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7 DAY AB
WORKOUT PLAN
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INTRODUCTION PAGE 3
WORKOUT CALENDER PAGE 4
WORKOUTS OVERVIEW PAGE 5-6
WORKOUTS WITH IMAGES PAGE 7- 12

Note: This e book is for the general fitness interest only. The information contained
herein should not be taken as medical advice. The information is not intended to
diagnose, treat, cure or prevent any health problem. The information is not intended to
replace the advice of a physician or health professional. Please consult your physician or
a health professional before beginning any diet or exercise program.

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INTRODUCTION
WELCOME TO THE FIT AFFINITY
7 DAY AB WORKOUT PLAN
T his tailor-made plan comprises six
workouts specifically designed to
target core stability, sculpting your
abdominals from top to bottom.
Whether you’re a hardened gym freak
or a total novice, it’s never too late for a
fitness revolution. Already dreaming of a
sizzling summer body? Can you feel the
commitment creeping back? Well,
it’s time to seize the moment!
At Fit Affinity, we have meticulously
constructed each workout to provide
you with a systematic plan to strengthen
your core, support your entire muscular
frame and visibly tighten your tummy.
Specifically adapted to suit a universal
audience, our weekly plan is admittedly
intense, but incredibly effective.
A strong core will help improve posture,
preventing back pain, and improve
balance, form and flexibility,
FiT
WHETHER YOU’RE
A HARDENED
GYM FREAK OR A
TOTAL NOVICE, IT’S
NEVER TOO LATE
FOR A FITNESS
REVOLUTION.
resulting in better overall power.
No one said it would be easy, but with
the support of Fit Affinity it’s totally
attainable.
Each day, you’ll perform one of the six
workouts, with the option of doubling
up on any you enjoy. By focusing
thoroughly and exclusively on your mid-
section, you’re guaranteed to take a
considerable step in the right direction
in just one week.
So, what are you waiting for? Let’s bring
that tummy out of hiding, and get strong,
sculpted and confident for the beach
body countdown.
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weekly schedule:
MON TUE WED THU FRI SAT SUN

If you’re
feeling up
Workout Workout Workout to it, repeat Workout Workout Workout
A B C another D E F
workout
or rest.

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workouts
Exercise Sets REPS
Crunches 3 20 Reps

WORKOUT Plank 3 45 Secs

a Reverse crunch 3 15-20 Reps

Ab crunch machine 3 10 Reps

Leg raises 3 12-15 Reps, Go to failure on last set

Exercise Sets REPS

Air bikes 3 20 Reps
WORKOUT One arm cble pulley 3 25 Reps each side

b Heel touches 3 25 Reps each side

Side crunches 3 20 Reps

Exercise Sets REPS

15 Secs holding the vacuum;
Stomach vacuum 5
30 Secs resting

WORKOUT Reverse crunches 3 10-15 Reps

c The cobra

Wood chops from waist height

2 15 Reps

3 15 Reps each side

on pulley

Jack knife sit-ups 3 10-15 Reps, Go to failure on last set

Exercise Sets REPS

Hanging leg raise 3 20 Reps

WORKOUT Pikes 3 10-15 Reps

D Cable crunches 3 20 Reps

Romanian twists 2 15-25 Reps each side

Crunches with feet on exercise

3 15 Reps
ball or legs in the air

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workouts
Exercise Sets REPS
Wood chops from shoulder height
3 15-20 Reps each side
on pulley
WORKOUT Side plank with arm pointing to
3 10-15 Reps
the ceiling
e Air bikes 3 15-20 Reps each side

Cable crunch with alternative twists 3 25 Reps

Exercise Sets REPS

Barbell side twists 3 15-20 Reps each side

WORKOUT Ab crunch machine 3 8-12 Reps, Go to failure on last set

10 Secs holding the vacuum;

f Stomach vacuum 3
20 Secs resting

Reverse crunches 5 20 Reps

Crunches with alternative

3 3 X 20-25 Reps
elbow twist

A strong core will help improve posture, preventing

back pain, and improve balance, form and flexibility.

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 workout A
EXERCISE SETS REPS EXERCISE SETS REPS
1. Crunches 3 20 REPS 2. Plank 3 45 SECONDS

EXERCISE SETS REPS EXERCISE SETS REPS

3. Reverse crunch 3 15-20 REPS 4. Ab crunch machine 3 10 REPS

EXERCISE SETS REPS

5. Leg raises 3 12-15 REPS; GO TO FAILURE ON LAST SET

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 workout b
EXERCISE SETS REPS EXERCISE SETS REPS
1. Air bikes 3 20 REPS 25 REPS
2. One arm cable pulley 3
EACH SIDE

EXERCISE SETS REPS EXERCISE SETS REPS

25 REPS 4. Side crunches 3 20 REPS
3. Heel touches 3
EACH SIDE

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 workout c
EXERCISE SETS REPS EXERCISE SETS REPS
15 SECONDS HOLDING 2. Reverse crunches 3 10-15 REPS
1. Stomach
5 THE VACUUM;
vacuum
30 SECONDS RESTING

EXERCISE SETS REPS EXERCISE SETS REPS

3. The cobra 2 15 REPS 4. Wood chops from 15 REPS EACH
3
waist height on pulley SIDE

EXERCISE SETS REPS

10-15 REPS; GO TO FAILURE
5. Jack knife sit-ups 3
ON LAST SET

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 workout d
EXERCISE SETS REPS EXERCISE SETS REPS
1. Hanging Leg Raise 3 20 REPS 2. Pikes 3 10-15 REPS

EXERCISE SETS REPS EXERCISE SETS REPS

3. Cable crunches 3 20 REPS 15-25 REPS
4. Romanian twists 2
EACH SIDE

EXERCISE SETS REPS

5. Crunches with feet on exercise ball
3 15 REPS
or legs in the air

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 workout e
EXERCISE SETS REPS EXERCISE SETS REPS
1. Wood chops from 15-20 REPS
3 2. Oblique crunches 3 10-15 REPS
shoulder height on pulley EACH SIDE

EXERCISE SETS REPS EXERCISE SETS REPS

15-20 REPS EACH 4. Cable crunch with
3. Air bikes 3 3 25 REPS
SIDE alternative twists

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 workout f
EXERCISE SETS REPS EXERCISE SETS REPS
15-20 REPS 8-12 REPS;
1. Barbell side twists 3
EACH SIDE 2. Ab crunch machine 3 GO TO FAILURE
ON LAST SET

EXERCISE SETS REPS EXERCISE SETS REPS

10 SECONDS
3. Stomach 4. Reverse
3 HOLDING THE VACUUM; 5 25 REPS
vacuum Crunches
20 SECONDS RESTING

EXERCISE SETS REPS

5. Crunches with alternative
3 3 X 20-25 REPS
elbow twist

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PROGRESS PHOTO REMINDER
We love seeing your progress, so please tag us in your
social media photos VIA @FITAFFINITY, #FITAFFINITY

YOU CAN ALSO EMAIL YOUR PROGRESS PHOTOS TO SUPPORT@FITAFFINITY.COM

AND RECEIVE A BONUS 20% OFF DISCOUNT CODE ON YOUR NEXT ORDER

TAG US
@fitaffinity
#fitaffinity
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 FiT aFFINIT y
THANK YOU FOR PURCHASING
AND READING THE
7 DAY AB WORKOUT PLAN

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