Better Abs in 10 Weeks
Guthrie Lewis Fitness
Functional Fitness, Functional Training, Bodybuilding, General Fitness, Strength & Conditioning, Mobility"Better Abs in 10 Weeks" is all about developing the muscles of the abdomen! AND, we will always integrate full body work in order to burn maximum energy and help our bodies get LEAN! This is the perfect recipe for attaining abs that are extremely well defined.
Included are 3 high effort training days (Mon-Weds-Fri) with 2 optional "low days" for mobility work (Tues-Thurs). If you stick with the program... the results will shock you!
So, if you're looking to build the leanest and meanest set of 6 pack abs... This is the right program for you!
Prep Work
A
8-10 Prone Swimmers 8-10 DB or KB Goblet Cyclist Squat 6-8 Side Plank Rotations/Side 12-16 Standing Knee Lifts/Side rest as needed btw exercises/sets x2-3
Pull-Squat-Abs (Strength)
B
12-16 Alt DB Plank Row rest 60 sec 10-12 Dual DB Squat (2 sec lowering phase) rest 60 sec 16-20 Alt Hollow Body Banded Marches (1 sec pause at top) rest 90 sec x4-5 Build throughout to get 2-3 TOUGH sets of each exercise.
Pull-Squat-Abs (Sustainable Volume)
C
12 Min AMRAP (80-85% Effort) 12 KB Towel Row 12 Alt BW Reverse Lunge 12 Reverse Crunches Don't look to "power through" this. You can take a breather/break when you need it. Goal is to simply be efficient while keeping things consistent/sustainable. Reverse crunches can be quicker/snappier reps than demo BUT still look to be controlled AF! Chose a weight that's "tough but doable" for the Towel Rows.
Cool Down
D
4-6 mins of your preferred EASY aerobic work (jog, skip rope, bike, row, ski etc...)
Mobility Work
A
10-12 Alt SA Spider Stretch 10-12 Alt Quadruped to Oblique Extension 8-10 Active Pigeon Reps/Side 10-12 Alt Squat Pivots 2-4 Updog to Downdog Transitions rest as needed btw exercises/sets x3-5 No need to push for extra range of motion. Stay comfortable and just let the time and progressions naturally loosen things up.
Prep Work
A
8-10 Banded Scapular Protract-Retract 15-20 SL Donkey Kicks/Side 15-25 Dragon Pulses/Side rest as needed btw exercises/sets x2-3
Push-Bend-Abs "Textures"
B
12 DB Glute Bridge Floor Press rest 60 sec 12 Wall Assisted SL DL/Side rest 60 sec 15 Jack Knifes rest 90 sec x3-4 This is strictly about getting all the primary movers in part C fired up. A more aggressive form of prep work in order to really get the body turned on! This will make the work in part C that much more impactful. So, use how you're feeling to inform what pace and how much weight would be best for the next section.
Full Body EMOM
C
EMOM x 24-36 Min 1: 8-12 Push-up (2 sec lowering phase) Min 2: 10-12 Single DB Deadlift (2 sec lowering phase) Min 3: 12-16 SL or Butterfly Sit-ups Be mindful of weight and reps. This is definitely a marathon no a sprint! Should walk away from the session feeling "built, not burnt." If you're not ready for push-ups, use the assisted push-up variation (linked in demo-vid section)
Cool Down
D
4-6 mins of your preferred EASY aerobic work (jog, skip rope, bike, row, ski etc...)
Mobility Work
A
8-10 Standing Hip Flexor Extension Pulse/Side 10-12 Alt Supported 90/90 to Straddle Transitions 8-10 Half Split Reaches/Side 8-10 Hand Supported Knee In Knee Out 6-8 Half Split to Dragon Transitions/side rest as needed btw exercises/sets x3-5 No need to push for extra range of motion. Stay comfortable and just let the time and progressions naturally loosen things up.
Prep Work
A
90-150 Single Unders 8-10 DB Turkish Sit-up 8-10 Bootstrappers 8-10 DB or KB Chainsaw Row/Side x2-3
Weighted Abs
B
15 DB Weighted Sit-ups rest 2 min x4 Record your top weight as a reference point down the line
Pull-Squat Couplet (Intervals/Repeats)
C
Every 2:00 x 10-12 3-6 Pulll-ups 15-20 Air Squat Pick a rep scheme for each movement that allows you to get high quality reps throughout the entire piece. You should have 30-45 seconds to rest on each set. If you don't have strict pull-ups yet, feel free to use the jumping pull-up variation (linked in demo-vid section).
Cool Down
D
4-6 mins of your preferred EASY aerobic work (jog, skip rope, bike, row, ski etc...)
Guthrie Lewis
I have immersed myself in fitness for over 16 years. I believe that my approach to fitness is the most balanced and well rounded out there. My aim is to share it with as many people as possible.
You will see dedicated ab work in every single session! We will get the abs stronger and more muscular through increases in volume and intensity. Additionally, full body movement patterns will be integrated every day so that we burn the most possible energ
Get Better Abs in 10 Weeks
