Professional Documents
Culture Documents
By Diana Ruiz
The Breakdown
As stated before, this Ab Guide will include a full 8 weeks of ab workouts, helpful diet tips,
helpful workout tips, and a full week example of a healthy, balanced diet. The remainder of this
breakdown will discuss each category in further detail.
Cardio
In the "Science of Abs" section we touched on the importance of high intensity exercise and
cardio in regards to its importance for cutting down fat and building abs. This is why will include
this in our program. Depending on your goals and current body-type you will perform
cardio/high intensity exercises for 20-30 minutes at a good rate of speed for 3-5 days a week.
Perform these before or after your workouts each day.
Core Workouts
The ab workouts included in this program will shred your abs and overall core, challenge you,
and most of all, BURN! You will be introduced to a number of useful core isolation workouts
both weighted and unweighted in a way you have not been used to. Prepare yourself.
Diet
The diet portion of this guide will give you insight into a well-balanced diet over the course of 1
week. It will include many different food types organized into a macro- friendly regimen for
best results.
Ab Workout Plan
Week 1:
Monday:
*20-30 Mins Cardio
Lying Leg Raises – 3 Sets til Failure
Wednesday:
*20-30 Mins Cardio
Hanging Leg Raises – 4 Sets of 10
WoodChops – 4 Sets of 10
Friday:
*20-30 Mins Cardio
Foot-to-Foot Crunch – 4 Sets of 10-15
Crunches – 3 Sets of 10-15
Rope Crunch – 4 Sets of 10-12
Week 2:
Monday:
*20-30 Mins Cardio
Russian Twists Weighted – 3 Sets of 10
Lying Leg Raises – 4 Sets of 10-15
WoodChops – 3 Sets of 12
Side Crunches – 3 Sets of 10
Wednesday:
*20-30 Mins Cardio
Rolling Plank – 3 Sets til Failure
Friday:
Week 3:
Monday:
*20-30 Mins Cardio
Swiss-Ball Rollout – 4 Sets of 10
Crunches – 4 Sets til Failure
Dumbbell Side Bends - 4 Sets of 10
Hanging Leg Raises – 3 Sets til failure
Wednesday:
*20-30 Mins Cardio
Plate Twists - 4 Sets of 12
Seated Knee Raise – 4 Sets of 10
Decline Sit-Ups – 3 Sets til Failure
Friday:
*20-30 Mins Cardio
Hanging Leg Raises 4 Sets of 12-15
Push-Up to Side Plank – 4 Sets til Failure
Week 4:
Monday:
Wednesday:
*20-30 Mins Cardio
Rolling Plank – 3 Sets til Failure
Vertical Leg Crunch – 3 Sets of 15-20
Lunge Twist – 3 Sets of 15-20
Friday:
Week 5:
Monday:
*20-30 Mins Cardio
Lying Leg Raises – 3 Sets til Failure
Wednesday:
*20-30 Mins Cardio
Hanging Leg Raises – 4 Sets of 10
WoodChops – 4 Sets of 10
Seated Knee Raise – 3 Sets of 10
Friday:
*20-30 Mins Cardio
Foot-to-Foot Crunch – 4 Sets of 10-15
Crunches – 3 Sets of 10-15
Rope Crunch – 4 Sets of 10-12
Week 6:
Monday:
*20-30 Mins Cardio
Shoulder Tap Plank – 3 Sets til Failure
Medicine Ball Throw – 3 Sets til Failure
Arms High Partial Sit-Up – 4 Sets of 15
Wednesday:
*20-30 Mins Cardio
Friday:
*20-30 Mins Cardio
Dip/Leg Raise Combo – 4 Sets til Failure
Bicycle Crunches – 3 Sets of 20
Flutter Kick – 3 Sets til Failure
Week 7:
Monday:
*20-30 Mins Cardio
Swiss-Ball Rollout – 4 Sets of 10
Crunches – 4 Sets til Failure
Dumbbell Side Bends - 4 Sets of 10
Wednesday:
*20-30 Mins Cardio
Plate Twists - 4 Sets of 12
Seated Knee Raise – 4 Sets of 10
Friday:
*20-30 Mins Cardio
Week 8:
Monday:
*20-30 Mins Cardio
Pike to Superman – 4 Sets of 10
Crunches – 4 Sets til Failure
Wednesday:
*20-30 Mins Cardio
Plate Twists - 4 Sets of 12
Seated Knee Raise – 4 Sets of 10
Plank– 3 Sets til Failure
Friday:
*20-30 Mins Cardio
Hanging Leg Raises 4 Sets of 12-15
Push-Up to Side Plank – 4 Sets til Failure
Lying Leg Raises – 4 Sets til Failure
*Meal 1 -
• 1 Serving of Fruit
Meal 2 -
• 1 Granola Bar
• 1 Serving of Berries
Meal 3 -
• 1 Serving of Nuts
• 1 Banana
Meal 5 -
• 8 oz of Seafood/meat of Choice
• 1 Serving of Rice
TUESDAY:
Meal 1 -
Meal 2 -
• 1 Granola Bar
• 1 serving of nuts/almonds/cashews
Meal 3 -
• 1 Serving of Tuna
• 1 Serving of Fruit
Meal 4 -
Meal 5 -
• 1 serving of rice
WEDNESDAY:
Meal 1 -
• 1 Cup of Oats
• 1 Serving of Fruit
• 1 serving of almonds
Meal 2 -
• 1 Granola Bar
• 1 Serving of Nuts
Meal 3 -
• Sandwich/Sub of Choice
• 1 Serving of Fruit
• 1 Granola Bar
Meal 4 -
• 1 Apple/Banana
Meal 5 -
• 1 cup of Rice
THURSDAY:
Meal 1 -
• 1 Cup of Oats
• 1 Orange
• 1 Serving of Fruit
Meal 2 -
• 1 Cup of Nuts
• 1 Granola Bar
Meal 3 -
• 1 Serving of Rice
• 1 Serving of Broccoli
• 1 Cookie/Snack of Choice
Meal 4 -
• 1 Granola bar
• 1 serving of nuts/almonds/cashews
Meal 5 -
• 8 oz of Seafood/Meat of Choice
• 1 Cup of rice
• Baked Potato
*Desert of Choice*
FRIDAY:
Meal 1 -
• 1 Serving of Fruit
• 1 serving of nuts/almonds/cashews
Meal 2 -
• 1 Granola Bar
• 1 Serving of Nuts
Meal 3 -
• Sandwich/Sub of Choice
• 1 Cup of Fruit
• 1 Granola Bar
Meal 4 -
• 1 Apple/Banana
Meal 5 -
• 1 cup of Rice
• Baked Potato
*Desert of choice*
SATURDAY:
Meal 1 -
Meal 2 -
• 1 Granola Bar
• 1 Serving of Berries/Fruits
Meal 3 -
• 1 Serving of Nuts
Meal 4 -
• 1 Banana
Meal 5 -
• 8 oz of Seafood/Meat of Choice
• 1 Cup of Rice
SUNDAY:
Meal 1 -
Meal 2 -
• 1 Serving of Berries
Meal 3 -
• 4 oz of Seafood/Meat of choice
• 1 Serving of Rice
Meal 4 -
• 1 Cup of Yogurt
Meal 5 -
• 1 Cup of Rice
*** Now that you have the knowledge it is time to put it to work! I'm always here if you
have any questions and be sure to tag me in your progress pics. Now it's time to get those
abs! :)