ABS

FOR
DAYS
4 WEEKS OF
CORE WORKOUTS-
NO EQUIPMENT NEEDED
 These workouts are not chronological;
there's no need to do them in order.
In fact, find out which ones are your
favorites and do those over and over again!
Once those become stale you can come back
and pick a few new workouts.

If you're really looking to strengthen your

core and show off those abs, sign up for my
killer training program
Six Pack by Heather Black.
You'll get to pick between 5 new core
workouts per week (three workouts that
take around 20 minutes,
two that are quick 5-minute workouts).
Visit sixpackbyhb.com to sign up!

For workout demos and descriptions, I've

compiled a YouTube playlist with videos
of each movement. Make sure you look
at the video description for points of
performance and modifications.
Click the link below to view the playlist:

http://bit.ly/2IXjd2a

HEATHER BLACK SIXPACKBYHB.COM

 100 flutter kicks
90 mountain climbers
80 bicycle crunches

1
70 plank hip dips
60 knee tucks
50 heel touches
40 hollow body rocks
30 upright leg raises
20 side plank crunches, each
! t 10 v-ups
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4 minute tabatas
(tabata = :20 work/:10 rest for 4 minutes)

2
tabata 1: plank up-downs
tabata 2: plank hip dips
tabata 3: side plank hip dips, left
tabata 4: side plank hip dips, right

rest 1 minute between each

4 rounds
:30 work/:15 sec rest each
knee tucks
cross crunch, left

3
cross crunch, right
leg raises
bicycle crunches
flutter kicks
heel touches
alternating v-ups
rest 1 minute between rounds

HEATHER BLACK SIXPACKBYHB.COM

 5-minute tabatas
(5 minutes of :20 work/:10 rest)

4
tabata 1: knee tucks
tabata 2: heel touches
tabata 3: love taps
tabata 4: side planks (alternate)
rest 1 minute between each

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int core ladder workout
(go down the ladder, then back up)

30 sec plank

5
60 bicycle crunches
30 sec plank
50 flutter kicks
30 sec plank
40 leg raises
30 sec plank
30 hip dips
30 sec plank
20 v-ups

100 russian twists

6 75 sit ups
50 v-ups
75 sit ups
100 russian twists

HEATHER BLACK SIXPACKBYHB.COM

 4-6 rounds
20 v-ups

7
40 bicycle crunches
20 sit ups
40 flutter kicks
20 toe touch crunches
40 mountain climbers
1 minute rest between rounds
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be 9 minute abs
2 rounds
(:30 work/:15 rest)

8
toe touches
bicycle crunches
plank hip dips
knee tucks
side plank reach, left
side plank reach, right

1 round
100 flutter kicks
50 love taps
25 knee tucks

9
2 rounds
60 flutter kicks
30 love taps
15 knee tucks
3 rounds
40 flutter kicks
20 love taps
10 knee tucks

HEATHER BLACK SIXPACKBYHB.COM

 10
100 ab circles *
100 upright leg raises
100 heel touches**

*(50 clockwise, 50 counterclockwise)

** R + L = 1 rep

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3-5 rounds

11 20ea kneeling side bends

20 plank hip dips*
10 windshield wiper v-ups*
* R + L = 1 rep

e2mom for 10 minutes

12
2 rounds of the following complex:
3 alternating v-ups +
3 v-ups +
3 single leg v-ups, left +
3 single leg v-ups, right +
3 v-ups

HEATHER BLACK SIXPACKBYHB.COM