 15 GHD SIT UPS WITHOUT ARMS OR EXTENDED SIT
30” SICCORS UPS WITHOUT ARMS
REST 30" 30” HOLD IN THE MIDDLE
15 GHD SIT UPS OR EXTENDED SIT UPS
OTMX 10'
ODD: 12 WEIGHTED GHD SIT UPS OR SET YOUR STOPWATCH TO 6’ AND COMPLETE:
15-18 WEIGHTED SIT UPS AMRAP 3'
EVEN: 12-15 KNEE TO ELBOW OR 20 BYCICLE 30" HOLLOW ROCK
CRUNCHES 30" PARALETTES/CHAIR HOLD L SIT OR TUCK UP
AMRAP 3'
PLUS: 30" FLUTTER KICKS
COMPLETE 50 GHD BACK EXTENSION OR BACK 30" PARALETTES/CHAIR ALTERNASTE LEG LIFTS
EXTENSIONS.
EVERY BREAK COMPLETE 30” PARALETTES OR CHAIR PLUS:
SHOOT THROUGH AND BACK 60 DB OR KB SIDE BENDS
(BREAK AT LEAST 3 TIMES)
DAY 3 DAY 4

OTM X 6
ODD: 16 HANG FLUTTER KICKS OR SUPERSERIE
20 FLUTTER KICKS 5X 1' FRONT RACK HOLD OR WEIGHTED PLANK
EVEN: 20-25 L LEG LIFTS 5X 30”/30” PARALETTES/ CHAIR ALT LEG LIFTS
REST 90”
SUPERSERIE
3X 20 HANG LATERAL KNEE RAISES OR COMPLETE 80 GHD SIT UPS OR
10/10 LATERAL TUCK UPS+V-UPS 100 WEIGHTED SIT UPS
3X 10 TEMPO STRICT T2B OR BAND LEG RAISES EVERY BREAK PERFOM 15 TOE TAPS
OR TEMPO LEG RAISES (BREAK AT LEAST 3 TIMES)
(4-0-2)
PLUS: COMPLETE 5’ OF PLANK
PLUS: 3 ROUNDS EVERY BREAK PERFORM 6 BURPEES OVER
45 SEG GHD BACK EXTENSION OR BACK EXTENSION SOMETHING
45 SEG GHD BACK EXTENSION HOLD OR
SUPERMAN HOLD

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