Day 1 Core Strength 1
Muscle Exercise Name Timer Reps Sets Track Back Pull Ups 45 sec 10 3 Abs Hanging Leg Raise 45 sec 15 3 Abs Landmine 180's 45 sec 15 3 Abs Exercise Ball Pull In 45 sec 15 3 Abs Weight Plate Russian Twist 45 sec 15 3 Abs Cable Crunch 45 sec 15 3 Back Hyperextensions - Back Extensions 45 sec 15 3 Abs Plank 45 sec - 3

Day 2 Core Strength 2
Muscle Exercise Name Timer Reps Sets Track Abs Barbell Ab Rollout 60 sec 10 3 Back Inverted Row 60 sec 15 3 Abs Decline Bench Leg Raise with Hip Thrust 60 sec 15 3 Abs Landmine 180's 60 sec 15 3 Back Hyperextensions - Back Extensions 60 sec 10 3 Abs Weight Plate Decline Crunch 60 sec 15 3 Abs Bird-Dog Plank 60 sec - 3 Abs Alternate Leg Bridge 60 sec 30 3

Day 3 GiantSets Core 1
Muscle Exercise Name Timer Reps Sets Track Abs Cable Wood Chops 0 sec 10 3 Abs Cable Wood Chops 0 sec 10 3 Abs Plank 0 sec - 3 Abs Decline Bench Leg Raise 90 sec 15 3 Abs Hip Thrusts 0 sec 15 3 Abs Weighted Crunches 0 sec 15 3 Upper Legs Mountain Climbers 90 sec 15 3 Abs Dragon Flag 0 sec 8 3 Abs Weight Plate Russian Twist 0 sec 26 3 Back Hyperextensions - Back Extensions 90 sec 15 3

Day 4 GiantSets Core 2
Muscle Exercise Name Timer Reps Sets Track Abs Barbell Ab Rollout 0 sec 10 3 Abs Landmine 180's 0 sec 10 3 Back Back Extension Machine 90 sec 15 3 Back Inverted Row 0 sec 15 3 Abs Decline Crunch 0 sec 15 3 Abs Seated Leg Tucks 90 sec 20 3 Abs Cable Crunch 0 sec 20 3 Abs Windshield Wipers 0 sec 15 3 Abs Superman Leg Stretch 90 sec - 3

Day 5 SuperSets Abs 1

Muscle Exercise Name Timer Reps Sets Track Abs Hanging Leg Raise 0 sec 15 3 Abs Dumbbell Side Bend 60 sec 15 3 Abs Reverse Crunch 0 sec 15 3 Abs Dragon Flag 60 sec 8 3 Abs Exercise Ball Pull In 0 sec 15 3 Abs Cable Kneeling Crunch with Alternating Oblique Twists 60 sec 30 3 Abs Kettlebell Figure Eight 0 sec 15 3 Abs Cable Pallof Press with Rotation 0 sec 6 3 Abs Cable Pallof Press with Rotation 60 sec 6 3 Abs Weight Plate Oblique Twists 60 sec 300 1

Day 6 SuperSets Abs 2
Muscle Exercise Name Timer Reps Sets Track Abs Cable Reverse Wood Chops 0 sec 15 3 Abs Side Bridge 60 sec - 3 Back Hyperextensions - Back Extensions 0 sec 15 3 Abs Jackknife Sit up 60 sec 15 3 Abs Ab Crunch Machine 0 sec 15 3 Abs Toe Touchers 60 sec 15 3 Abs Decline Bench Leg Raise with Hip Thrust 0 sec 15 3 Back Superman 60 sec - 3 Abs Weight Plate Oblique Twists 60 sec 300 1

Day 7 Tabata 20sec Core 1

Muscle Exercise Name Timer Reps Sets Track Abs Leg Raise 0 sec 10 2 Abs Toe Touchers 0 sec 10 2 Abs Air Bike 0 sec 10 2 Abs Jackknife Sit up 0 sec 10 2 Abs Leg Raise 0 sec 10 2 Abs Toe Touchers 0 sec 10 2 Abs Air Bike 0 sec 10 2 Abs Jackknife Sit up 90 sec 10 2 Abs Alternate Leg Reverse Hyper on Flat Bench 0 sec 10 2 Abs Decline Bench Alternate Leg Raise 0 sec 10 2 Upper Legs Mountain Climbers 0 sec 10 2 Upper Legs Burpee 0 sec 10 2 Abs Alternate Leg Reverse Hyper on Flat Bench 0 sec 10 2 Abs Decline Bench Alternate Leg Raise 0 sec 10 2 Upper Legs Mountain Climbers 0 sec 10 2 Upper Legs Burpee 90 sec 10 2 Abs Crunches 0 sec 10 2 Abs Weight Plate Russian Twist 0 sec 10 2 Abs Scissor Kick 0 sec 10 2 Back Lower Back Curl 0 sec - 2 Abs Crunches 0 sec 10 2 Abs Weight Plate Russian Twist 0 sec 10 2 Abs Scissor Kick 0 sec 10 2 Back Lower Back Curl 90 sec - 2 Abs Weight Plate Oblique Twists 60 sec 300 1

Day 8 GiantSets Core 3
Muscle Exercise Name Timer Reps Sets Track Abs Hanging Leg Raise 0 sec 15 3 Abs Exercise Ball Pull In 0 sec 20 3 Abs Dumbbell Two Arm Side Bend 60 sec 20 3 Abs Windshield Wipers 0 sec 15 3 Abs Leg Raise 0 sec 15 3 Abs Alternate Leg Bridge 60 sec 20 3 Abs Reverse Crunch 0 sec 20 3 Abs Plank 0 sec - 3 Abs Alternate Heel Touchers 60 sec 20 3 Abs Weight Plate Oblique Twists 60 sec 300 1

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