Scribd
Upload
18 views

gracieabramsabroutineupdated (1)

The document outlines a comprehensive ab routine program aimed at building a lean, toned core and improving endurance through core-focused exercises and cardio. It includes specific exercises with recommended sets, reps, and rest times, as well as a cardio program detailing frequency and duration. Additionally, it provides tips for success, recommended adjustments for different fitness levels, and an invitation to join an accountability club for support.

Uploaded by

r16586186
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
18 views

gracieabramsabroutineupdated (1)

The document outlines a comprehensive ab routine program aimed at building a lean, toned core and improving endurance through core-focused exercises and cardio. It includes specific exercises with recommended sets, reps, and rest times, as well as a cardio program detailing frequency and duration. Additionally, it provides tips for success, recommended adjustments for different fitness levels, and an invitation to join an accountability club for support.

Uploaded by

r16586186
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 1

Machine Translated by Google

GRACIE ABRAMS AB ROUTINE PROGRAM Goal: Build a lean, toned core and improve DIET ADVICE GUIDE HERE
endurance through a combination of core-focused exercises and cardio. Pair with the diet guide for optimal results.

AB PROGRAM
Exercise Sets Reps/Time Rest Notes
Plank 3 Hold until failure 3 60 sec Keep hips level, shoulders over wrists.
Decline Crunches 6-12 reps 3 60-90 sec Add weight, improve your form, or increase intensity week by week to progressively overload.
Cable Crunches 6-12 reps 60-90 sec Kneel, pull cable downward, and engage abs fully. Add weight, improve your form, or increase intensity week by week to progressively overload.
Side Plank (both sides) 3 Hold until failure 60 sec Engage obliques; avoid sagging hips.
Woodchoppers (Cable or Band) 3 6-12 per side 60-90 sec Focus on controlled oblique rotation. Add weight, improve your form, or increase intensity week by week to progressively overload.
Leg Raises 3 Until failure 60 sec Control the motion; avoid swinging.

CARDIO PROGRAM

Type of Cardio Frequency Duration Notes

Low-Intensity Steady-State (LISS) 2-3x per week 30-45 min Brisk walking, light jogging, or cycling at a moderate pace.
High-Intensity Interval Training (HIIT) 2x per week 15-20 min Examples: Sprint 30 sec, walk 1 min, repeat for 8-10 rounds.
Dance or Active Hobbies 1-2x per week 30-60 min Activities like dance, yoga, or barre are fun and engaging.

Tips for Success


Combine with Diet: Follow the linked diet guide for calorie balance and macronutrient alignment.
Track Your Progress: Log workouts, note improvements, and stay consistent.
Rest Days: Ensure 1-2 rest or active recovery days each week for recovery.
Train Til Failure: Take every set til failure in order to progressively overload and see progress. If you go above 12 reps increase the weight, and below 6 decrease
Volume: If this is too much volume, I'd stick with the progressive overload exercises and lose the bodyweight stuff

Recommended Adjustments
For Beginners: Focus only on weighted exercises (decline crunches, cable crunches, woodchoppers) and include 1-2 bodyweight movements as finishers.
For Intermediates: Use the full program but alternate days between bodyweight and weighted emphasis.
For Advanced: Follow the full program as written, but ensure proper rest between sessions to prevent overtraining.

Struggling to Stay Disciplined?


Join the FREE Accountability Club and get support to crush your goals!

You might also like