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Ab Routine
by Ktoddm6
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3 weeks for each phase Phase 2 is 16-25 reps
Workouts
Phase 1 Day 1
Roman Chair Sit-Ups
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
12
60 sec
2
12
60 sec
3
12
60 sec
Roman Chair Sit-Ups
3 sets
Start
in App
Reverse Crunches
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
12
60 sec
2
12
60 sec
3
12
60 sec
Reverse Crunches
3 sets
Start
in App
Active Planks
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
12
60 sec
2
12
60 sec
Active Planks
2 sets
Start
in App
Kneeling Ab Wheel Rollouts
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
12
60 sec
2
12
60 sec
Kneeling Ab Wheel Rollouts
2 sets
Start
in App
Phase 1 Day 2
hanging leg raises
Start
in App
Set
Reps
Rest time
1
12
60 sec
2
12
60 sec
3
12
60 sec
hanging leg raises
3 sets
Start
in App
Long Lever Ball Crunches
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
20
60 sec
2
20
60 sec
3
20
60 sec
Long Lever Ball Crunches
3 sets
Start
in App
Cable Twists
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
20
60 sec
2
20
60 sec
Cable Twists
2 sets
Start
in App
Ab Wheel Planks
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
0 sec
Ab Wheel Planks
1 sets
Start
in App
Phase 2 Day 1
Roman Chair Sit-Ups
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
25
0 sec
Roman Chair Sit-Ups
1 sets
Start
in App
Reverse Crunches
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
25
60 sec
Reverse Crunches
1 sets
Start
in App
Roman Chair Sit-Ups
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
25
0 sec
Roman Chair Sit-Ups
1 sets
Start
in App
Reverse Crunches
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
25
60 sec
Reverse Crunches
1 sets
Start
in App
Roman Chair Sit-Ups
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
25
0 sec
Roman Chair Sit-Ups
1 sets
Start
in App
Reverse Crunches
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
25
60 sec
Reverse Crunches
1 sets
Start
in App
Kneeling Ab Wheel Rollouts
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
25
60 sec
Kneeling Ab Wheel Rollouts
1 sets
Start
in App
Active Planks
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
25
60 sec
Active Planks
1 sets
Start
in App
Phase 2 Day 2
hanging leg raises
Start
in App
Set
Reps
Rest time
1
25
0 sec
hanging leg raises
1 sets
Start
in App
Long Lever Ball Crunches
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
25
60 sec
Long Lever Ball Crunches
1 sets
Start
in App
hanging leg raises
Start
in App
Set
Reps
Rest time
1
25
0 sec
hanging leg raises
1 sets
Start
in App
Long Lever Ball Crunches
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
25
60 sec
Long Lever Ball Crunches
1 sets
Start
in App
Kneeling Angled Ab Wheel Rollouts
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
26
60 sec
Kneeling Angled Ab Wheel Rollouts
1 sets
Start
in App
Active Planks
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
25
0 sec
Active Planks
1 sets
Start
in App
Cable Twists
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
25
0 sec
Cable Twists
1 sets
Start
in App
Ab Wheel Planks
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
60 sec
Ab Wheel Planks
1 sets
Start
in App
Active Planks
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
25
0 sec
Active Planks
1 sets
Start
in App
Cable Twists
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
25
0 sec
Cable Twists
1 sets
Start
in App
Ab Wheel Planks
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
0 sec
Ab Wheel Planks
1 sets
Start
in App