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Weekly Abs Workout Plan

The document outlines a 7-day intense abs workout plan, with each day focusing on different muscle groups and techniques. Each workout consists of a series of exercises performed in intervals, followed by a finisher to enhance core strength and stability. The final day is dedicated to light recovery and stretching to aid in muscle recovery.

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rahulsinghyadav1484
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79 views2 pages

Weekly Abs Workout Plan

The document outlines a 7-day intense abs workout plan, with each day focusing on different muscle groups and techniques. Each workout consists of a series of exercises performed in intervals, followed by a finisher to enhance core strength and stability. The final day is dedicated to light recovery and stretching to aid in muscle recovery.

Uploaded by

rahulsinghyadav1484
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

15-Minute Intense Basic Abs Workout (Weekly Plan)

Day 1: Classic Burn


1. Crunches (40 sec work / 10 sec rest)
2. Leg Raises (40 sec work / 10 sec rest)
3. Plank (40 sec work / 10 sec rest)
4. Heel Touches (40 sec work / 10 sec rest)
5. Reverse Crunch (40 sec work / 10 sec rest)
6. Bicycle Slow & Controlled (40 sec work / 10 sec rest)
Finisher: Plank hold (1 min) + Flutter Kicks (2 min nonstop)

Day 2: Obliques Fire


1. Side Crunch (Right) (40 sec work / 10 sec rest)
2. Side Crunch (Left) (40 sec work / 10 sec rest)
3. Russian Twists (fast) (40 sec work / 10 sec rest)
4. Side Plank Dips (Right) (40 sec work / 10 sec rest)
5. Side Plank Dips (Left) (40 sec work / 10 sec rest)
6. Plank with Hip Dips (40 sec work / 10 sec rest)
Finisher: High Knees (1 min) + Plank Hold (2 min)

Day 3: Lower Abs Attack


1. Reverse Crunch (40 sec work / 10 sec rest)
2. Leg Raises (40 sec work / 10 sec rest)
3. Flutter Kicks (40 sec work / 10 sec rest)
4. Knee to Chest (on back) (40 sec work / 10 sec rest)
5. Scissor Kicks (40 sec work / 10 sec rest)
6. Crunch Pulses (40 sec work / 10 sec rest)
Finisher: V-Hold (1 min) + Leg Raises (2 min nonstop)

Day 4: Stability + Burn


1. Plank Shoulder Taps (40 sec work / 10 sec rest)
2. High Plank (40 sec work / 10 sec rest)
3. Plank Knee Taps (40 sec work / 10 sec rest)
4. Superman Hold (40 sec work / 10 sec rest)
5. Bird Dog (slow & tight) (40 sec work / 10 sec rest)
6. Crunch Hold (40 sec work / 10 sec rest)
Finisher: Plank (3 mins - drop to knees if needed)

Day 5: Intense Cardio Core


1. Jumping Jacks (40 sec work / 10 sec rest)
2. Crossbody Mountain Climbers (40 sec work / 10 sec rest)
3. Plank Jacks (40 sec work / 10 sec rest)
4. High Knees (40 sec work / 10 sec rest)
5. Russian Twists (40 sec work / 10 sec rest)
6. Sit-ups (40 sec work / 10 sec rest)
Finisher: Burpees (1 min) + Crunches (2 min nonstop)

Day 6: Power Circuit


1. Crunches (40 sec work / 10 sec rest)
2. Leg Raises (40 sec work / 10 sec rest)
3. Bicycle Crunch (40 sec work / 10 sec rest)
4. Reverse Crunch (40 sec work / 10 sec rest)
5. Plank with Reach (40 sec work / 10 sec rest)
6. Flutter Kicks (40 sec work / 10 sec rest)
Finisher: V-Hold (1 min) + Scissors (2 min)

Day 7: Light Recovery


1. Cobra Stretch (40 sec work / 10 sec rest)
2. Child's Pose (40 sec work / 10 sec rest)
3. Side Bends (40 sec work / 10 sec rest)
4. Deep Breathing (40 sec work / 10 sec rest)
Finisher: Relax and focus on recovery

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