SIX PACK SCUPLTING
WORKOUT 1 | UPPER ABS
#1
TOE TOUCHES
WEEK 1 & 2
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3 & 4
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5 & 6
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
#2
PUSH THROUGHS
WEEK 1 & 2
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3 & 4
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5 & 6
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
#3
SKY TOUCHES
WEEK 1 & 2
  • SETS (2)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3 & 4
  • SETS (2)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5 & 6
  • SETS (2)
  • TIME PER SET (1:00)
REST 0:30
#4
LEGS EXTENDED CRUNCHES
WEEK 1 & 2
  • SETS (2)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3 & 4
  • SETS (2)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5 & 6
  • SETS (2)
  • TIME PER SET (1:00)
REST 0:30
#5
PLANK
WEEK 1 & 2
  • SETS (1)
  • TIME PER SET (TO FAILURE)
REST 0:00
WEEK 3 & 4
  • SETS (2)
  • TIME PER SET (TO FAILURE)
REST 0:30
WEEK 5 & 6
  • SETS (3)
  • TIME PER SET (TO FAILURE)
REST 0:30
WORKOUT 2 | LOWER ABS
#1
LEG RAISES
WEEK 1 & 2
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3 & 4
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5 & 6
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
#2
HIP OVERS
WEEK 1 & 2
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3 & 4
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5 & 6
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
#3
REVERSE CRUNCH
WEEK 1 & 2
  • SETS (2)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3 & 4
  • SETS (2)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5 & 6
  • SETS (2)
  • TIME PER SET (1:00)
REST 0:30
#4
HIP THRUST
WEEK 1 & 2
  • SETS (2)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3 & 4
  • SETS (2)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5 & 6
  • SETS (2)
  • TIME PER SET (1:00)
REST 0:30
#5
6 INCH HOLD
WEEK 1 & 2
  • SETS (1)
  • TIME PER SET (TO FAILURE)
REST 0:00
WEEK 3 & 4
  • SETS (2)
  • TIME PER SET (TO FAILURE)
REST 0:30
WEEK 5 & 6
  • SETS (3)
  • TIME PER SET (TO FAILURE)
REST 0:30
WORKOUT 3 | OBLIQUES
#1
RUSSIAN TWISTS
WEEK 1 & 2
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3 & 4
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5 & 6
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
#2
ALTERNATING SIDE REVERSE CRUNCH
WEEK 1 & 2
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3 & 4
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5 & 6
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
#3
ALTERNATING SIDE SKY TOUCHES
WEEK 1 & 2
  • SETS (2)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3 & 4
  • SETS (2)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5 & 6
  • SETS (2)
  • TIME PER SET (1:00)
REST 0:30
#4
PENGUINS
WEEK 1 & 2
  • SETS (2)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3 & 4
  • SETS (2)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5 & 6
  • SETS (2)
  • TIME PER SET (1:00)
REST 0:30
#5
SIDE PLANK
WEEK 1 & 2
  • SETS (1)
  • TIME PER SET (TO FAILURE)
REST 0:00
WEEK 3 & 4
  • SETS (2)
  • TIME PER SET (TO FAILURE)
REST 0:30
WEEK 5 & 6
  • SETS (3)
  • TIME PER SET (TO FAILURE)
REST 0:30
WORKOUT 4 | MIDDLE ABS
#1
ROW BOATS
WEEK 1 & 2
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3 & 4
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5 & 6
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
#2
BUSTERS
WEEK 1 & 2
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3 & 4
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5 & 6
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
#3
SUITCASE
WEEK 1 & 2
  • SETS (2)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3 & 4
  • SETS (2)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5 & 6
  • SETS (2)
  • TIME PER SET (1:00)
REST 0:30
#4
TOUCH & GO'S
WEEK 1 & 2
  • SETS (2)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3 & 4
  • SETS (2)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5 & 6
  • SETS (2)
  • TIME PER SET (1:00)
REST 0:30
#5
C-SIT HOLD
WEEK 1 & 2
  • SETS (1)
  • TIME PER SET (TO FAILURE)
REST 0:00
WEEK 3 & 4
  • SETS (2)
  • TIME PER SET (TO FAILURE)
REST 0:30
WEEK 5 & 6
  • SETS (3)
  • TIME PER SET (TO FAILURE)
REST 0:30
WORKOUT 5 | OBLIQUES
#1
BIKES
WEEK 1 & 2
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3 & 4
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5 & 6
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
#2
ALTERNATING SIDE HIP OVERS
WEEK 1 & 2
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3 & 4
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5 & 6
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
#3
STARFISH
WEEK 1 & 2
  • SETS (2)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3 & 4
  • SETS (2)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5 & 6
  • SETS (2)
  • TIME PER SET (1:00)
REST 0:30
#4
SIDE SUITCASE
WEEK 1 & 2
  • SETS (2)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3 & 4
  • SETS (2)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5 & 6
  • SETS (2)
  • TIME PER SET (1:00)
REST 0:30
#5
PLANK PULSES
WEEK 1 & 2
  • SETS (1)
  • TIME PER SET (TO FAILURE)
REST 0:00
WEEK 3 & 4
  • SETS (2)
  • TIME PER SET (TO FAILURE)
REST 0:30
WEEK 5 & 6
  • SETS (3)
  • TIME PER SET (TO FAILURE)
REST 0:30
WORKOUT 6 | LOWER ABS
#1
PSYCHO CRUNCHES
WEEK 1 & 2
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3 & 4
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5 & 6
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
#2
LEG CRUNCHES
WEEK 1 & 2
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3 & 4
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5 & 6
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
#3
LEGS EXTENDED OUT HIP THRUST
WEEK 1 & 2
  • SETS (2)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3 & 4
  • SETS (2)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5 & 6
  • SETS (2)
  • TIME PER SET (1:00)
REST 0:30
#4
SEATED BIKES
WEEK 1 & 2
  • SETS (2)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3 & 4
  • SETS (2)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5 & 6
  • SETS (2)
  • TIME PER SET (1:00)
REST 0:30
#5
HIP THRUST HOLD
WEEK 1 & 2
  • SETS (1)
  • TIME PER SET (TO FAILURE)
REST 0:00
WEEK 3 & 4
  • SETS (2)
  • TIME PER SET (TO FAILURE)
REST 0:30
WEEK 5 & 6
  • SETS (3)
  • TIME PER SET (TO FAILURE)
REST 0:30