Free workout routine.

Our free workout routine and free ab workout plan is broken down into 4 categories: Upper Abs, Lower Abs, Love Handles and Lower Back.

Abdominal muscles are like any other muscle, they don’t respond to hundreds of repetitions. When you can easily do 15 reps of any ab exercise, you need to switch exercises or add resistance.  Ab muscles can be over-trained just like any other muscle. You need to give your six pack abs enough rest to recuperate. Over-training will result in diminished gains and soreness.  So you will train your abs only three times a week.

Our free wokout routine will start like this. One day you will do Upper Abs, second day you will do a lower ab exercise and the third day you can do oblique and lower back.

Week 1-2 of the free workout routine.      Frequency: 3 times a week
(Example: Monday, Wednesday, Friday)

Day 1 Upper Abs

Exercise	Sets	Reps
Basic Crunch	2	10-15
Crunches Knees in Air	2	10-15
Butterfly Crunch	2	10-15

Rest between sets: 60 seconds

Day 2 Lower Abs

Exercise	Sets	Reps
Lying leg raise	2	10-15
Reverse Crunch	2	10-15
Knee Ups	2	10-15

Rest between sets: 60 seconds

Day 3 Oblique and Lower Back

Exercise	Sets	Reps
Side Crunches	2	10-15
Single-Side Leg Raises	2	10-15
Back Extension	2	10-15

Rest between sets: 60 seconds

 

 
Week 3-4 of the free workout routine.     Frequency: 3 times a week
(Example: Monday, Wednesday, Friday)

Day 1 Upper Abs

Exercise	Sets	Reps
Crunches Legs straight out	3	12-15
Toe Touches	3	12-15
Crunches Knees Up	3	12-15

Rest between sets: 45 seconds

 

Day 2 Lower Abs

Exercise	Sets	Reps
Reverse Crunches	3	12-15
Knee Raises	3	12-15
Seated Knee Raises	3	12-15

Rest between sets: 45 seconds

 

Day 3 Oblique and Lower Back

Exercise	Sets	Reps
Side Crunches	3	12-15
Side Bends	3	12-15
Back Extension	3	12-15

Rest between sets: 45 seconds

 

Week 5-8 of the free workout routine.      Frequency: 3 times a week
(Example: Monday, Wednesday, Friday)

 

Day 1 Upper Abs

Exercise	Sets	Reps
Crunches Legs Straight Up	3	15-20
Crunches Leg Straight Out	3	15-20
Crunches Legs Up Spread	3	15-20

Rest between sets: 30 seconds

Day 2 Lower Abs

Exercise	Sets	Reps
Leg Raises	3	15-20
Knee Raises	3	15-20
Hip Raises	3	15-20

Rest between sets: 30 seconds

 

Day 3 Oblique and Lower Back

Exercise	Sets	Reps
Side Jackknife	3	15-20
Side Crunches	3	15-20
Hyper Extensions	2	15-20

Rest between sets: 30 seconds

Week 9 & 10 of the free workout routine. Frequency: 3 times a week
(Example: Monday, Wednesday, Friday)

Day 1 Upper Abs

Exercise	Sets	Reps
Crunches Legs Straight Up	3	20-25
Toe Touches	3	20-25
Crunches Knees Up	3	20-25

Rest between sets: 20 seconds

 

Day 2 Lower Abs

Exercise	Sets	Reps
Seated Knee Raises	3	20-25
Leg Raises	3	20-25
Hip Raises	3	20-25

Rest between sets: 20 seconds

 

Day 3 Oblique and Lower Back

Exercise	Sets	Reps
Standing Twists	3	20-25
Side Bends	3	20-25
Hyper Extensions	3	20-25

Rest between sets: 20 seconds

 

Week 11 & 12  of the free workout routine.    Frequency: 3 times a week
(Example: Monday, Wednesday, Friday)

 

Day 1 Upper Abs

Exercise	Sets	Reps
Weighted  Crunches	2	8-12
Weighted Crunches Knees Up	2	8-12
Weighted Crunches Legs Straight Out	2	8-12

Rest between sets: 10 seconds

 

Day 2 Lower Abs

Exercise	Sets	Reps
Weighted Leg Raises	2	8-12
Weighted Reverse Crunches	2	8-12
Weighted Knee Raises: Seated	2	8-12

Rest between sets: 10 seconds

 

Day 3 Oblique and Lower Back

Exercise	Sets	Reps
Side Crunches	3	20-25
Weighted Side Bends	3	10-15
Weighted Hyper Extensions	2	8-12

Rest between sets: 10 seconds