Lvl.1 abs

by Kevin B.

4 athletes joined

Program Description

Quick abs

Program Overview

Level
Beginner
Goal
Athletics
Equipment
Dumbbell Only
Program Length
8 weeks
Time Per Workout
20 minutes
Created
Aug 08, 2024 01:38
Last Edited
Sep 05, 2024 11:00

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

Day 1

1

Cable Crunch

3

15-25 reps

RPE 7

2

Plank

3

1 mins

RPE 10

3

Hanging Leg Raise

3

10-20 reps

RPE 10

4

Side Bend (Dumbbell)

3

10-20 reps

RPE 7

Day 1

1

Cable Crunch

3

15-25 reps

RPE 7

2

Plank

3

1 mins

RPE 10

3

Hanging Leg Raise

3

10-20 reps

RPE 10

4

Side Bend (Dumbbell)

3

10-20 reps

RPE 7

Day 1

1

Cable Crunch

3

15-25 reps

RPE 7

2

Plank

3

1 mins

RPE 10

3

Hanging Leg Raise

3

10-20 reps

RPE 10

4

Side Bend (Dumbbell)

3

10-20 reps

RPE 7

Day 1

1

Cable Crunch

3

15-25 reps

RPE 7

2

Plank

3

1 mins

RPE 10

3

Hanging Leg Raise

3

10-20 reps

RPE 10

4

Side Bend (Dumbbell)

3

10-20 reps

RPE 7

Day 1

1

Twisting Bench Crunches

3

20-30 reps

RPE 10

2

Plank With Feet On Bench

3

1 mins

RPE 10

3

Decline Sit Up (Weighted)

3

20-30 reps

RPE 7.5

4

Wood Chop

3

10-20 reps

RPE 7.5

Day 1

1

Twisting Bench Crunches

3

20-30 reps

RPE 10

2

Plank With Feet On Bench

3

1 mins

RPE 10

3

Decline Sit Up (Weighted)

3

20-30 reps

RPE 7.5

4

Wood Chop

3

10-20 reps

RPE 7.5

Day 1

1

Twisting Bench Crunches

4

20-30 reps

RPE 10

2

Plank With Feet On Bench

4

1 mins

RPE 10

3

Decline Sit Up (Weighted)

4

20-30 reps

RPE 7.5

4

Wood Chop

4

10-20 reps

RPE 7.5

Day 1

1

Twisting Bench Crunches

4

20-30 reps

RPE 10

2

Plank With Feet On Bench

4

1 mins

RPE 10

3

Decline Sit Up (Weighted)

4

20-30 reps

RPE 7.5

4

Wood Chop

4

10-20 reps

RPE 7.5

Day 2

1

Cable Crunch

3

15-25 reps

RPE 7

2

Plank

3

1 mins

RPE 10

3

Hanging Leg Raise

3

10-20 reps

RPE 10

4

Side Bend (Dumbbell)

3

10-20 reps

RPE 7

Day 2

1

Cable Crunch

3

15-25 reps

RPE 7

2

Plank

3

1 mins

RPE 10

3

Hanging Leg Raise

3

10-20 reps

RPE 10

4

Side Bend (Dumbbell)

3

10-20 reps

RPE 7

Day 2

1

Cable Crunch

3

15-25 reps

RPE 7

2

Plank

3

1 mins

RPE 10

3

Hanging Leg Raise

3

10-20 reps

RPE 10

4

Side Bend (Dumbbell)

3

10-20 reps

RPE 7

Day 2

1

Cable Crunch

3

15-25 reps

RPE 7

2

Plank

3

1 mins

RPE 10

3

Hanging Leg Raise

3

10-20 reps

RPE 10

4

Side Bend (Dumbbell)

3

10-20 reps

RPE 7

Day 2

1

Twisting Bench Crunches

3

20-30 reps

RPE 10

2

Plank With Feet On Bench

3

1 mins

RPE 10

3

Decline Sit Up (Weighted)

3

20-30 reps

RPE 7.5

4

Wood Chop

3

10-20 reps

RPE 7.5

Day 2

1

Twisting Bench Crunches

3

20-30 reps

RPE 10

2

Plank With Feet On Bench

3

1 mins

RPE 10

3

Decline Sit Up (Weighted)

3

20-30 reps

RPE 7.5

4

Wood Chop

3

10-20 reps

RPE 7.5

Day 2

1

Twisting Bench Crunches

4

20-30 reps

RPE 10

2

Plank With Feet On Bench

4

1 mins

RPE 10

3

Decline Sit Up (Weighted)

4

20-30 reps

RPE 7.5

4

Wood Chop

4

10-20 reps

RPE 7.5

Day 2

1

Twisting Bench Crunches

4

20-30 reps

RPE 10

2

Plank With Feet On Bench

4

1 mins

RPE 10

3

Decline Sit Up (Weighted)

4

20-30 reps

RPE 7.5

4

Wood Chop

4

10-20 reps

RPE 7.5

Day 1

1

Cable Crunch

3 Sets

15-25 Reps

@7

2

Plank

3 Sets

1 mins

@10

3

Hanging Leg Raise

3 Sets

10-20 Reps

@10

4

Side Bend (Dumbbell)

3 Sets

10-20 Reps

@7

Day 2

1

Cable Crunch

3 Sets

15-25 Reps

@7

2

Plank

3 Sets

1 mins

@10

3

Hanging Leg Raise

3 Sets

10-20 Reps

@10

4

Side Bend (Dumbbell)

3 Sets

10-20 Reps

@7