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Lean Abs Anywhere
By Zoe Rodriguez
Copyright © 2017
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Table of Contents
Not For Resale ....................................................................................................4
Disclaimer ...........................................................................................................5
About the Author ...............................................................................................6
Overview .............................................................................................................7
Your Weekly Workouts .....................................................................................8
Cardio Recommendations ...............................................................................9
Tracking Your Progress ...................................................................................10
Ditch the Scale! ...............................................................................................11
Nutrition Guidelines .......................................................................................12
Supplement Recommendations ...................................................................13
Ab Circuit #1 ....................................................................................................15
Ab Circuit #2 ....................................................................................................16
Ab Circuit #3 ....................................................................................................17
Ab Circuit #4 ....................................................................................................18
Ab Circuit #5 ....................................................................................................19
Ab Circuit #6 ....................................................................................................20
Ab Circuit #7 ....................................................................................................21
Ab Circuit #8 ....................................................................................................22
Ab Circuit #9 ....................................................................................................23
Ab Circuit #10 ..................................................................................................24
Ab Circuit #11 ..................................................................................................25
Ab Circuit #12 ..................................................................................................26
Congratulations! .............................................................................................27
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Not For Resale
All digital products, eBooks, PDF downloads, resource material, videos, and online
content are subject to copyright protection. Each digital product, eBook, PDF
download and online content sold is licensed to a single user only. Customers are not
allowed to copy, distribute, share and/or transfer the products (and/or their
associated username/passwords) they purchased to any third party or person. Fines
of up to $10,000 may apply to person/s found to be infringing our copyright policy.
In some cases, ZBody Fitness Inc. may encrypt, force password and/or stamp license
details (including customer name, address, etc.) on its digital products to ensure
additional safety.
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Disclaimer
First I would like to thank you for purchasing my eBook. I have put a lot of hard work
and knowledge into developing this program. If your friends find it valuable enough
to ask for a copy, I hope that they will find it valuable to purchase themselves. That
being said, this information is copyrighted.
No part of this document may be reproduced or transmitted in any form, by any

means (electronic, photo-copying, recording, or otherwise) without prior written
permission of the publisher. It should go without saying that you cannot post this
document or the information on any kind of website, social media included. You are
more than welcome to advertise this eBook on your social media site, but please be
sure to attach a link to my website where they can purchase it.
See your physician before starting any exercise or nutrition program. If you are taking
any medications, you must talk to your physician or a registered dietician before
making any behavioral changes. If your physician recommends that you don’t do
resistance training for any reason, you must follow your doctor’s orders. You must
have a complete physical examination if you are sedentary, if you have high
cholesterol, high blood pressure or diabetes, or if you are over 40 years old. This
eBook is designed for healthy individuals 16 years and older. The information in this
program is meant to supplement, not replace, proper nutritional training. All forms of
exercise and nutritional modifications pose some inherent risks. The publisher of this
eBook advises readers to take full responsibility for their safety and know their limits.
The exercises in this eBook are not intended as a substitute for any exercise routine or
treatment or dietary regimen that may have been prescribed by your physician. Do
not perform any exercise unless you have been shown the proper technique and
instruction by a certified personal trainer or certified strength and conditioning
specialist. Always ask for instruction and assistance when lifting.
The publisher of this eBook cannot be held liable or legally pursued on any outcome
using this eBook or any content for changes made to personal dietary habits.
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About the Author
I began my studies at Florida
Atlantic University in 2010,
majoring in Exercise Science and
Health Promotion, completing my
undergraduate degree in May
2015. I am also a certified personal
trainer through the ISSA.
Fitness has always been a passion

of mine. Throughout high school
and most of college I was a long
distance runner, which then led me
to find my love for weightlifting. I
began to build an online presence
Zoe Rodriguez
through various social media
President ZBody Fitness Inc.
channels such as Instagram and
Facebook and loved inspiring other women to get fit!
I pride myself on putting my health first and getting fit the right way, not through a fad
diet or insane workout program. This is about a lifestyle change and I hope that with
my help you can adapt a healthy and happy way of life.
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Overview
Welcome to my Lean Abs Anywhere Program!
This program was designed from my own personal experience and knowledge. With
this program I hope that you will become a more confident and healthy individual! I
created this program to help YOU and guide you through training for your best
midsection.
There are no shortcuts with this program, you will have to put in the work and you can
achieve outstanding results. Simply by reading this book will not give you results, you
will need to work for them but I am here to help you every step of the way.
My Mission: I want to help as many women as possible achieve the results they have
always dreamed of.
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Your Weekly Workouts
Over the next 4 weeks you will be performing this workout three times a week, I do
not recommend any more than this due to rest time being an essential part of this
program and your progress. You can choose any of the 12 different ab workouts from
this ebook, I recommend always rotating the ones you do however that is completely
up to you! The higher up the number is, the more difficult it is so keep that in mind! I
recommend going 1-12 first and then picking and choosing which one’s you want!
*Please note that if you are doing ALL of my eBook programs together to act as a full
body workout that you can follow the sample below:
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
BOOTY BACK AND LEGS BOOTY

REST REST ARMS
ABS CHEST ABS ABS
If you are only doing one of my eBook programs you can still follow this
recommended schedule and just omit the workouts you do not have.
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Cardio Recommendations
My personal recommendation to have the best results is HIIT cardio (High Intensity
Interval Cardio). This kind of cardio I have found to personally be the best in reducing
overall body fat and keeping muscle gains. I designed my HIIT at Home cardio ebook
for this exact purpose, and you can do at home with absolutely no equipment required.
Use this link below purchase my HIIT at Home Cardio eBook: zbody.com/hiit.
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Tracking Your Progress
Throughout this 12 Week process tracking your progress is ESSENTIAL and
extremely motivating.
When taking progress pictures there are a few things I would like you to keep in mind:
✓ Take at the same time each week
✓ On the same day each week
✓ Wearing the same clothes and same lighting each week
✓ Take “before” pictures prior to starting my program
✓ Set a reminder in your phone for every 4 weeks to take updated pictures
✓ Make sure your photos are full length body shots
✓ Make sure you have both 1 front view, 1 side view, and 1 back view
✓ Assume a natural, relaxed stance
✓ Take the image on the same angle
✓ Wear a crop top or bra, underwear or shorts
I absolutely LOVE seeing your progress via social media. Please feel free to TAG me in
your pictures @zoelivelovelift and @zbodyfitnessinc or #zbodyfitnessinc
and #bootybyzoe.
You can also email me progress pictures to zoe@zbody.com.
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Ditch the Scale!
I do NOT recommend the use of a scale during my programs, this is because the
scale can often be misleading and can fluctuate daily due to hormones, etc. I would
like you to go by what you see in the mirror and how you feel in your clothing.
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Nutrition Guidelines
My Flexible Dieting Ebook has the MOST resources about dieting to fit your lifestyle,
and for an affordable price, you can purchase from my website here: http://
www.zbody.com/macros
Proper Nutrition is KEY for muscle development! Here are a few of my personal
recommendations when it comes to your diet and my program:
✓ Be sure you are consuming enough calories for proper muscle development-
this usually means at least 1800-2000 calories daily. For protein consumption, I
recommend 1 gram per pound of body weight. So for example if you weighed
120 lbs, I would recommend you to have 120g of protein daily.
✓ My favorite app to track food is “My Fitness Pal.” With this app you can log your
daily food and be sure you are getting the proper nutrients and amounts into
your system.
✓ Eating around the time if your workout is also KEY. I generally recommend a
meal within one hour before your workout with both carbs and protein-at least
50g of carbs and 30g of protein. Same goes for within an hour after your
workout, a meal is very important to help heal the muscles you just broke
down. You can also drink a protein shake immediately after but you will also
need a meal as well.
✓ Do NOT deprive yourself of treats, everything in moderation! The best time to

have a treat is post workout, your muscles are more likely to reap the benefits
from it at this time. If you want a cookie, eat a cookie! (:
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Supplement Recommendations
Click Here for Discount Link to Products
Make sure at checkout to also use the code “ZOE” to SAVE MORE MONEY!
Products I recommend for you:
1. Impact Whey Protein This protein should be taken directly after your workout, can
be mixed with either water or milk
2. Micellar Casein This protein should be taken nightly before bed, it is a slower
releasing protein designed for night when your body is in a fast to continue to
feed your muscles
3. Green Tea Extract This product aids in fat loss. Green Tea Extract is 50mg per
serving with a caffeine content of 4mg.
4. Omega 3 Omega 3 contains 360mg EPA and 240mg DHA in each serving,
therefore delivering an adequate intake of omega-3 to your diet. Omega-3 is
incredibly important for cardiac function whereby high intakes can reduce levels of
harmful cholesterol LDL and has been shown in scientific studies to reduce the risk
of coronary heart disease and related risk factors such as diabetes and high blood
pressure. Omega-3 oil is also beneficial for joint health which is a particular good
aspect within performing exercise of high intensity and high impact.
5. BCAA’s During exercise amino acids become more important as it is difficult to

maintain the desired levels from food alone. With this powder you can reach
optimum levels of branch chain amino acids in a quick and easy way. Amino acids
can be consumed throughout the day for or before, during and after workouts.
6. MyPre Preworkout MYPRE provides a number of key ingredients which

synergistically work together to improve performance. MYPRE contains beta-
alanine for improved exercise performance and muscular fatigue, creatine for
improved power, caffeine for cognitive performance and citrulline for increased
exercise capacity. Alongside its performance enhancing ingredients, MYPRE also
provides a vitamin and mineral complex to contribute towards normal
macronutrient metabolism.
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You can take all of these products together OR separate and still see amazing results!
If you have any other further questions, please don’t hesitate to email me!
Zoe@zbody.com
DISCLAIMER All information and advice appearing on or available through this

website is the result of my personal experience and research and is not intended to
replace medical advice. Before beginning this or any other nutritional or exercise
regimen, consult your physician to be sure it is appropriate for you. Your participation
in any nutritional, dietary or exercise plan will constitute your agreement to release
and hold harmless Zbody Fitness, Inc. from any claims arising out of same.
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Ab Circuit #1
Ab Circuit #1
CLICK HERE TO WATCH VIDEO DEMONSTRATIONS
EQUIPMENT NEEDED: BOSU BALL, DUMBBELL
Repeat Whole Circuit 4x Through
Rest 1 minute between each round
Starfish Sit Ups 10 reps each side
Overhead Lemon Squeezers 15 reps
Around the Worlds 10 reps each way
Opposite Knee Crunch 10 each side
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Ab Circuit #2
Ab Circuit #2
EQUIPMENT NEEDED: BENCH
Up and Overs 15 reps each side
Around the Worlds on bench 10 each way
Windmills 10 each side
Up Down Planks 20 total
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Ab Circuit #3
Ab Circuit #3
EQUIPMENT NEEDED: EXERCISE BALL
Straight Legs w/Ball 20 reps
Single Leg Knee Ups 10 each side
3 Way Ball Crunch (5 straight, 5 right side, 5 left side) 15 reps total
Scissor Kicks 30 seconds
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Ab Circuit #4
Ab Circuit #4
EQUIPMENT NEEDED: BENCH
Side to Side Planks 15 each side
Leg Lifts w/Reverse Crunch 15 reps
Side Plank Pulses 20 each side
Single Leg Lifts 10 each leg
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Ab Circuit #5
Ab Circuit #5
EQUIPMENT NEEDED: BARBELL, DUMBBELL
Leg Lifts Butt Up 15 reps
Windmill Twists 10 each way
Side to Side Planks 20 each side
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Ab Circuit #6
Ab Circuit #6
EQUIPMENT NEEDED: MEDICINE BALL
Russian Twist 20 total
Weighted Sit-Ups 15 total
Toe Touches 30 total
Up Down Plank 20 total
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Ab Circuit #7
Ab Circuit #7
EQUIPMENT NEEDED: EXERCISE BALL, BOSU BALL
Starfish Sit-Ups 10 each side
Around the Worlds 25 total
3 Way Ball Crunch (5 front, 5 right, 5 left) 15 total
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Ab Circuit #8
Ab Circuit #8
EQUIPMENT NEEDED: BENCH, DUMBBELL
Leg Lifts w/Reverse Crunch 20 reps
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Ab Circuit #9
Ab Circuit #9
EQUIPMENT NEEDED: BARBELL, MEDICINE BALL
Side Plank Pulse 15 each side
Leg Lifts Butt Up 20 reps
Russian Twists 15 each side
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Ab Circuit #10
Ab Circuit #10
EQUIPMENT NEEDED: EXERCISE BALL, BENCH
Straight Legs W/Ball 20 reps
Up and Overs 15 each side
3 Way Ball Crunch (5 forward, 5 right side, 5 left side) 30 reps total
Around the Worlds 15 each way
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Ab Circuit #11
Ab Circuit #11
EQUIPMENT NEEDED: NONE
Single Leg Lifts 15 each leg
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Ab Circuit #12
Ab Circuit #12
EQUIPMENT NEEDED: MEDICINE BALL
Toe Touches 30 reps
Weighted Sit-Ups 20 reps
Russian Twist 15 each side
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Congratulations!
Please don’t forget to take your final progress pictures and email them to me at
zoe@zbody.com.
Now that you are finished you are probably wondering what should you do next?
Feel free to visit my website zbody.com and checkout all the other awesome fitness
programs I have!
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Fitness has always been a passion

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

BOOTY BACK AND LEGS BOOTY

✓ Take at the same time each week

✓ On the same day each week

✓ Wearing the same clothes and same lighting each week

✓ Take “before” pictures prior to starting my program

✓ Make sure your photos are full length body shots

✓ Assume a natural, relaxed stance

✓ Take the image on the same angle

✓ Wear a crop top or bra, underwear or shorts

You can also email me progress pictures to zoe@zbody.com.

✓ Do NOT deprive yourself of treats, everything in moderation! The best time to

Products I recommend for you:

5. BCAA’s During exercise amino acids become more important as it is difficult to

6. MyPre Preworkout MYPRE provides a number of key ingredients which

DISCLAIMER All information and advice appearing on or available through this

Repeat Whole Circuit 4x Through

Rest 1 minute between each round

Starfish Sit Ups 10 reps each side

Overhead Lemon Squeezers 15 reps

Around the Worlds 10 reps each way

Opposite Knee Crunch 10 each side

Repeat Whole Circuit 4x Through

Rest 1 minute between each round

Up and Overs 15 reps each side

Around the Worlds on bench 10 each way

Windmills 10 each side

Up Down Planks 20 total

Repeat Whole Circuit 4x Through

Rest 1 minute between each round

Straight Legs w/Ball 20 reps

Single Leg Knee Ups 10 each side

Scissor Kicks 30 seconds

Repeat Whole Circuit 4x Through

Rest 1 minute between each round

Side to Side Planks 15 each side

Leg Lifts w/Reverse Crunch 15 reps

Side Plank Pulses 20 each side

Single Leg Lifts 10 each leg

Repeat Whole Circuit 5x Through

Rest 1 minute between each round

Leg Lifts Butt Up 15 reps

Windmill Twists 10 each way

Overhead Lemon Squeezers 15 reps

Side to Side Planks 20 each side

Repeat Whole Circuit 5x Through

Rest 1 minute between each round

Russian Twist 20 total

Weighted Sit-Ups 15 total

Toe Touches 30 total

Up Down Plank 20 total

Repeat Whole Circuit 4x Through

Rest 1 minute between each round

Starfish Sit-Ups 10 each side

Around the Worlds 25 total

3 Way Ball Crunch (5 front, 5 right, 5 left) 15 total

Scissor Kicks 30 seconds

Repeat Whole Circuit 4x Through

Rest 1 minute between each round

Leg Lifts w/Reverse Crunch 20 reps