HIIT MAX: VOL.

II ABS | 1
A ROCK-SOLID
ABDOMINALS TRAINING
PLAN IS ESSENTIAL TO
ANY FITNESS PROGRAM.
The absolute best way to train your
abdominals is by combining the most
effective abs exercises (provided in this
guide) with the HIIT MAX Volume II
workouts. By doing so, you will target
your core while burning lots of calories
at the same time. That’s called winning
in my book!
WHEN TO PERFORM
The abdominals are a special
muscle group that can be
trained frequently. You can do
the ab exercises found in this
guide every other day, either
after your HIIT MAX Volume II
workout or your Zone 1 work.
FOR BEST RESULTS
To see real results from any abdominals
training program, including HIIT MAX:
Volume II ABS, you must adhere to
an effective nutrition prescription.
With positive reinforcement from the
right nutrition, you can expect the best
definition.
Therefore, I highly encourage you
to follow the HIIT MAX Nutrition
Prescription provided with this program.
By applying the 5 simple steps of the
accompanying HIIT MAX Nutrition
Prescription, doing the HIIT MAX:
Volume II workouts, and completing
the HIIT MAX: Volume II ABS training,
you will see amazing results.
You will become stronger, build muscle,
burn fat, look great, and sculpt a more
attractive set of abdominals—all within
just a matter of weeks with HIIT MAX.
HIIT MAX: VOL. II ABS | 2
ABDoMINAL EXERCISES
INSTRUCTIONS: There are a total of 6 HIIT ABS routines. Please select ONLY 1
and perform it as indicated at the bottom of the workout. For an even more
intense session, perform it just after HIIT MAX with little to no rest. Otherwise
perform it on your Zone 1 “active rest” days. You may choose to do HIIT
ABS every day if you’d like. (note: DO NOT perform the same HIIT ABS
routine two days in a row. Always select a different routine.)

EXERCISE REPS/TIME
Mountain Climbers 1 min.

1. Bicyles 20 reps
Rest 30 sec.

REPEAT 6X

EXERCISE REPS/TIME
PlankUp Jacks 30 sec.
Mountain Climbers 30 sec.

2. Rest 30 sec.

Sprinter Crunches 20 reps

REPEAT 6X

FOR INDIVIDUAL EXERCISE INSTRUCTIONS:

Refer to written instructions at the end of this guide, or click here to view video instructions.

HIIT MAX: VOL. II ABS | 3

 EXERCISE REPS/TIME
Bicyles 30 reps

Rest 15 sec.

3. Body Saw 1 min.

Mountain Climbers Fail
Rest 1 min.

REPEAT 4X

EXERCISE REPS/TIME
Morefit Climbers 12 reps
Heel Touches 1 min.

4. Rest 15 sec.

SitUp V 10 reps

REPEAT 4X

FOR INDIVIDUAL EXERCISE INSTRUCTIONS:

Refer to written instructions at the end of this guide, or click here to view video instructions.
HIIT MAX: VOL. II ABS | 4
 EXERCISE REPS/TIME
Morefit Climbers 20 sec.

Rest 20 sec.
PlankUp 30 sec.
5. Rest 30 sec.
Mountain Climber 40 sec.
Rest 40 sec.

REPEAT 3X

EXERCISE REPS/TIME
Heel Touches 1 min.
Side Plank (L) 30 sec.
Heel Touches 30 sec.

6. Side Plank (R) 30 sec.

Bicycle 30 sec.

Rolling Plank 30 sec.

Rest 1 min.

REPEAT 3X

FOR INDIVIDUAL EXERCISE INSTRUCTIONS:

Refer to written instructions at the end of this guide, or click here to view video instructions.

HIIT MAX: VOL. II ABS | 5

 exercise
INDEX
Click here to view video instructions.

ROLLING PLANK MOREFIT CLIMBER

Start out plank position, with forearms on This exercise combines the mountain
the ground, toes on the ground, and your climber with the plank up.
entire body lifted in a straight line over your
Start out in a push-up position,
toes and forearms.
elbows, knees, and back straight.
Next, keeping your body and knees straight,
Bring your right foot to your right
raise your left hand to your hip as you rotate
hand, return to push-up position, and
sideways, holding yourself up on only your
then bring your left foot to your left
right forearm and your toes.
hand. Return to push-up position.
Hold this position for a few seconds and
Now, keeping your back and knees
then return to plank position.
straight, lower yourself onto your
Repeat on the opposite side by bringing forearms into plank position.
your right hand to your hip and turning so
Raise yourself back up to push-up position
that you are holding yourself up on only
and repeat until you complete the set.
your left forearm and your toes.

PLANKUP JACK
Begin in plank position, with hands shoulder width apart, shoulders over your wrists
and both feet together.

Jump your legs wide, as in a standing jumping jack, and jump feet back together.
Make sure to keep your upper body and core in plank position.

Continue until set is complete.

HIIT MAX: VOL. II ABS | 6
SITUP V
Lie flat on your back with your legs straight and your arms straight above your head.

Using your abs, bend at the hips and bring your legs and arms to meet, making sure
to keep your knees and elbows straight.

Return to original position and repeat.

HEEL TOUCHES
Lay down on your back with your knees bent, with feet flat on the ground and slightly
wider than shoulder width apart.

Extend your arms towards towards your feet, hovering above the ground with palms
facing inwards.

Crunch your abs in the forward right direction, reaching for your right ankle. Try to
catch your right ankle.

Hold for a moment, return to starting position, and crunch abs to the left side, reaching
for the left ankle.

Repeat until set is complete.

MOUNTAIN CLIMBER
Start out in a push-up position, with your hands
shoulder width apart and your back straight.

Quickly bend your right knee and raise it

towards your shoulders, tapping your foot on
the ground when your knee is at your elbow.

Return to starting position and quickly move

your left leg to your shoulders.

Make sure not to pause between legs and to

move quickly but keep your posture.
HIIT MAX: VOL. II ABS | 7
SPRINTER CRUNCHES
Start by laying on your back and with your legs straight, arms straight by your sides.
Next, using your abs, raise your back off the the ground and bring your right knee up
towards your left shoulder.
Twist so your body towards your right side while doing this, keep lifting until only your lower back
is still on the ground.
Hold for a moment before returning to starting position, repeat with your left side,
and continue without stopping until you complete the set.

SIDE PLANK BODY SAW

Lay on your side with your knees straight.
Place your elbow and forearm on
the ground, perpendicular to your
body. Prop your upper body over your
forearm, with your elbow under your
shoulder.
Tighten your core and raise your hips
until your body is in a straight line.
Begin in plank position, with your feet on at
movable surface, such as glider pads or a
towel on hardwoods.
Using your core muscles, bring your feet
together while squeeze your glutes.
While in keeping this position, repeatedly
move entire body forward and backwards,
keeping your forearms still on the ground.

Hold for until the set time is complete. Continue until set is complete.

PLANK UP
Start out in a push-up position, elbows, knees, and back straight.
Bend your right elbow and lower yourself onto your forearm, then do the same with
your left arm.
Hold this plank for a few seconds and then straighten your elbows so that you return
to original push-up position.
HIIT MAX: VOL. II ABS | 8
BICYCLE
Lie flat on your back with your legs straight and your
arms bent, with your head resting in your hands.

Raise legs to a 45 degree angle above the

ground.

Using your abs, twist so that your right elbow

moves towards your left leg.
Return to original position and repeat, moving your
left leg towards your right elbow.

PLANK JACK
Begin in plank position, with hands shoulder width apart, shoulders over your wrists
and both feet together.
Jump your legs wide, as in a standing jumping jack, and jump feet back together.
Make sure to keep your upper body and core in plank position.
Continue until set is complete.

HIIT MAX: VOL. II ABS | 9

HIIT Max Carve Training Guide Volume II
By Michael Morelli Jr.

Consult your physician and get permission before starting any exercise program
or altering your diet. The programs and information expressed within this book
are not medical advice, but for educational purposes only. This program is
designed for healthy individuals over the age of 18.

If you are taking any medications, you must talk to your physician before
starting any exercise program, including Six-Pack Finishers. If you experience
any lightheadedness, dizziness, or shortness of breath while exercising, stop the
movement and consult a physician.

The author is not responsible in any manner whatsoever for any injury or
health condition that may occur through following the programs and opinions
expressed herein. Dietary information is presented for informational purposes
only and may not be appropriate for all individuals.

The editors and publishers advise readers to take full responsibility for their
safety and know their limits. The ideas represent the author’s opinions and are
solely for informational and educational purposes.

No part of this book may be used or reproduced in any manner whatsoever

without written permission except in the case of brief quotations utilized in
articles and reviews.

HIIT MAX: VOL. II ABS | 10

HIIT MAX: VOL. II ABS | 11