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Empress Abs 👸🏾💪🏾

by Amber R.

Program Description

This intermediate program is developed to strengthen your core muscles and pelvic floor. I think that should also help with the fupa area for the ladies and defining the V line for the fellas. 

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    8 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jun 09, 2025 04:35
  • Last Edited
    Aug 20, 2025 08:52
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
2
1
12 reps
12 reps
RPE 6.5
RPE 7
2
Cable Crunch
2
1
20 reps
20 reps
RPE 6.5
RPE 8.5
3
Russian Twist
2
1
12 reps
12 reps
RPE 6.5
RPE 8.5
4
In-And-Outs
3
15 reps
RPE 8
5
Ab Wheel
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
2
1
12 reps
12 reps
RPE 6.5
RPE 7
2
Cable Crunch
2
1
20 reps
20 reps
RPE 6.5
RPE 8.5
3
Russian Twist
2
1
12 reps
12 reps
RPE 6.5
RPE 8.5
4
In-And-Outs
3
15 reps
RPE 8
5
Ab Wheel
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
2
1
12 reps
12 reps
RPE 6.5
RPE 7
2
Cable Crunch
2
1
20 reps
20 reps
RPE 6.5
RPE 8.5
3
Russian Twist
2
1
12 reps
12 reps
RPE 6.5
RPE 8.5
4
In-And-Outs
3
15 reps
RPE 8
5
Ab Wheel
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
2
1
12 reps
12 reps
RPE 6.5
RPE 7
2
Cable Crunch
2
1
20 reps
20 reps
RPE 6.5
RPE 8.5
3
Russian Twist
2
1
12 reps
12 reps
RPE 6.5
RPE 8.5
4
In-And-Outs
3
15 reps
RPE 8
5
Ab Wheel
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
2
1
12 reps
12 reps
RPE 6.5
RPE 7
2
Cable Crunch
2
1
20 reps
20 reps
RPE 6.5
RPE 8.5
3
Russian Twist
2
1
12 reps
12 reps
RPE 6.5
RPE 8.5
4
In-And-Outs
3
15 reps
RPE 8
5
Ab Wheel
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
2
1
12 reps
12 reps
RPE 6.5
RPE 7
2
Cable Crunch
2
1
20 reps
20 reps
RPE 6.5
RPE 8.5
3
Russian Twist
2
1
12 reps
12 reps
RPE 6.5
RPE 8.5
4
In-And-Outs
3
15 reps
RPE 8
5
Ab Wheel
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
2
1
12 reps
12 reps
RPE 6.5
RPE 7
2
Cable Crunch
2
1
20 reps
20 reps
RPE 6.5
RPE 8.5
3
Russian Twist
2
1
12 reps
12 reps
RPE 6.5
RPE 8.5
4
In-And-Outs
3
15 reps
RPE 8
5
Ab Wheel
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
2
1
12 reps
12 reps
RPE 6.5
RPE 7
2
Cable Crunch
2
1
20 reps
20 reps
RPE 6.5
RPE 8.5
3
Russian Twist
2
1
12 reps
12 reps
RPE 6.5
RPE 8.5
4
In-And-Outs
3
15 reps
RPE 8
5
Ab Wheel
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
12 reps
RPE 8.5
2
Dead Bug
3
15 reps
RPE 7.5
3
Suitcase Carry
3
45 secs
RPE 7.5
4
Bird Dog
3
12 reps
RPE 8
5
Side To Heel Taps
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
12 reps
RPE 8.5
2
Dead Bug
3
15 reps
RPE 7.5
3
Suitcase Carry
3
45 secs
RPE 7.5
4
Bird Dog
3
12 reps
RPE 8
5
Side To Heel Taps
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
12 reps
RPE 8.5
2
Dead Bug
3
15 reps
RPE 7.5
3
Suitcase Carry
3
45 secs
RPE 7.5
4
Bird Dog
3
12 reps
RPE 8
5
Side To Heel Taps
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
12 reps
RPE 8.5
2
Dead Bug
3
15 reps
RPE 7.5
3
Suitcase Carry
3
45 secs
RPE 7.5
4
Bird Dog
3
12 reps
RPE 8
5
Side To Heel Taps
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
12 reps
RPE 8.5
2
Dead Bug
3
15 reps
RPE 7.5
3
Suitcase Carry
3
45 secs
RPE 7.5
4
Bird Dog
3
12 reps
RPE 8
5
Side To Heel Taps
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
12 reps
RPE 8.5
2
Dead Bug
3
15 reps
RPE 7.5
3
Suitcase Carry
3
45 secs
RPE 7.5
4
Bird Dog
3
12 reps
RPE 8
5
Side To Heel Taps
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
12 reps
RPE 8.5
2
Dead Bug
3
15 reps
RPE 7.5
3
Suitcase Carry
3
45 secs
RPE 7.5
4
Bird Dog
3
12 reps
RPE 8
5
Side To Heel Taps
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
12 reps
RPE 8.5
2
Dead Bug
3
15 reps
RPE 7.5
3
Suitcase Carry
3
45 secs
RPE 7.5
4
Bird Dog
3
12 reps
RPE 8
5
Side To Heel Taps
3
12 reps
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Decline Crunch (Weighted)
2 Sets
1 Set
12 Reps
12 Reps
@6.5
@7
2
Cable Crunch
2 Sets
1 Set
20 Reps
20 Reps
@6.5
@8.5
3
Russian Twist
2 Sets
1 Set
12 Reps
12 Reps
@6.5
@8.5
4
In-And-Outs
3 Sets
15 Reps
@8
5
Ab Wheel
3 Sets
12 Reps
@8
Day 2
1
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@8.5
2
Dead Bug
3 Sets
15 Reps
@7.5
3
Suitcase Carry
3 Sets
45 secs
@7.5
4
Bird Dog
3 Sets
12 Reps
@8
5
Side To Heel Taps
3 Sets
12 Reps
@7