2017 SUMMER AB GUIDE

By Diana Ruiz

This is the ultimate guide to develop the abs

you desire and an overall core you can be proud of. This will be a complete 8 week look at a
proper ab training program with numerous tips for a healthy diet as well as tips for good
workout plan. This program will talk about the science of getting abs and how you can too. In
addition, this guide will even provide you with an example of a full proper diet for an entire
week. The information provided in this program is crucial for a great core. Let's get started!

The Science of Abs

For a woman to get six-pack abs, she needs to reduce her body fat to between 16 (sometimes
even lower) and 19 percent body fat. This is still a healthy body fat level (primarily for athletes),
but far below what's considered an average healthy range, which is 22 to 33 percent. The
average American woman is an unhealthy 40 percent fat. Unless you're already lean, achieving
six-pack abs will take some work. Abdominal crunches, twists and planks won't get a female to
lean body fat levels. Only a precisely timed and portioned diet along with cardio, strength-
training and appropriate rest will get you there. This is why a good diet is just as important as a
good core routine. Study after study has shown that high intensity exercise is the best form of
exercise to cut fat without cutting down your muscle. This program will work at strengthening
you abs, building up the abdominal muscles, while at the same time, cutting down your body
fat and more importantly, the fat around your waist.

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

Planks – 3 Sets til Failure

Decline Ab Crunch – 3 Sets of 15-20
Side Planks for Obliques – 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 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

Vertical Leg Crunch – 3 Sets of 10-15

Lunge Twist – 3 Sets of 10-15

Friday:

*20-30 Mins Cardio

Bicylce Crunch – 4 Sets of 15
Cross Crunch – 4 Sets of 15
Foot-to-Foot Crunch – 4 sets of 15

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

Lying Leg Raises – 4 Sets til Failure

Week 4:
Monday:

*20-30 Mins Cardio

Russian Twists Weighted – 3 Sets of 10
Lying Leg Raises – 4 Sets of 10-15
Dumbbell Side Bend– 3 Sets of 12
Side Crunches – 3 Sets of 10

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:

*20-30 Mins Cardio

Bicylce Crunch – 4 Sets of 15
Cross Crunch – 4 Sets of 15
Foot-to-Foot Crunch – 4 sets of 15

Week 5:

Monday:
*20-30 Mins Cardio
Lying Leg Raises – 3 Sets til Failure

Planks – 3 Sets til Failure

Decline Ab Crunch – 3 Sets of 15-20
Side Planks for Obliques – 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

Side Jackknife – 3 Sets til Failure

Wednesday:
*20-30 Mins Cardio

Dumbbell Side Bend – 4 Sets of 15

Barbell Rollout – 4 Sets of 10
Swiss Ball Crunch – 3 Sets til Failure

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

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
Lying Leg Raises – 4 Sets til Failure

Week 8:
Monday:
*20-30 Mins Cardio
Pike to Superman – 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
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

Full Week Diet Example

MONDAY:

*Meal 1 -

• 2eggs/1 Cup of Oats Or Breakfast Protein Smoothie

• 1 Serving of Fruit

• 2 Toast with Avocado

Meal 2 -

• 1 Granola Bar

• 1 Serving of Berries

Meal 3 -

• 1 Serving of White Rice & 4oz of Seafood/Meat of choice

• 1 Serving of Nuts

• 1 Serving of asparagus or broccoli

 Meal 4 -

• 1 Banana

• 1 Granola Bar/Protein Bar

Meal 5 -

• 8 oz of Seafood/meat of Choice

• 1 Serving of Rice

• 400g acorn squash, measured uncooked

• 340g (usually one steam bag) *green veggie of choice*

*Enjoy desert of choice

TUESDAY:

Meal 1 -

• 1 cups of quick oats, season with cinnamon to taste

• 1 banana, chopped into oatmeal

Meal 2 -

• 1 Granola Bar

• 1 serving of nuts/almonds/cashews
 Meal 3 -

• 1 Serving of Tuna

• Small Salad of Choice

• 1 Serving of Fruit

Meal 4 -

• 1 5oz cans of chunk light tuna

• 1.5 cups long-grain white rice

• 1 tbsp extra-virgin olive oil (added after cooking)

Meal 5 -

• 4oz of Talapia /Meat of Choice

• 1 serving of rice

• 2 Servings of Veggies of choice

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

• Peanut Butter Sandwhich

Meal 5 -

• 8oz of Seafood/Meat of Choice

• 1 cup of Rice

• Baked Potato/ or Sweet Potato

• Raw Baby spinach

 *Desert of choice*

THURSDAY:

Meal 1 -

• 1 Cup of Oats

• 1 Orange

• 1 Serving of Fruit

Meal 2 -

• 1 Cup of Nuts

• 1 Granola Bar

Meal 3 -

• 4oz of Tuna/Talapia/or Meat of Choice

• 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

• 1 Serving of Green Beans

*Desert of Choice*

FRIDAY:

Meal 1 -

• 1 Cup of Oats or Breakfast Protein Smoothie

• 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

• Peanut Butter Sandwich

Meal 5 -

• 8oz of Seafood/Meat of Choice

• 1 cup of Rice

• Baked Potato

• Raw Baby spinach

*Desert of choice*
SATURDAY:

Meal 1 -

• Breakfast Protein Smoothie

• 2 Slices of Toast with (all natural suggested Peanut Butter)

Meal 2 -

• 1 Granola Bar

• 1 Serving of Berries/Fruits

Meal 3 -

• 1 Cups of White Rice & 4oz of Seafood/Meat of Choice

• 1 Serving of Nuts

• 1 Serving of asparagus or broccoli

Meal 4 -

• 1 Banana

• 1 Granola Bar/Protein Bar

Meal 5 -

• 8 oz of Seafood/Meat of Choice
 • 1 Cup of Rice

• 400g acorn squash, measured uncooked

• 340g (usually one steam bag) *green veggie of choice*

*Enjoy desert of choice

SUNDAY:

Meal 1 -

• 1 cup of quick oats, season with cinnamon to taste

• 1 banana, chopped into oatmeal

Meal 2 -

• 1 Serving of Berries

• 1 Granola Bar/Protein Bar

Meal 3 -

• 4 oz of Seafood/Meat of choice

• 1 Serving of Rice
 Meal 4 -

• 1 5-oz cans of chunk light tuna

• 1 Cup of Yogurt

Meal 5 -

• 4oz. of Seafood/Meat of Choice

• 1 Cup of Rice

• 1 Serving of Baby Spinach

Tips For Success

• Eat 5-6 Meals a day
• Eat about (0.8 x your weight= amount of protein each day)
• Diversify your Carbs
• Alternate Carb Volume/Amount
• Perform all workouts slow and controlled
• Give yourself little rest between sets/workouts
• Stay Positive!

*** 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! :)