Abs Anywhere V3

DNF SQUAD
@DARIHANANOVAFITNESS
For this program you will need gym access as it is a gym based program. You will also need glute
bands! You can get some our amazing bands by clicking here darihananova.com
Please join our private facebook group by clicking here: DNF SQUAD ! You’ll be joining a group of over
18k women all on a similar journey. If you need inspo, here you will find it!
Videos on this pdf are found on our Vimeo account. This account has everything you may need to
successfully complete this program. To follow it / view it click here: https://vimeo.com/
darihananovafitness or you can click the added links to view all demos per each day.
I know the scale can be VERY deceiving, for that reason I would recommend to always track
progress taking photos! Once a week take photos and use a layout app to compare them! Try to
use similar lighting and same posing and you’ll be shocked at the changes you’ll make!
Although you may think I inspire you, YOU inspire me even more! For this reason I ask that you
share your journey with me. You can tag me on instagram, send me an email at
info@darihananova.com and share your results with me!

Carbohydrates are comprised of small chains of sugar which the digestive body breaks down into
glucose. Glucose is then used by the body as a primary source of energy.
So what do they do? Carbs are essential to give you energy. Once you digest carbohydrates your body
will convert them into glycogen. Glycogen is what your muscles use as a form of energy to perform.
Protein is essential for repairing and regenerating body tissues and cells, a healthy functioning
immune system and manufacturing hormones. Protein is essential for muscle tissue growth and
repair. Under “stress” (exercise) your muscles tear and thus you need to intake high protein meals
after your workouts to help with new tissue growth and to repair the “damaged” muscles.
Fats are an essential part of a healthy diet. They improve brain development, overall cell functioning,
protect the body’s organs and help you absorb vitamins. Fats help with brain development and
normal hormone function. For women, we need to keep a stable fat intake because our body fat
composition determines our monthly cycle, fertility, skin issues and overall hormones.
Alcohol is considered a “non”essential macro. However, it still contains calories thus it should be
tracked into your calorie intake even if it is an occasional drink or two.
The first step towards calculating your macros would be figuring out your goals.
Finding out your body mass index or BMI would be a good way to guide your calorie
or macro goals.
A BMI of 25-29.99% is considered to be overweight, or 25-30 pounds above the
recommended weight for ones height. A BMI higher than 30 % would classify a
person as obese, or more than 30 pounds above the recommended weight
for their height. The the healthy BMI range is 18.5 to 24.9%.
Health is MORE than looks, and having a high body mass index can put you
at many risks for diseases. Knowing your BMI can better help guide your
macro calculation. So let’s figure it out! Based on your answer here are your
appropriate approaches:
BMI LOWER THAN 25 = SURPLUS
BMI BETWEEN 25-30 = MAINTENANCE
BMI HIGHER THAN 30 = DEFICIT
To determine your current “maintenance” intake you should take your
current weight in pounds and multiply it by your current activity level.
Example: 167 lbs x 13 = 2119 CALS

This is my personal “maintenance” intake.
During a maintenance phase, you won’t gain or lose weight, but you can
gain strength and lose fat with using progressive overload (the gradual
increase of weights used for your workouts over time).
If your goal is to gain strength, muscle mass and fat you will opt for calculating your
macros for weight gain (SURPLUS CALORIE INTAKE). This would be recommended for
someone who is thin and wants to gain weight overall.
If you want to lose fat while gaining muscle definition (not muscle size) and lift/make
your booty rounder not necessarily bigger and tone your legs/overall body, you will
calculate your macros for maintenance.
If you want to weight (mostly fat and some muscle) and tone your legs/overall body, you
will calculate your macros for maintenance.
If you want to gain weight add 300 calories to your “maintenance” calorie amount. Eventually as weeks
pass by (2 weeks) you can add 100 extra calories every 2 weeks. I recommend this so that you don’t
overwhelm yourself with food and so that you don’t gain a lot of fat while trying to gain muscle.
EXAMPLE: If I wanted to gain…
2,100 + 300 = 2,400 would be my calorie intake daily.
To determine your current “maintenance” intake you should take your current weight in pounds and
multiply it by your current activity level.
Example: 167 lbs x 13 = 2119 CALS

This is my personal “maintenance” intake.
Curing a maintenance phase, you won’t gain or lose weight, but you can gain strength and lose fat with
If you want to lose weight drop your calorie intake by 300 calories for steady weight loss. For a more
aggressive approach you’d drop it by 500 calories.
You can also pick a number in between and decrease it by that amount.
(I don’t recommend less than 1,600 calories per day!)
EXAMPLE: If I wanted to lose…

2,100 - 300 = 1,800 would be my calorie intake daily.
Studies show that women who are lifting weights should take on “average” 1 gram
of protein per pound of body weight. If you are a person who weighs over 180
pounds doing this may not work since consuming a lot of protein can lead to fat
gain and it may be too much for your body to breakdown. So if this is your case you
can opt for 0.75 to 0.85 grams of protein per pound of body weight. In my case I
would consume 150 grams of protein since I weigh 150 pounds. So how many
calories of protein would I consume?
Remember 1 gram of protein equals 4 calories. So 150 grams x 4 calories is 600

calories.
EXAMPLE FORMULA:
Your body weight in lbs x 1 gram (if you’re under 180 lbs) = protein intake
The recommended fat intake for women ranges between 25-35 % of their daily
calorie intake. I recommend opting for 25% of your calorie intake to come from fats.
Fats help regulate hormones and brain function so it is essential in your diet, and no
consuming fat wont make you “fat” when consumed moderately. In my case I am
supposed to consume 2,100 calories daily, so to figure out how many grams/
calories of fats to eat I would multiply 2,100 by .25 (represents %.) and the amount
this equals to is the amount of calories I should intake from fats. 2,100 calories x .25
= 525 calories
EXAMPLE FORMULA:
Your daily calorie intake x .25 = Fat calorie intake
Then you would move onto determine how many grams of fat to consume by
dividing the calorie amount (525 for me) by 9, since 1 gram of fat = 9 calories.
Example: 525 calories / 9 calories = 58.33 grams (round to nearest whole number)
so 58 g of fat is what I would consume daily.
FINAL FORMULA:
Your cal intake x .25 = Fat calorie intake / 9 cals = Fat intake in grams
Carbs are essential in your diet. Low carb diets will slow down your
progress when gaining muscle is a priority, so consuming carbs
moderately is the best option in my opinion.
To determine your carb intake you will subtract from your original calorie
intake goal the calories consumed from fats and protein, the amount of
calories remaining is the amount of carbs you should intake.
In my case that would be 2,100 goal cals - 600 cals (protein ) - 525 cals
(fat) = 975 calories worth of carbs would be my carb intake and to
determine the amount in grams I would divide 975 calories / 4 calories
(since 1 gram of carbs = 4 cals). Leaving me with 975 / 4 = 244 grams of
carbs when rounded.
So remember: To calculate your carb intake you need to figure out the amount of fats
and protein you are consuming first, the remainder is carbs.
Final Formula:
Entire cal intake - (FAT CALS) - (PROTEIN CALS) = CARB cals / 4 cals =
CARBS in grams
WEEK MONDAY Tuesday Wednesday Thursday Friday Saturday SUNDAY
1 ABS ABS ABS HITT
2 ABS ABS ABS HITT
3 ABS ABS ABS HITT
4 ABS ABS ABS HITT
WEEK MONDAY Tuesday Wednesday Thursday Friday Saturday SUNDAY

5 ABS ABS ABS HITT
6 ABS ABS ABS HITT
7 ABS ABS ABS HITT
8 ABS ABS ABS HITT
THIS GUIDE IS MEANT TO BE FOLLOWED FOR A TOTAL OF EIGHT WEEKS.

YOU WILL COMPLETE WORKOUTS 1-4 FOR WEEKS 1-4.
YOU SHOULD ADD MORE WEIGHT AND USE HEAVIER RESISTANCE BANDS AS THE
WEEKS PASS BY.
THIS GUIDE IS MEANT TO BE FOLLOWED FOR A TOTAL OF EIGHT WEEKS.
YOU WILL COMPLETE WORKOUTS 1-5 FOR WEEKS 5-8.
YOU SHOULD ADD MORE WEIGHT AND USE HEAVIER RESISTANCE BANDS AS THE
WEEKS PASS BY.
YOU WILL COMPLETE THESE AS A CIRCUIT, MEANING NO BREAKS IN BETWEEN
SWITCHING MOVEMENTS. AFTER COMPLETING ALL, REST 90 SECONDS THEN START
OVER. A TOTAL OF 5 SETS IN EACH EXERCISE SHOULD BE PERFORMED.
CLICK VIDEO ON THE RIGHT OR LINK HERE: https://vimeo.com/showcase/7573430
PASSWORD: ABS
RUSSIAN TWISTS
WEIGHT SETS REPS REST COMMENTS / INSTRUCTIONS
LIGHT 5 25 NONE SIT ON TAILBONE, FOCUS ON KEEPING ABS ENGAGED. NO

REST MOVE DOWN TO NEXT EXERCISE.
BALL PASSES
BODY WEIGHT 5 25 NONE KEEP PELVIS NEUTRAL, DECEND SLOWLY, FOCUS ON KEEPING
CORE ENGAGED. NO REST MOVE DOWN TO NEXT EXERCISE.
V-UPS
AB CROSS OVERS
BODY WEIGHT 5 25 NONE SIT ON TAILBONE, FOCUS ON KEEPING ABS ENGAGED. NO

PLANKS
BODY WEIGHT 5 90 SECOND REST 90 KEEP CORE ENGAGED AND BACK STRAIGHT. REST 90
HOLDS SECONDS THEN BEGIN AGAIN.
PASSWORD: ABS
REVERSE PLANKS
BODY WEIGHT 5 60 SECOND NONE KEEP CORE ENGAGED AND BACK STRAIGHT. NO REST MOVE
HOLD DOWN TO NEXT EXERCISE.
BENCH JUMP OVERS
SIDE PLANKS
BODY WEIGHT 5 60 SEC PER NONE KEEP CORE ENGAGED AND BACK STRAIGHT. NO REST MOVE
SIDE DOWN TO NEXT EXERCISE.
AB IN & OUTS

SHOULDER TAPS
BODY WEIGHT 5 25 NONE KEEP CORE ENGAGED AND BACK STRAIGHT. REST 90
SECONDS THEN BEGIN AGAIN.
PASSWORD: ABS
LEG RAISES
BODY WEIGHT 5 30 NONE KEEP CORE ENGAGED AND BACK STRAIGHT. NO REST MOVE
DOWN TO NEXT EXERCISE.
AB CROSSOVERS

AB IN & OUTS
BICYCLES
BODY WEIGHT 5 30 REPS NONE KEEP CORE ENGAGED AND BACK STRAIGHT. NO REST MOVE
V-UPS
BODY WEIGHT 5 30 REPS NONE KEEP PELVIS NEUTRAL, DECEND SLOWLY, FOCUS ON KEEPING
CORE ENGAGED. REST 90 SECONDS.
PASSWORD: ABS
JUMP SPLIT SQUATS
PER LEG DOWN TO NEXT EXERCISE.
STAR JUMPS
LUNGE JUMPS
LATERAL JUMPS
LATERAL JUMPS
PASSWORD: ABS
REVERSE PLANKS
LIGHT 5 60 NONE FOCUS ON KEEPING ABS ENGAGED. NO REST MOVE DOWN

SECONDS TO NEXT EXERCISE.
CROSS OVERS
V UPS
RUSSIAN TWISTS

PLANKS
PASSWORD: ABS
IN & OUTS

TO NEXT EXERCISE.
SIDE PLANKS
BODY WEIGHT 5 90 SECOND NONE KEEP PELVIS NEUTRAL, DECEND SLOWLY, FOCUS ON KEEPING
HOLDS E/S CORE ENGAGED. NO REST MOVE DOWN TO NEXT EXERCISE.
SHOULDER TAPS
REVERSE PLANK
BODY WEIGHT 5 90 SECOND NONE SIT ON TAILBONE, FOCUS ON KEEPING ABS ENGAGED. NO
HOLDS REST MOVE DOWN TO NEXT EXERCISE.
PLANKS
CLICK VIDEO ON THE RIGHT OR LINK HERE: https://vimeo.com/showcase/
7643280PASSWORD: ABS
BALL PASSES

TO NEXT EXERCISE.
RUSSIAN TWISTS
BODY WEIGHT 5 90 SECOND NONE KEEP PELVIS NEUTRAL, DECEND SLOWLY, FOCUS ON KEEPING
HOLDS E/S CORE ENGAGED. NO REST MOVE DOWN TO NEXT EXERCISE.
CROSS OVERS
V UPS
BODY WEIGHT 5 90 SECOND NONE SIT ON TAILBONE, FOCUS ON KEEPING ABS ENGAGED. NO
HOLDS REST MOVE DOWN TO NEXT EXERCISE.
BICYCLES
PASSWORD: ABS
HIGH KICKS
STAR JUMPS
LUNGE JUMPS
SQUAT JUMPS
LATERAL JUMPS

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DNF SQUAD

successfully complete this program. To follow it / view it click here: https://vimeo.com/

info@darihananova.com and share your results with me!

Example: 167 lbs x 13 = 2119 CALS

EXAMPLE: If I wanted to gain…

2,100 + 300 = 2,400 would be my calorie intake daily.

Example: 167 lbs x 13 = 2119 CALS

EXAMPLE: If I wanted to lose…

Remember 1 gram of protein equals 4 calories. So 150 grams x 4 calories is 600

Your daily calorie intake x .25 = Fat calorie intake

2 ABS ABS ABS HITT

3 ABS ABS ABS HITT

4 ABS ABS ABS HITT

WEEK MONDAY Tuesday Wednesday Thursday Friday Saturday SUNDAY

6 ABS ABS ABS HITT

7 ABS ABS ABS HITT

8 ABS ABS ABS HITT

THIS GUIDE IS MEANT TO BE FOLLOWED FOR A TOTAL OF EIGHT WEEKS.

WEIGHT SETS REPS REST COMMENTS / INSTRUCTIONS

LIGHT 5 25 NONE SIT ON TAILBONE, FOCUS ON KEEPING ABS ENGAGED. NO

WEIGHT SETS REPS REST COMMENTS / INSTRUCTIONS

WEIGHT SETS REPS REST COMMENTS / INSTRUCTIONS

WEIGHT SETS REPS REST COMMENTS / INSTRUCTIONS

BODY WEIGHT 5 25 NONE SIT ON TAILBONE, FOCUS ON KEEPING ABS ENGAGED. NO

WEIGHT SETS REPS REST COMMENTS / INSTRUCTIONS

WEIGHT SETS REPS REST COMMENTS / INSTRUCTIONS

BENCH JUMP OVERS

WEIGHT SETS REPS REST COMMENTS / INSTRUCTIONS

BODY WEIGHT 5 25 NONE SIT ON TAILBONE, FOCUS ON KEEPING ABS ENGAGED. NO

WEIGHT SETS REPS REST COMMENTS / INSTRUCTIONS

WEIGHT SETS REPS REST COMMENTS / INSTRUCTIONS

BODY WEIGHT 5 30 NONE SIT ON TAILBONE, FOCUS ON KEEPING ABS ENGAGED. NO

WEIGHT SETS REPS REST COMMENTS / INSTRUCTIONS

WEIGHT SETS REPS REST COMMENTS / INSTRUCTIONS

WEIGHT SETS REPS REST COMMENTS / INSTRUCTIONS

JUMP SPLIT SQUATS

WEIGHT SETS REPS REST COMMENTS / INSTRUCTIONS

WEIGHT SETS REPS REST COMMENTS / INSTRUCTIONS

WEIGHT SETS REPS REST COMMENTS / INSTRUCTIONS

WEIGHT SETS REPS REST COMMENTS / INSTRUCTIONS

WEIGHT SETS REPS REST COMMENTS / INSTRUCTIONS

WEIGHT SETS REPS REST COMMENTS / INSTRUCTIONS

LIGHT 5 60 NONE FOCUS ON KEEPING ABS ENGAGED. NO REST MOVE DOWN

WEIGHT SETS REPS REST COMMENTS / INSTRUCTIONS

WEIGHT SETS REPS REST COMMENTS / INSTRUCTIONS

WEIGHT SETS REPS REST COMMENTS / INSTRUCTIONS

BODY WEIGHT 5 25 NONE SIT ON TAILBONE, FOCUS ON KEEPING ABS ENGAGED. NO

WEIGHT SETS REPS REST COMMENTS / INSTRUCTIONS

WEIGHT SETS REPS REST COMMENTS / INSTRUCTIONS

LIGHT 5 25 NONE FOCUS ON KEEPING ABS ENGAGED. NO REST MOVE DOWN

WEIGHT SETS REPS REST COMMENTS / INSTRUCTIONS

WEIGHT SETS REPS REST COMMENTS / INSTRUCTIONS

WEIGHT SETS REPS REST COMMENTS / INSTRUCTIONS

WEIGHT SETS REPS REST COMMENTS / INSTRUCTIONS

LIGHT 5 25 NONE FOCUS ON KEEPING ABS ENGAGED. NO REST MOVE DOWN

WEIGHT SETS REPS REST COMMENTS / INSTRUCTIONS

WEIGHT SETS REPS REST COMMENTS / INSTRUCTIONS