PHASE 2

LEVEL 14
WORKOUTS
AND EXERCISES
0-6 Pack Abs

By Tyler J. Bramlett
All Rights Reserved
Copyright 2014 And Beyond, Tyler Bramlett
www.garagewarrior.com

No portion of this book may be reproduced or transmitted in any form or by
any means, electronic or mechanical, including photocopying, recording, or by
any information storage and retrieval system, without the express written
permission of the publisher.

Manufactured in the United States of America
Published by: Tyler Bramlett. Santa Cruz, California






Im sad to have to include a disclaimer but here it is. DISCLAIMER
STATEMENT: Exercise, Nutrition and Lifestyle books and videos sold and
distributed by Tyler Bramlett and garagewarrior.com or its partners or
partnered websites reects the authors personal experience and is provided
for educational purposes and general reference. It is not be a substitute for
medical advice or counseling.

The reader assumes all risks from the use, non-use or misuse of the
book. Neither the author nor publisher assumes any responsibility for the use
or misuse of the information contained in this book. Please consult a
Physician before beginning any nutrition and exercise program.
How To Use The Phase 2
Level 14 Workouts And
Exercises
Easy to use and effective Thats what we were going for when creating the
0-6 pack abs system. Thats why each page has its own manual similar to this
one. If you follow the 6 steps below you will get great results!

STEP#1 - Print out the Phase 2 Level 14 workout tracker sheets (the link is
right below where you downloaded this manual)

STEP#2 - Start by following along to the Phase 2 Level 14 Workout 1 video
below this manual. If you prefer not to follow along to the videos, you can
either download the audio MP3 tracks below the videos and listen to them or
refer to the exercise instructions below.

STEP#3 - After you complete the Phase 2 Level 14 Workout 1 with perfect
form on every rep, move to Phase 2 Level 14 Workout 2.

STEP#4 - After you complete the Phase 2 Level 14 Workout 2 with perfect
form on every rep, move to Phase 2 Level 14 Workout 3.

STEP#5 - After you complete the Phase 2 Level 14 Workout 3 with perfect
form on every rep, move to Phase 2 Level 14 Workout 4.

STEP#6 - After you complete the Phase 2 Level 14 Workout 4 with perfect
form on every rep you will have gone from 0-6 Pack Abs!

Thats it! Lets get you started with these Level 14 workouts

LEVEL 14
WORKOUTS

TRACK YOUR WORK
One Leg Swiss Ball Plank Circles
:20 sec L + :20 sec R WORK/ :20 sec
REST
Active Lying Leg Raises Hands Over
Head
:40 sec WORK/ :20 sec REST
WORKOUT 1
LEVEL 14 WORKOUT 1
ROUND 1
1 LEG CIRCLES L
HOW TO SCORE YOUR WORKOUT: Score this workout by ranking
each exercise and set on a scale of 1-10 (10 being you performed
every rep with perfect form for the entire 40 second interval) Once you
have a 9 or 10 on every round, move on to the next workout.
ACTIVE LYING LEG RAISES 1 LEG CIRCLES R
DATE Mon Tues Wed Thurs Fri Sat Sun
___/___/____ TIME __:__ AM/PM

TRACK YOUR WORK
One Leg Swiss Ball Plank Circles
:20 sec L + :20 sec R WORK/ :20 sec
REST
Active Lying Leg Raises Hands Over
Head
:40 sec WORK/ :20 sec REST
WORKOUT 2
LEVEL 14 WORKOUT 2
ROUND 1
1 LEG CIRCLES L
ROUND 2
HOW TO SCORE YOUR WORKOUT: Score this workout by ranking
each exercise and set on a scale of 1-10 (10 being you performed
every rep with perfect form for the entire 40 second interval) Once you
have a 9 or 10 on every round, move on to the next workout.
ACTIVE LYING LEG RAISES 1 LEG CIRCLES R
DATE Mon Tues Wed Thurs Fri Sat Sun
___/___/____ TIME __:__ AM/PM

TRACK YOUR WORK
One Leg Swiss Ball Plank Circles
:20 sec L + :20 sec R WORK/ :20 sec
REST
Active Lying Leg Raises Hands Over
Head
:40 sec WORK/ :20 sec REST
WORKOUT 3
LEVEL 14 WORKOUT 3
ROUND 1
1 LEG CIRCLES L
ROUND 2
ROUND 3
HOW TO SCORE YOUR WORKOUT: Score this workout by ranking
each exercise and set on a scale of 1-10 (10 being you performed
every rep with perfect form for the entire 40 second interval) Once you
have a 9 or 10 on every round, move on to the next workout.
ACTIVE LYING LEG RAISES 1 LEG CIRCLES R
DATE Mon Tues Wed Thurs Fri Sat Sun
___/___/____ TIME __:__ AM/PM

TRACK YOUR WORK
One Leg Swiss Ball Plank Circles
:20 sec L + :20 sec R WORK/ :20 sec
REST
Active Lying Leg Raises Hands Over
Head
:40 sec WORK/ :20 sec REST
WORKOUT 4
LEVEL 14 WORKOUT 4
ROUND 1
1 LEG CIRCLES L
ROUND 2
ROUND 3
HOW TO SCORE YOUR WORKOUT: Score this workout by ranking
each exercise and set on a scale of 1-10 (10 being you performed
every rep with perfect form for the entire 40 second interval) Once you
have a 9 or 10 on every round, move on to the next workout.
ACTIVE LYING LEG RAISES 1 LEG CIRCLES R
ROUND 4
DATE Mon Tues Wed Thurs Fri Sat Sun
___/___/____ TIME __:__ AM/PM

LEVEL 14
EXERCISES

Start in a swiss ball plank. Keep everything tight and activate your
lats by driving your elbows back, maintaining your balance.
From there, lift one leg up and rotate the ball clockwise and
counterclockwise for 10 seconds each. Switch legs and repeat.
Step 1
Step 2
ONE LEG SWISS BALL PLANK CIRCLES
Start with your legs in the air and your arms extended over your
head holding a 15-25lb kettlebell or dumbbell.
Bring both legs down the ground while maintaining a tight core
and keeping the weight supported above your head. Remember to
breathe.
Step 1
Step 2
ACTIVE LYING LEG RAISE
HANDS OVER HEAD