logo
BoostcampPNG

Empress Abs 👸🏾💪🏾

by Amber R.
3 athletes joined

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
    Sep 13, 2025 04:47

Summary

Unleash your inner strength with the Empress Abs program, a focused 8-week journey designed to sculpt and define your core. Committing just two days a week, you'll tackle a variety of exercises, including weighted decline crunches and cable crunches, ensuring a comprehensive approach to ab training. Each session is crafted to challenge your limits while promoting muscle growth and endurance. Get ready to elevate your fitness game and reveal the powerful core you’ve always wanted!
Muscle Engagement
Front
Back
MuscleSet
Abs
86.8%
Stretching
9.4%
Forearms
3.8%
BlogBannerPC
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
BlogBannerPC
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