Phase 1 - First Week

Day Exercise Se Reps Rest Rep Instructi Reps

ts Speed ons
Monday Incline Sit Ups 3 failur 30 normal
e sec
Plank 3 failur 30
e sec
Lying Floor Leg 3 failur 30 normal
Raise e sec
Dumbell Side 3 20 30 normal each side
Bends sec
Vacuum 3 10 30 lying
sec sec
Wed Incline Sit Ups 3 failur 30 normal
e sec
Plank 3 failur 30
e sec
Lying Floor Leg 3 failur 30 normal
Raise e sec
Dumbell Side 3 25 30 normal each side
Bends sec
Vacuum 3 15 30 lying
sec sec
Friday Incline Sit Ups 3 failur 30 normal
e sec
Plank 3 failur 30
e sec
Lying Floor Leg 3 failur 30 normal
Raise e sec
Dumbell Side 3 30 30 slow each side
Bends sec
Vacuum 3 20 30 lying
sec sec
Phase 1 - Second Week
Day Exercise Se Reps Rest Rep Instructi Reps
ts Speed ons
Monday Incline Sit Ups 3 failur 20 normal
e sec
Plank 3 failur 20
e sec
Lying Floor Leg 3 failur 20 normal
Raise e sec
Dumbell Side 3 20 20 normal each side
Bends sec
Vacuum 3 20 20 lying
sec sec
Wednes Incline Sit Ups 3 failur 20 normal
day e sec
Plank 3 failur 20
e sec
Lying Floor Leg 3 failur 20 slow
Raise e sec
Dumbell Side 3 25 20 normal each side
Bends sec
Vacuum 3 25 20 lying
sec sec
Friday Incline Sit Ups 3 failur 20 normal
e sec
Plank 3 failur 20
e sec
Lying Floor Leg 3 failur 20 slow
Raise e sec
Dumbell Side 3 30 20 normal each side
Bends sec
Vacuum 3 30 20 lying
sec sec