fastest

way to get
shredded
abs

27 page E-Book
 WELC O M E
You don’t have to be a member of a gym to get the amazing results
you want. We are all busy and at times exercising and going to a
gym takes too much time and can be at the bottom of the priority
list. This is exactly why I have created this e-book providing you with
the best tips to get shredded abs fast. I am going to show a series
of exercises that you can do without the use of any equipment with
full descriptions, pictures and tips to ensure you hit perfect form with
every rep. I am also going to take you through a series of ready-made
workouts that I have personally taken my clients through so I know
they work.

Yours in Health and Fitness,

Simon Quiddington

Okay, enough talking

let’s get started

| SQ FITNESS BUILD A BIGGER BOOTY

CONTENTS
4 NUTRITION, NUTRITION, NUTRITION
5 OVERALL BURNING OF CALORIES
6 DRINK MORE WATER
7 GET A GOOD NIGHTS SLEEP
8 DON’T BE AFRAID OF WEIGHT TRAINING
9 HIIT CARDIO VS STEADY STATE CARDIO
10 STAY CONSISTENT
11 EAT MORE PROTEIN
12 TRAINING INTENSITY
13 CHOOSE FORMS OF EXERCISE THAT YOU ENJOY
15 WORKOUTS
23 CLIENT TRANSFORMATIONS
24 WHAT’S NEXT
25 DISCLAIMER
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Nutrition, nutrition
nutrition
By far the most important thing when
trying to tone your stomach and burn fat
is to have your nutrition 100% on point.
When wanting to lose weight or tone
up your body it is important to follow
this simple equation: CALORIES IN VS
CALORIES OUT.
If you’re wanting to have a leaner or more
toned look, burning more calories than
what you are currently consuming is by
far the most important point. Working out
your daily maintenance level and then
eating at a 400 – 600 calorie deficit each
day is what it will take to help bring out
those visible abs.

Burning more calories

than what you are
currently consuming
is by far the most
important point

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OVERALL BURNING OF
CALORIES
Another important tip when wanting to
tone your stomach and burn fat is you
cannot spot reduce from certain areas
ONLY. If you are wanting to tone your
stomach specifically it needs to come from
an overall burning of calories through high
intensity exercise and a clean diet.
Doing 500 sit ups is not the
answer to a toned stomach
5 | SQ FITNESS: FASTEST WAY TO GET SHREDDED ABS
Doing 500 sit ups is not the answer to
a toned stomach. Training your core is
definitely important but the focus needs to
be important compound movements such
as squats, dead lifts, bench press, over-
head press and of course full body HIIT
sessions. If you are wanting to tone your
stomach incorporating these big, main lifts
each week is vital in the process.
d r i n k m o r e wat e r

Staying hydrated every single day is so

important to not only your overall health
and wellbeing but also crucial for a lean,
toned look. When your body is fully
hydrated you’re able to function much
better not only in everyday life but also in
your workout sessions. Being hydrated in
your workout sessions means you will feel
better and then as a result you will be able
to train longer and harder.

When your body is

fully hydrated you’re
able to function much
better

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get a good nights
sleep
Getting a good night sleep is so important Remember burning more calories than
for many reasons. Specifically for fat what you consume is the ultimate equation
loss when you get a good night’s sleep it for overall fat loss and toning the body.
helps recover the CNS (central nervous
System) which is crucial for fat loss.
Not only this but when you get more sleep
it allows your body to recover properly
before your next workout in order for you
to be able to train harder.

When you can train harder and for longer,

you burn more calories - which means you
are getting better results.

When you get more

sleep it allows your
body to recover
properly

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don’t be afraid of
weight training
The biggest and worst myth out there in Always aim to use correct form, choose
my opinion is that lifting weights makes weights that are safe and lift weights at a
you bulky. When you lift weights at a HIGH HIGH INTENSITY to shape and tone your
INITENSITY you are toning your body. body
You are also burning a lot of calories in this
process not only during the sessions
but afterwards as well.

When you lift weights

at HIGH INTENSITY
you are toning your
body

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HIIT CARDIO VS STEADY
S TAT E C A R D I O
To increase fat loss and to tone your The benefits of this form of fast paced
body, it’s time to lose the forms of steady exercise, is your getting your heart rate
state cardio. Instead trade it in for fast really high. This means you’re burning
paced HIIT (High Intensity Interval Training) more calories during the workout. Also
sessions. Specifically, what I mean by this once the workout is over, you will keep
is when you go for a really long walk or burning calories for many hours afterwards
slow run your heart rate stays relatively while it takes time to lower your heart rate
low the entire time and you’re only burning back down again. Not to mention you
a small amount of calories. Instead, have also cut your time by more than half
complete 20 minutes of fast paced HIIT and as mentioned reaped so many more
exercise where you might aim to sprint for benefits from this form of exercising.
20 seconds HARD and I mean HARD then
recover jog for 40 seconds. Complete and
follow this structure for 12 – 20 minutes
straight depending on your fitness level.
You will find much better results from
these higher intensity sessions when it
comes to burning fat and building that
overall lean, toned look.

It’s time to lose the

forms of steady state
cardio

9 | SQ FITNESS: FASTEST WAY TO GET SHREDDED ABS

s tay c o n s i s t e n t

A very significant point to mention in this

fat burning process is the importance of
CONSISTENCY. Rome was not built in a
day. When you’re trying to get ripped abs
be patient and stay consistent. It’s the
sum of small efforts day in and day out
that will get you to where you want to be.
Remember: “It doesn’t matter if you fall off
the horse all that matters is you get back
on”. If you have a few slip ups here and
there don’t beat yourself up it means your
HUMAN. Get straight back on track and
never lose track of your goals

It’s the sum of small

efforts day in day out
that will get you to
where you want to be

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e at m o r e p r o t e i n

When wanting to burn fat and tone your List of foods high in protein:
body it’s imperative to eat a high protein
diet. Carbs are still an essential part of MEATS
your diet in order to train hard but eating Chicken breast
lots of lean sources of protein Lean beef steak
predominantly is what you want to be Turkey
doing here. During this process a lean Kangaroo
source of protein, small amount of carbs/ Fish (Tuna, salmon, sword fish, snapper)
fats and lots of leafy salads and steamed
vegetables should be in each of your DAIRY
meals. Milk
Low fat cottage cheese
Eggs
Natural yogurt
It’s imperative to eat a PROTEIN SUPPLEMENTS
high protein diet Whey protein
Casein protein

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training intensity

When you’re wanting to burn fat and

tone your body ALWAYS make sure your
training intensity is really high.
It is absolutely crucial in the fat burning
process to train the house down.
Always aim to keep the rest breaks low to
ensure your heart rate is high and you’re
burning a good amount of calories in each
session. Remember to really push through
the pain and leave the workout absolutely
dripping in sweat.

It is absolutely crucial
in the fat burning
process to train the
house down

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choose forms of
e x e r c i s e t h at yo u e n j oy
When wanting to burn fat and tone your
body it’s important to choose forms of
exercise that you enjoy. The last thing you
want is to lose motivation or to lose track
of your goals because you’re bored in your
workouts. Keep mixing up your sessions,
keep them fresh and make sure you learn
to enjoy the process and the results will
come.

Learn to enjoy the

process and the
results will come

13 | SQ FITNESS: FASTEST WAY TO GET SHREDDED ABS

ab shred workouts

e h a v e le a rn t
OK w s
t h e k e y t i p
all
and tr i c ks to
t i n g s h re d d e d
get
a bs f a s t

It’s now time to train

14 | SQ FITNESS: FASTEST WAY TO GET SHREDDED ABS
WORKOUT 1
Start this circuit off with some reverse
crunches.
Like in the picture start with your back flat on the floor and reverse your knees into your
chest making sure you squeeze then release them back out straight again. During this
movement it is vital to try and not let your heals touch the ground. Now immediately with
no rest go straight into V – sit ups. Aim to have your legs straight in the air and sit up as
high as you can to your toes then straight back down again. The higher you come up the
more you will feel this exercise. Now without any rest complete a 30 second plank making
sure you keep your body flat with your core engaged the entire time. Make sure you keep
your breathing controlled through-out and aim to hold for 30 a second count.

EXERCISE SETS REPS

Reverse Crunches 5 10

V – sit ups 5 10

Plank 5 30 seconds

15 | SQ FITNESS: FASTEST WAY TO GET SHREDDED ABS

WORKOUT 2
Now start off this circuit with bicycle crunches
making sure you cross your opposite elbow to
your opposite knee and ensuring your other
leg is straight at the bottom.
Then immediately go straight into jack knifes when you focus on having your legs straight
and your back flat. You bring your legs high like in the picture then down and in front nice
and straight then repeat the movement. Now immediately with no rest go straight into
V – sit ups. Aim to have your legs straight in the air and sit up as high as you can to your
toes then straight back down again. The higher you come up the more you will feel this
exercise. Repeat this circuit again and complete 5 sets all up.

EXERCISE SETS REPS

Bicycle Crunches 5 10

Jack Knifes 5 10

V - sit ups 5 10

16 | SQ FITNESS: FASTEST WAY TO GET SHREDDED ABS

WORKOUT 3
Start this circuit off with Kettle Bell Straight
Arm Sit Ups. Begin by having the weight
behind your head with your arms STRAIGHT.
You then aim to complete a normal sit up with your arms straight the entire time. If you
have to bend your arms at all the weight is too heavy. Once you’re at the top then lower
back down in control keeping your core engaged through-out the movement. Then with
no rest go immediately into Kettle Bell Russian Oblique Twists moving the weight side to
side.

Always make sure you lean back to feel the exercise more and always aim to touch the
weight on the ground so you get the full range of movement. Then go straight into a 60
second plank aiming to be straight the entire time whilst also keeping your core engaged
through-out.

EXERCISE SETS REPS

KB sit ups 5 10

KB Russian oblique twists 5 10 (each side = 1 rep)

Plank 5 60 second plank holds

17 | SQ FITNESS: FASTEST WAY TO GET SHREDDED ABS

WORKOUT 4
Start this circuit off with Kettle Bell Straight
Arm Sit Ups.
Like in the previous workout you start by having the weight behind your head with
STRAIGHT arms. You then aim to complete a normal sit up with your arms straight the
entire time. If you have to bend your arms at all the weight is too heavy. Then with no rest
go immediately into bicycle crunches aiming to have your leg straight at the completion of
each rep like in the picture. Both sides = 1 rep. Then go straight into weighted V sit ups.
Choose a light weight that you’re comfortable with and start by putting your feet in the air
nice and straight.

The aim is to sit up to your toes with the weight behind your head to meet your feet at
the top then lower back down in full control with your arms and legs straight the entire
time. The key is to not let your feet or hands hit the ground at the bottom as you then lose
tension on your core.

Keep repeating the movement until you have completed 20 reps all up. The last
movement is a side plank now focusing more on your obliques. Aim to have your hips
high and hold for 30 seconds each side.

18 | SQ FITNESS: FASTEST WAY TO GET SHREDDED ABS

WORKOUT 4

EXERCISE SETS REPS

KB sit ups 5 10

Bicycle Crunches 5 10 (each side = 1 rep)

Weighted V - sit ups 5 10

Side Plank 30 second plank hold

each side

19 | SQ FITNESS: FASTEST WAY TO GET SHREDDED ABS

 WORKOUT 5
This last circuit we are going to combine all
the exercises we have learnt so far in this
e-book.
Let’s start off with bicycle crunches again making sure you move your opposite elbow
to opposite knee and also making sure the bottom leg is straight. Then with no rest go
immediately into V-sit ups making sure you sit up nice and high to your toes aiming for a
full range of movement. Then go straight into a reverse crunch making sure you don’t rest
in between exercise – this is VITAL.

The key with the reverse crunches is to squeeze your knees into your chest at the top
before you then release your legs back out. Make sure you don’t let your heals touch the
ground on the way down.

Continue on the circuit now moving onto Kettle bell straight arm sit ups. You start by
having the weight behind your head. You then aim to complete a normal sit up keeping
your arms straight and your core under tension before lowering back down again in full
control. Then with no rest go immediately into Kettle Bell Russian oblique twists moving
the weight side to side. Always make sure you lean back to feel the exercise more and
always aim to touch the weight on the ground to get the full range of movement. Now
without any rest go straight into a 60 second plank aiming to keep your back flat and your
core engaged the entire time.

All those exercises in a row = 1 round. Aim to complete 5 rounds as fast whilst still
keeping good, quality form through-out. HAVE FUN!

20 | SQ FITNESS: FASTEST WAY TO GET SHREDDED ABS

WORKOUT 5

EXERCISE SETS REPS

Bicycle Crunches 5 10 (each side = 1 rep)

V-sit ups 5 10

Reverse Crunches 5 10

KB sit ups 5 10

KB Russian Oblique Twists 5 10

Plank 5 60 second plank hold

21 | SQ FITNESS: FASTEST WAY TO GET SHREDDED ABS

 WELL D O N E
YOU D I D IT !
K eep r e a d i n g
to s ee W H A TS
NEXT!
What’s next?
22 | SQ FITNESS: BUILD A BIGGER BOOTY
 CLIENTS
My client’s results speak
for themselves

What’s next?

23 | SQ FITNESS: FASTEST WAY TO GET SHREDDED ABS

 What ’ s N ex t?
I hope you enjoyed your Fastest Way To Get Shredded Abs E-book.
To find out more information about all my programs please visit:

www.sqfitness.com.au.

As you have seen my client’s results speak for themselves.

I look forward to continuing to work with you.

Yours in Health and Fitness,

Simon Quiddington

24 | SQ FITNESS: BUILD A BIGGER BOOTY

 DISCLAIMER

As with any exercise program, you assume certain risks to your health
and safety by following SQ Fitness. Any form of exercise can cause
injuries if the exercises are performed incorrectly, and the workouts
and programs at SQ Fitness is no exception. It is possible that you
may become injured doing the exercises in this program, especially if
they are completed with poor form.

Although thorough instruction is included on correct form for every

single exercise, realize that SQ Fitness (like any other exercise
program) does involve a risk of injury. Simon is not a medical doctor
or nutritionist. His advice is not meant as a substitute for medical
advice. Please consult your doctor before beginning any exercise or
diet program.

Please see our full legal disclaimer and risks of product use.

25 | SQ FITNESS: BUILD A BIGGER BOOTY

 RISKS OF PRODUCT USE

This e-books content is not a substitute for direct, personal,

professional medical care and diagnosis. None of the exercises
(including products and services) SQ Fitness should be performed
or otherwise used without clearance from your physician or health
care provider. The information contained within is not intended to
provide specific physical or mental health advice, or any other advice
whatsoever, for any individual or company and should not be relied
upon in that regard. We are not medical professionals and nothing in
this e-book should be misconstrued to mean otherwise.

There may be risks associated with participating in activities

mentioned for people in poor health or with pre-existing physical
or mental health conditions. Because these risks exist, you will not
participate if you are in poor health or have a pre-existing mental or
physical condition. If you choose to participate in these risks, you
do so of your own free will and accord, knowingly and voluntarily
assuming all risks associated with such dietary activities. These risks
may also exist for those who are currently in good health right now.

In addition, the SQ Fitness exercise programs are designed to

be challenging with the aim to get you lean and strong as fast as
possible. An important component of the program is lifting heavy
weights. This activity is inherently risky, and especially so if done with
poor form. If you experience any pain you must consult with your
doctor

26 | SQ FITNESS: BUILD A BIGGER BOOTY

 Head to www.sqfitness.com.au
to see our whole range of E-Books.

27 | SQ FITNESS: BUILD A BIGGER BOOTY