Abs/core program

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[THE4ACADEMY – Abs/core] by THE4SHOP(I/N 406353761) Limited Copyright © 2022. THE4SHOP.
All rights reserved.
No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or
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DISCLAIMER
The information provided in this program is for educational purposes only. I am not a doctor and
this program is not meant to be taken as medical advice. The information provided in this program
is based on my experiences as well as my interpretations of the current research available. The
advice in this program is meant for healthy adults only. You should consult your physician to ensure
the tips given in this program are appropriate for your individual circumstances. If you have any
health issues or pre-existing conditions, please consult with your physician before implementing
any of the information provided below. This product is for informational purposes only and the
author does not accept any responsibility for any liabilities.
Abs and core program is created and designed to strengthen your abs/core in a
short time. During the process of creating the program our coaches made focus
on several things, to get a maximal result in a short time with almost no
equipment, but don't forget when it comes to abs, slow and steady wins the
race.

Lets start off with the basic mindset of this abs workout plan. Getting ripped is
about making sacrifices. Summer is approaching and the longer you wait, the
more you will have to sacrifice your way of life by showing up late for the party.
So no more waiting around for the perfect time. This is a perfect time.

First up is the diet. This will become your most important component because it
takes the most discipline, and if you’re not getting rid of the fat and water, then
your abs are going to seem more like a two-pack. With the diet, don’t drastically
cut carbs—instead burn them. Keep carbs constant until your abs are truly
ready to be seen, then a quick cut will rip out the final drops of water.
 About the structure:

Timing of exercises:
30 seconds - Beginner
45 Seconds - Advanced
1 Minute – Legendary

Rest between exercises:

20 Seconds - Beginner
10 Secondes - Advanced
No rest – Legendary

Recommended: 2 sessions each week

Session A Workouts Reps Rest

V ins 30 Sec

Plank 30 Sec

Side plank (L) 30 Sec

Side plank (R) 30 Sec

Rolling plank 30 Sec

Shoulder taps 30 Sec

Rest – 2 minutes

Russian twist 30 Sec

Ab crunch 30 Sec

Lying leg raises 30 Sec

Heel touches 30 Sec

Monster static hold 30 Sec

Reverse crunch 30 Sec

Session B Workouts Reps Rest

Scissors leg raises 30 Sec

Plank knee to chest 30 Sec

Star crunch 30 Sec

Plank knee in 30 Sec

Flutter kicks 30 Sec

Wide push ups 30 Sec

Rest – 2 minutes

Close push ups 30 Sec

Extended plank 30 Sec

Forarm push ups 30 Sec

Alternative superman 30 Sec

Plank superman (L) 30 Sec

Plank superman (R) 30 Sec

Session C Workouts Reps Rest

Side plank with rotation (R) 30 Sec

Side plank with rotation (L) 30 Sec

Rotational hollow body (R) 30 Sec

Rotational hollow body (L) 30 Sec

Hollow body knee to elbow 30 Sec

Extended plank 30 Sec

Rest – 2 minutes

Reach thoughts 30 Sec

Explosive sit ups 30 Sec

Plank leg kicks 30 Sec

Plank knee to chest 30 Sec

Heel touches 30 Sec

Monster push ups 30 Sec

Session D Workouts Reps Rest

Plank extensions 30 Sec

Scissor leg raises 30 Sec

Side crucnhes 30 Sec

Heel touches 30 Sec

Ab crunches 30 Sec

L toe touches 30 Sec

Rest – 2 minutes

Monster static pose 30 Sec

Rolling plank 30 Sec

Oblique floor crunch (R) 30 Sec

Oblique floor crunch (L) 30 Sec

Side plank extensions #2 (R) 30 Sec

Side plank extensions #2 (L) 30 Sec

Session E Workouts Reps Rest

Side plank (R) 30 Sec

Side plank (L) 30 Sec

Explosive sit up 30 Sec

V ins 30 Sec

Ab crunches 30 Sec

Heel touches 30 Sec

Rest – 2 minutes

Side plank extension #3 (R) 30 Sec

Side plank extensions #3 (L) 30 Sec

Star crunch 30 Sec

Plank knee in 30 Sec

Flutter kicks 30 Sec

Russian twist 30 Sec

Session F Workouts Reps Rest

Side plank extension #2 (R) 30 Sec

Side plank extension #2 (L) 30 Sec

Alternative superman 30 Sec

Close push ups 30 Sec

Planks up 30 Sec

V ins 30 Sec

Rest – 2 minutes

Plank leg kicks 30 Sec

L toe touches 30 Sec

Scissor leg raises 30 Sec

Wide push ups 30 Sec

Lying leg raises 30 Sec

V ins 30 Sec
Session G Workouts Reps Rest

Wide push up 30 Sec

Scissor leg raises 30 Sec

Bodyweight crunches 30 Sec

Reverse crunches 30 Sec

V ins 30 Sec

Heel touches 30 Sec

Rest – 2 minutes

V ins 30 Sec

Star crunches 30 Sec

Explosive sit up 30 Sec

Plank knee in 30 Sec

Plank 30 Sec

Planks up 30 Sec
Session H Workouts Reps Rest

Side plank with rotation (R) 30 Sec

Side plank with rotation (L) 30 Sec

Rotational hollow body (R) 30 Sec

Rotational hollow body (L) 30 Sec

Hollow body knee to elbow 30 Sec

Extended plank 30 Sec

Rest – 2 minutes

Close push ups 30 Sec

Extended plank 30 Sec

Forarm push ups 30 Sec

Alternative superman 30 Sec

Plank superman (L) 30 Sec

Plank superman (R) 30 Sec