Wild Physique Fitness
One of my clients wanted a two week blitz program for abs.
Here it is.
We paired this with dawn patrol long-slow cardio, MetCon workouts a couple times a week, and HIIT or hard cardio a couple times a week.
Guaranteed to make you sore!
Features7 sessions per week
Must use App app to view and log training
Program Training
A
Plank Walkout
4 x 15
B
Lying Handcuffs
4 x 10
C
Gladiator Get Up
4 x 10
D
Fighter Figure Eight
4 x 10
Conditioning
E
Lower Abdominal Workout 1
Hanging Leg Raise (No Swinging) 3x15 Roman Chair Leg Raise 3x15 Incline Reverse Crunch 3x15
F
Bicycle Sit-Ups
8 x 20
A1
KB Circle (Slingshot)
4 x 10
A2
Hand Balance
4 x 10
B1
Russian Twist
4 x 20
B2
Kettlebell Windmill
4 x 5
Conditioning
C
Lower Abdominal Workout 1
Hanging Leg Raise (No Swinging) 3x15 Roman Chair Leg Raise 3x15 Incline Reverse Crunch 3x15
D
Frog Crunch
8 x 20
A
One-Arm Landmine Snatch
4 x 8
B
Crossbody Land Mine
4 x 8
C
Two Hand Landmine
4 x 8
Conditioning
D
Oblique Abdominal Workout 1
Standing Twist 3x100 Oblique Side Crunch 3x15 Side Bend 3x20-25
E
Lying Leg Raise On Bench
8 x 20
Conditioning
A
Funk 300 Abs
Perform each exercise for the prescribed reps with no rest. Record time on the leaderboard. Lying Reverse Crunch 60 reps Frog Crunch 60 reps Oblique Crossover Crunches to the right 60 reps Oblique Crossover Crunches to the left 60 reps Bicycle Crunches 60 reps
Conditioning
B
Spartacus Abs and Core 300
Perform each exercise one after the other for 30 seconds of work followed by a 5 second transition. Complete all 10 exercises take a 2 minute break and complete 2-3 full rounds. Swiss ball roll ups Swiss ball crunches Swiss ball roll outs Swiss ball twists Ab Spring ups Ab bicycles Ab floor crunches Ab Scissors Ab Hip/Leg Thrusters Plank Thrusts
A
Standing Cable Wood Choppers
4 x 10
B
Reverse Lunge w/ Diagonal Chop
4 x 10
C
1/2 Turkish Get Up
4 x 10
Conditioning
D
Middle Abdominal Workout 1
Roman Chair Sit-Up (full movement) 2x50 or POF Crunch 3x15 Frog Crunch 3x15
E
Jump Rope
8 x 20
Conditioning
A
Upper Abdominal Workout 2
Bent Knee Crunch 3x15-20 Bicycle Crunches 3x15-20 Frog crunch 3x15-20
B1
Fighter Figure Eight
3 x 10
B2
Airjack Burpee
3 x 10
C1
KB Circle (Slingshot)
3 x 10
C2
Burpee Broad Jump
D1
KB Russian Twist
3 x 20
D2
1-Arm KB Jerks
3 x 20
E1
1-Arm KB Snatch
3 x 20
E2
Kettlebell Windmill
3 x 5
Conditioning
A
Funk 300 Abs
Perform each exercise for the prescribed reps with no rest. Record time on the leaderboard. Lying Reverse Crunch 60 reps Frog Crunch 60 reps Oblique Crossover Crunches to the right 60 reps Oblique Crossover Crunches to the left 60 reps Bicycle Crunches 60 reps
Conditioning
B
Spartacus Abs and Core 300
Perform each exercise one after the other for 30 seconds of work followed by a 5 second transition. Complete all 10 exercises take a 2 minute break and complete 2-3 full rounds. Swiss ball roll ups Swiss ball crunches Swiss ball roll outs Swiss ball twists Ab Spring ups Ab bicycles Ab floor crunches Ab Scissors Ab Hip/Leg Thrusters Plank Thrusts
