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Monday:Total-Body Strength Training Workout with Ab Emphasis

Complete one set of each ab exercise*, then complete the rest of the circuit twice.

Exercise Repetitions Rest Sets

Traditional Crunch* 12–15 none 1Bent-Leg Knee Raise* 12–15 none 1Oblique V-Up* 10 each side none 1Bridge* 1 or 2 none 1Back Extensions* 12–15 none 1Squat 10–12 30 seconds 2Bench Press 10 30 seconds 2Pulldown 10 30 seconds 2Military Press 10 30 seconds 2Upright Row 10 30 seconds 2Triceps Pushdown 10–12 30 seconds 2Leg Extension 10–12 30 seconds 2Biceps Curl 10 30 seconds 2Leg Curl 10–12 30 seconds 2

Tuesday (Optional):

Light Cardiovascular Exercise Such as Walking(Try for 30 Minutes at a Brisk Pace)

Wednesday:Total-Body Strength Training Workout with Ab Emphasis

Complete one set of each ab exercise* once, then complete rest of circuit twice.

Exercise Repetitions Rest Sets

Traditional Crunch* 12–15 none 1

Pulse Up*

12 none 1

Saxon Side Bend*

6-10 each side none 1Side Bridge* 1 or 2 each side none 1Back Extensions* 12–15 none 1Squat 10–12 30 seconds 2Bench Press 10 30 seconds 2Pulldown 10 30 seconds 2Military Press 10 30 seconds 2Upright Row 10 30 seconds 2Triceps Pushdown 10–12 30 seconds 2Leg Extension 10–12 30 seconds 2Biceps Curl 10 30 seconds 2Leg Curl 10–12 30 seconds 2

Thursday (Optional):Light Cardiovascular Exercise Such as Walking

(Try for 30–45 Minutes at a Brisk Pace)

Friday:Total-Body Strength Training Workout, with Leg Emphasis

Repeat entire circuit twice.

Exercise Repetitions RestSets

Squat 10–12 30 seconds 2Bench Press 10 30 seconds 2Pulldown 10 30 seconds 2Traveling Lunge 10–12 each leg 30 seconds 2Military Press 10 30 seconds 2Upright Row 10 30 seconds 2Step-Up 10–12 each leg 30 seconds 2Triceps Pushdown 10–12 30 seconds 2Leg Extension 10–12 30 seconds 2Biceps Curl 10 30 seconds 2Leg Curl 10–12 30 seconds 2

Saturday (Optional):Abs Workout Plus Interval Workout

Complete one set of each ab exercise, then choose one interval workout from our selection.

Exercise Repetitions Rest Sets

Traditional Crunch 12–15 None 1Bent-Leg Knee Raise 12 None 1Oblique V-Up 6–10 each side None 1Bridge 1–2 None 1Back Extension 12–15 None 1

Sunday: Off

ABS EXERCISESTraditional Crunch

Lie on your back with your knees bent and your hands behind your ears. Slowly crunch up, bringing your shoulder blades off the ground. 12 - 15 repetitions, 1 set

Bent-Leg Knee Raise

Lie on your back with your head and neck relaxed and your hands on the floor near your butt. Your feetshould be flat on the floor. Use your lower abdominal muscles to raise your knees up toward your rib cage,then slowly lower your feet back to the starting position. As your feet lightly touch the floor, repeat. 12 reps, 1set

Oblique V-Up

Lie on your side with your body in a straight line. Fold your arms across your chest. Keeping your legstogether, lift them off the floor as you raise your top elbow toward your hip. The range of motion is short, butyou should feel an intense contraction in your obliques. 10 reps each side, 1 set

Bridge