Strong, Sculpted Abs

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RATING: 24 (FROM 4 JEFIT MEMBERS)

2 DAYS - Cutting - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is an intermediate, 2-day, abdominal routine. You will start with a core warm-up consisting of 3 movements. Following this you'll move through a series of core exercise that will work your abs from every angle: flexion, rotation, lateral flexion, and stabilization.

There are a total of 16 sets that you will need to complete once the warm-up is finished.

Workout #2 is the same sequence of exercises but the volume is increased. Rest 2-3 days between workout 1 & 2.

Stay Strong,

Michael Wood, CSCS
Jefit Team

Day 1
Day 2

Workout 1 11 exercises, 32 mins

Cat Stretch	1x8 reps	rest: 15s
Rolling	1x8 reps	rest: 15s
Scorpion	1x8 reps	rest: 20s
Barbell Ab Rollout (Kneeling)	1x8 reps	rest: 30s
Stability Ball Pull-In	1x8 reps	rest: 30s
Kettlebell Figure Eight	2x8 reps	rest: 10s
Kettlebell Double Windmill	2x6 reps	rest: 20s
Weight Plate Russian Twist	2x10 reps	rest: 15s
Weighted Crunch	2x10 reps	rest: 15s
Cable Wood Chop	2x12 reps	rest: 20s
Air Bike	2x15 reps	rest: 20s

Workout 2 11 exercises, 33 mins

Cat Stretch	1x8 reps	rest: 15s
Rolling	1x8 reps	rest: 15s
Scorpion	1x8 reps	rest: 20s
Barbell Ab Rollout (Kneeling)	1x10 reps	rest: 30s
Stability Ball Pull-In	1x10 reps	rest: 30s
Kettlebell Figure Eight	2x10 reps	rest: 10s
Kettlebell Double Windmill	2x8 reps	rest: 20s
Weight Plate Russian Twist	2x12 reps	rest: 15s
Weighted Crunch	2x12 reps	rest: 15s
Cable Wood Chop	2x10 reps	rest: 20s
Air Bike	2x20 reps	rest: 20s