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This 6-week ab workout plan consists of 3 exercises per workout, with workouts focused on different areas of the core like rectus abdominus, obliques, and transverse abdominus. The workouts progress from bodyweight exercises in week 1 to added weight and variations in week 2. Proper form is emphasized to avoid injury and ensure progress. Stretching after each workout is also recommended. Any questions can be directed to the email or Instagram provided.

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Manuel Ramos
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330 views

T

This 6-week ab workout plan consists of 3 exercises per workout, with workouts focused on different areas of the core like rectus abdominus, obliques, and transverse abdominus. The workouts progress from bodyweight exercises in week 1 to added weight and variations in week 2. Proper form is emphasized to avoid injury and ensure progress. Stretching after each workout is also recommended. Any questions can be directed to the email or Instagram provided.

Uploaded by

Manuel Ramos
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
You are on page 1/ 12

1

APPLY NOW

TRANSFORMATIONS

2
CONTENTS
3
Introduction

4
Week 1 - Workout 1

5
Week 1 - Workout 2

6
Week 1 - Workout 3

7
Week 2 - Workout 1

8
Week 2 - Workout 2

7
Week 2 - Workout 3
INTRODUCTION
THE ABSOLUTE ABS PLAN
Anyone can get lean, but to have top quality abs you need to develop this muscle group as you
would any other muscle.

This means you need to use a variety of resistance work, bodyweight movements and different
rep ranges to build the density to the muscle so they really show!

Another substantial benefit of developing your abs and building a stronger core is that it will also
help you develop the rest of your physique. A strong mid section is fundamental to getting very
strong at squatting, deadlifting and all other large compound exercises.

This plan is a series of 6 different abs routines to be cycled over a 2 week period, then repeated.
I would suggest you add in the abs workouts at the end of your sessions throughout the week or
on rest days.

This program will work all of your core muscles listed below:

• Rectus Abdominus
• Internal Obliques
• External Obliques
• Transverse Abdominus

This plan is designed to specifically develop the muscles in your abdominals, whilst building your abs
you need to also work on getting your body fat down to a level where yours abs will become visible.

If your not in this position yet then this plan works in conjunction with my Simply Shredded Program
that will get your dream physique!

4
WEEK 1
WORKOUT 1

Exercise Sets Reps Rest Video

Hanging Leg Raise 4 15 90 seconds

Hanging Alternating Side 1 4


0 seconds
Knee Raise muscle round reps

Weighted Swiss Ball Crunch 4 15 60 seconds

5
WEEK 1
WORKOUT 2

Exercise Sets Reps Rest Video

Incline Bench Knee Roll Ups 4 15 90 seconds

45 seconds
Side Plank 3 0 seconds
each side

Kneeling Cable Crunches 3 25 60 seconds

6
WEEK 1
WORKOUT 3

Exercise Sets Reps Rest Video

Straight Plank 3 45 seconds 90 seconds

10 seconds
Hanging Window Wipers 3 0 seconds
each side

Normal Crunch 4 25 60 seconds

7
WEEK 2
WORKOUT 1

Exercise Sets Reps Rest Video

Knee Raises 4 15 90 seconds

1
Side Crunches 4 reps 0 seconds
muscle round

Swiss Ball Plank 3 30 seconds 60 seconds

8
WEEK 2
WORKOUT 2

Exercise Sets Reps Rest Video

Ab Roll Outs 4 20 60 seconds

Hanging Alternating 15 seconds


3 60 seconds
Side Knee Raise each side

Kneeling Cable
3 25 60 seconds
Crunch

9
WEEK 2
WORKOUT 3

Exercise Sets Reps Rest Video

SUPERSET

Straight Plank 3 45 seconds 60 seconds

Hanging Straight
3 45 seconds 60 seconds
Leg Raise

Weighted Swiss
3 12 60 seconds
Ball Crunch

10
SUMMARY
All exercises should be performed in perfect form because bad form or habits
that you start now will follow you and will lead to lack of progress or worse,
injury in the future.

Also please ensure you stretch after training!

If you have any questions please feel free to contact me on:


cjcoaching@icloud.com or my Instagram which is @charliejohnsonfitness

TRANSFORMATIONS

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