Abs/core program
COPYRIGHT NOTICE
[THE4ACADEMY – Abs/core] by THE4SHOP(I/N 406353761) Limited Copyright © 2022. THE4SHOP.
All rights reserved.
No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or
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DISCLAIMER
The information provided in this program is for educational purposes only. I am not a doctor and
this program is not meant to be taken as medical advice. The information provided in this program
is based on my experiences as well as my interpretations of the current research available. The
advice in this program is meant for healthy adults only. You should consult your physician to ensure
the tips given in this program are appropriate for your individual circumstances. If you have any
health issues or pre-existing conditions, please consult with your physician before implementing
any of the information provided below. This product is for informational purposes only and the
author does not accept any responsibility for any liabilities.
Abs and core program is created and designed to strengthen your abs/core in a
short time. During the process of creating the program our coaches made focus
on several things, to get a maximal result in a short time with almost no
equipment, but don't forget when it comes to abs, slow and steady wins the
race.
Lets start off with the basic mindset of this abs workout plan. Getting ripped is
about making sacrifices. Summer is approaching and the longer you wait, the
more you will have to sacrifice your way of life by showing up late for the party.
So no more waiting around for the perfect time. This is a perfect time.
First up is the diet. This will become your most important component because it
takes the most discipline, and if you’re not getting rid of the fat and water, then
your abs are going to seem more like a two-pack. With the diet, don’t drastically
cut carbs—instead burn them. Keep carbs constant until your abs are truly
ready to be seen, then a quick cut will rip out the final drops of water.
About the structure:
Timing of exercises:
30 seconds - Beginner
45 Seconds - Advanced
1 Minute – Legendary
Rest between exercises:
20 Seconds - Beginner
10 Secondes - Advanced
No rest – Legendary
Recommended: 2 sessions each week
Session A Workouts Reps Rest
V ins 30 Sec
Plank 30 Sec
Side plank (L) 30 Sec
Side plank (R) 30 Sec
Rolling plank 30 Sec
Shoulder taps 30 Sec
Rest – 2 minutes
Russian twist 30 Sec
Ab crunch 30 Sec
Lying leg raises 30 Sec
Heel touches 30 Sec
Monster static hold 30 Sec
Reverse crunch 30 Sec
Session B Workouts Reps Rest
Scissors leg raises 30 Sec
Plank knee to chest 30 Sec
Star crunch 30 Sec
Plank knee in 30 Sec
Flutter kicks 30 Sec
Wide push ups 30 Sec
Rest – 2 minutes
Close push ups 30 Sec
Extended plank 30 Sec
Forarm push ups 30 Sec
Alternative superman 30 Sec
Plank superman (L) 30 Sec
Plank superman (R) 30 Sec
Session C Workouts Reps Rest
Side plank with rotation (R) 30 Sec
Side plank with rotation (L) 30 Sec
Rotational hollow body (R) 30 Sec
Rotational hollow body (L) 30 Sec
Hollow body knee to elbow 30 Sec
Extended plank 30 Sec
Rest – 2 minutes
Reach thoughts 30 Sec
Explosive sit ups 30 Sec
Plank leg kicks 30 Sec
Plank knee to chest 30 Sec
Heel touches 30 Sec
Monster push ups 30 Sec
Session D Workouts Reps Rest
Plank extensions 30 Sec
Scissor leg raises 30 Sec
Side crucnhes 30 Sec
Heel touches 30 Sec
Ab crunches 30 Sec
L toe touches 30 Sec
Rest – 2 minutes
Monster static pose 30 Sec
Rolling plank 30 Sec
Oblique floor crunch (R) 30 Sec
Oblique floor crunch (L) 30 Sec
Side plank extensions #2 (R) 30 Sec
Side plank extensions #2 (L) 30 Sec
Session E Workouts Reps Rest
Side plank (R) 30 Sec
Side plank (L) 30 Sec
Explosive sit up 30 Sec
V ins 30 Sec
Ab crunches 30 Sec
Heel touches 30 Sec
Rest – 2 minutes
Side plank extension #3 (R) 30 Sec
Side plank extensions #3 (L) 30 Sec
Star crunch 30 Sec
Plank knee in 30 Sec
Flutter kicks 30 Sec
Russian twist 30 Sec
Session F Workouts Reps Rest
Side plank extension #2 (R) 30 Sec
Side plank extension #2 (L) 30 Sec
Alternative superman 30 Sec
Close push ups 30 Sec
Planks up 30 Sec
V ins 30 Sec
Rest – 2 minutes
Plank leg kicks 30 Sec
L toe touches 30 Sec
Scissor leg raises 30 Sec
Wide push ups 30 Sec
Lying leg raises 30 Sec
V ins 30 Sec
Session G Workouts Reps Rest
Wide push up 30 Sec
Scissor leg raises 30 Sec
Bodyweight crunches 30 Sec
Reverse crunches 30 Sec
V ins 30 Sec
Heel touches 30 Sec
Rest – 2 minutes
V ins 30 Sec
Star crunches 30 Sec
Explosive sit up 30 Sec
Plank knee in 30 Sec
Plank 30 Sec
Planks up 30 Sec
Session H Workouts Reps Rest
Side plank with rotation (R) 30 Sec
Side plank with rotation (L) 30 Sec
Rotational hollow body (R) 30 Sec
Rotational hollow body (L) 30 Sec
Hollow body knee to elbow 30 Sec
Extended plank 30 Sec
Rest – 2 minutes
Close push ups 30 Sec
Extended plank 30 Sec
Forarm push ups 30 Sec
Alternative superman 30 Sec
Plank superman (L) 30 Sec
Plank superman (R) 30 Sec