All Rights Reserved. WARNING: This ebook is for your personal use only. You may NOT Give Away, Share Or Resell This Intellectual Property In Any Way

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2 WARNING: This ebook is for your personal use only. You may NOT Give Away, Share Or Resell This Intellectual Property In Any Way All Rights Reserved Copyright 2014 Derek Wahler. All rights are reserved. You may not distribute this report in any way. You may not sell it, or reprint any part of it without written consent from the author, except for the inclusion of brief quotations in a review. Copyright 2014 Derek Wahler Fitness - All Rights Reserved Worldwide. 2

3 Disclaimer You must get your physician s approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only. The information in this report is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this book, be sure that your equipment is well- maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician. Don t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Don t perform any exercise unless you have been shown the proper technique by a certified personal trainer or certified strength and conditioning specialist. Always ask for instruction and assistance when lifting. Don t perform any exercise without proper instruction. Always do a warm- up prior to strength training and interval training. See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including the 10- Minute Fat Loss Program. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you don t use the 5- Minute Advanced Ab workouts, please follow your doctor s orders. Copyright 2014 Derek Wahler Fitness - All Rights Reserved Worldwide. 3

4 Welcome to the New 5- Minute Advanced Abs Program You re about to take part in a new fat loss journey, where your workouts easily fit into your busy schedule. You will no longer have to plan your day around your workouts just to get them in. It s time that you take control of your new healthy lifestyle. In this program, you ll discover a variety of new workout formats that will allow you to burn fat and build lean muscle in the shortest amount of time possible. It s not done with any special tricks, supplements or unsafe exercise movements. It s all about YOU and putting forth your maximum effort in every workout that you do. Give all that you can for 5 short minutes and I guarantee the results will show. You will be exposed to the workout model, which has been proven to burn as many calories in 4 minutes as 30 minutes of slow, boring cardio. How exactly? It follows the same common theme of exercises that use multiple muscle groups, insufficient rest periods and YOU bringing the intensity. You ll also be introduced to 40-20, and workouts, along with Challenges, Timed Ladders, Drop Sets, Pyramid workouts, Pure Ironman and Elite Ironman workouts. All have been proven to be wildly effective for fat loss, plus you ll never get bored doing the same workout over and over again! All the hard work has been done for you. The planning, preparation, motivation and support have been taken care of by my team of Certified Turbulence Trainers. We ll be here with you every step of the way. In fact, at some point in our lives, we were in the same position that you re in now. Whether it be struggling with weight loss, looking to burst through a plateau, or simply looking for a more efficient way to get great results. The key is to start taking your fitness goals very seriously, bust your butt in the workouts, and the results will come, I promise! Your friend and coach, Derek Wahler, CTT, CPT Certified Turbulence Trainer Author, 5- Minute Advanced Ab Workouts Copyright 2014 Derek Wahler Fitness - All Rights Reserved Worldwide. 4

5 5- Minute Advanced Abs Guidelines Disclaimer: See your physician before starting any exercise or nutrition program. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. Train with 5- Minute Advanced Ab Workouts no more than 4 days per week. Do them after your regular workout or as a standalone workout. Do 30 minutes of low- intensity exercise on off- days, but don t let this workout impair your recovery or limit your performance in the real workouts. o For example, going for a walk, bike riding, playing with your kids, stretching, etc. No matter what your fitness level is, you must drop down to a 3/10 intensity level between intervals. Start every workout with this warm- up circuit, unless you re doing this after your regular workout. In that case, the warm- up is not necessary. Bodyweight Warm- Up Circuit Go through the circuit once before moving on to your workout. Perform each exercise for 20 seconds before moving on to the next exercise. There is no scheduled rest between exercises, only rest if you need to. Jumping Jacks Prisoner Bodyweight Squats Pushups or Kneeling Pushups Reverse Lunges Arm Crosses Stick Ups Copyright 2014 Derek Wahler Fitness - All Rights Reserved Worldwide. 5

6 5- Minute Advanced Ab Workouts Workout #1: 5- Minute Elite Ironman Prisoner Squat Jumps 1 minute Side Plank 1 minute (switch sides at 30 seconds) Reverse Lunges w/ Knee Up 1 minute T- Pushups 1 minute High Knees Sprint in Place 1 minute Workout #2: Core Crusher Spiderman Climb ( ) Mountain Climber Burpees ( ) Set your timer for 5 minutes. Do 10 repetitions of Spiderman Climb (per side) followed by 10 Mountain Climber Burpees. Next do 9 repetitions of each exercise, followed by 8 reps, then 7 reps and so on. Go down the ladder to 1 rep of each exercise and then back up the ladder as far as you can in 5 minutes. Workout #3: 5- Minutes to a Flatter Stomach Side Plank 1 minute Side Plank 1 minute (other side) Bodyweight Squats 1 ½ reps 1 minute Plank 1 minute Double Jump Burpees 1 minute Workout #4: 5- Minutes to Skinny Workout Burpees 20 seconds Jumping Jacks 20 seconds Walkouts 20 seconds Repeat 4 more times, only rest when necessary. Copyright 2014 Derek Wahler Fitness - All Rights Reserved Worldwide. 6

7 Workout #5: 5- Minute Ab Toner Workout Mountain Climber Burpees 20 seconds on, 10 off x 1 round Close Stance Bodyweight Squat 20 seconds on, 10 off x 1 round o Repeat 4 more times Workout #6: Flat Abs FAST Workout Spiderman Climb 20 seconds on, 10 off x 4 rounds Wall Sprints 20 seconds on, 10 off x 6 rounds Workout #7: 5- Minute Flat Belly Fix Total Body Extensions 1 minute Box Plank 1 minute Flutter Kicks 1 minute Around the World 1 minute High Knee Sprint in Place 1 minute Workout #8: Belly Fat Burner Plank to Pushup 20 seconds Jumping Jacks 20 seconds Oblique Mountain Climbers 20 seconds o Repeat 4 more times, only rest when necessary. Copyright 2014 Derek Wahler Fitness - All Rights Reserved Worldwide. 7

8 Exercise Guide Prisoner Squat Jump Stand with your feet slightly wider than shoulder width apart. Place your hands behind your head and interlock them together. Flex your elbows back, do not let your elbows creep in closer to your head. Start the movement at the hip joint. Push your hips backward, like you re sitting back into a chair. Squat as deep as possible, do not round your lower back. From the low squat position, use your glutes, hamstrings and quadriceps to jump up into the air. Land softly and repeat. Keep your torso upright. Plank Lie on your stomach with your toes and forearms on the ground. Raise your body up in a straight line. Brace your abs, squeeze your glutes and drive your elbows back toward your groin (don t actually move your elbows). Hold this position for the specified time period. Copyright 2014 Derek Wahler Fitness - All Rights Reserved Worldwide. 8

Prisoner Reverse Lunge w/ Knee Up Stand with your feet slightly wider than shoulder width apart. Place your hands behind your head and interlock them together.

9 Prisoner Reverse Lunge w/ Knee Up Stand with your feet slightly wider than shoulder width apart. Place your hands behind your head and interlock them together. Flex your elbows back, do not let your elbows creep in closer to your head. Take a big step backward with one leg. Keep your front foot stationary. Lower your body until your front thigh is parallel to the ground. Keep your shoulders square, chest up, back flat and always be looking straight ahead. Push back up to the starting position through the heel of your front foot. Raise your knee up toward your stomach (using the leg that performed the reverse lunge). Alternate sides for the specified time period. T- Pushups Start in the pushup position, with your hands slightly wider than shoulder width apart and your abs braced. Slowly lower yourself down until you re an inch off the ground. Use your chest muscles, shoulders and triceps to push yourself back up. As you come up, rotate to one side and point that arm toward the ceiling. Alternate sides with each rep. Copyright 2014 Derek Wahler Fitness - All Rights Reserved Worldwide. 9

10 High Knees Sprint in Place Start in an athletic position, with your feet slightly wider than shoulder width apart. In a running motion, drive your left knee up toward hip level, while also bringing your right arm up. Then do the same with the other leg and arm. Sprint in place as fast as you can, while using good form and bringing your knees up to hip level. Start with your feet shoulder width apart. Burpee Drop down onto your hands and feet, then thrust your feet back, so you re in the pushup position. Do a pushup and then thrust your feet back in toward your chest. From the crouching position, explode up and jump into the air, with your arms raised above your head. Land softly. Copyright 2014 Derek Wahler Fitness - All Rights Reserved Worldwide. 10

11 Around the World Start in the pushup position. Brace your abs, pull your shoulder blades together, and squeeze your glutes together. While keeping your feet stationary, walk your hands around in a big circle. Keep your hips square, don t let them raise up too high or sink too low. Check out the demonstration video here - Bodyweight Squats w/ Alternating Knee Up Stand with your feet a little wider than shoulder width apart. Extend your arms out straight in front of you. Push your hips backward, like you re sitting back into a chair. Squat down as far as possible. Keep your back flat, shoulders and chest up, while looking straight ahead. Keep your weight on your heels, explode back up by pushing with your glutes, hamstrings and quadriceps. Lift your right knee up, return to the starting position, then lift your left knee up. Copyright 2014 Derek Wahler Fitness - All Rights Reserved Worldwide. 11

12 Oblique Mountain Climbers Start in the pushup position, with your hands slightly wider than shoulder width apart. Brace your core and keep a straight line from your shoulders to your toes. Bring your right knee up and outside of your right elbow in a controlled motion and then back to the starting position. Do not let your hips sag or rotate. Alternate sides until you are done with the exercise. Start with your feet shoulder width apart. Double Squat Thrust Burpees Drop down onto your hands and feet, then thrust your feet back, so you re in the pushup position. Thrust your feet back in toward your chest. Repeat the squat thrust 1 more time. From the crouching position, explode up and jump into the air, with your arms raised above your head (take out the jump if you re on a hard surface). Copyright 2014 Derek Wahler Fitness - All Rights Reserved Worldwide. 12

13 Start with your feet shoulder width apart. Double Jump Burpees Drop down onto your hands and feet, then thrust your feet back, so you re in the pushup position. Do a pushup and then thrust your feet back in toward your chest. From the crouching position, explode up and jump into the air, with your arms raised above your head (take out the jump if you re on a hard surface). Land softly and immediately jump up one more time. Copyright 2014 Derek Wahler Fitness - All Rights Reserved Worldwide. 13

14 Walkout Start by standing upright with your feet slightly wider than shoulder- width apart. Keep your legs as straight as possible as you bend down and place your hands on the ground. Walk your hands out until they re right underneath your shoulders. At this point you ll be in the push- up position. Pause for a second and then walk your hands back toward your legs. Keep your legs as straight as possible and stand back up - nice and tall. Squat Thrusts Start in the pushup position, with your hands slightly wider than shoulder width apart. Brace your abs and keep a straight line from your shoulders to your toes. Jump both feet up towards your chest. Once they hit the ground, jump back out to the starting position. Don t let your hips raise up when you jump. Copyright 2014 Derek Wahler Fitness - All Rights Reserved Worldwide. 14

15 Mountain Climber Burpees Start with your feet shoulder width apart. Drop down onto your hands and feet, then thrust your feet back, so you re in the pushup position. Do a pushup, followed by one repetition of the mountain climbers (see description below) and then thrust your feet back in toward your chest. Explode back up to the starting position with your arms raised overhead. Close Stance Bodyweight Squats Stand with your feet in a little closer than shoulder width apart. Extend your arms out straight in front of you. Push your hips backward, like you re sitting back into a chair. Squat down as far as possible. Keep your back flat, shoulders and chest up, while looking straight ahead. Keep your weight on your heels, explode back up by pushing with your glutes, hamstrings and quadriceps. Copyright 2014 Derek Wahler Fitness - All Rights Reserved Worldwide. 15

16 Spiderman Climb Start in a pushup position with your abs braced. Pick up one foot off the floor, slowly bring your knee up outside of your shoulder and touch your foot to the floor, near your hand. Pause briefly and then return your foot to the starting position, without raising your hips. Alternate sides for the specified time period. Spiderman Pushups Start in the pushup position, with your hands slightly wider than shoulder width apart, and brace your abs. Keep a straight line from your shoulders to your toes. Lower yourself in a controlled motion until you re an inch from the ground. As you lower yourself, bring your right knee up to your right elbow. Keep your foot off the ground as you do this. Push through your chest, shoulders and triceps to return to the starting position, and return your leg to the starting position as well. Alternate sides for the specified time period. Copyright 2014 Derek Wahler Fitness - All Rights Reserved Worldwide. 16

Switch Grip Pull Ups Place your hands on the bar, slightly wider than shoulder width apart. Have the palm of one hand facing you and the palm of the other hand facing away.

Cross Body Mountain Climber Burpees Start with your feet shoulder width apart. Drop down onto your hands and feet, then thrust your feet back, so you re in the pushup position.

17 Switch Grip Pull Ups Place your hands on the bar, slightly wider than shoulder width apart. Have the palm of one hand facing you and the palm of the other hand facing away. Pull yourself up until your chest reaches bar level. Slowly lower yourself back down under control. Repeat for the specified time interval/number of reps and then switch your hand placement. Cross Body Mountain Climber Burpees Start with your feet shoulder width apart. Drop down onto your hands and feet, then thrust your feet back, so you re in the pushup position. Do a pushup, followed by one repetition of the cross body mountain climbers (see description below) and then thrust your feet back in toward your chest. Explode back up to the starting position with your arms raised overhead. Copyright 2014 Derek Wahler Fitness - All Rights Reserved Worldwide. 17

Prisoner Bodyweight Squats Stand with your feet a little wider than shoulder width apart. Place your hands behind your head and interlock them together.

18 Prisoner Bodyweight Squats Stand with your feet a little wider than shoulder width apart. Place your hands behind your head and interlock them together. Flex your elbows back, do not let your elbows creep in closer to your head. Push your hips backward, like you re sitting back into a chair. Squat down as far as possible. Keep your back flat, shoulders and chest up, while looking straight ahead. Keep your weight on your heels, explode back up by pushing with your glutes, hamstrings and quadriceps. Bodysaw Start in the plank position, with your forearms and toes on the ground, supporting your weight. Keep your abs braced and squeeze your glutes together. Keeping your toes stationary, move your body forward about 6 inches and then come back to the starting position. Copyright 2014 Derek Wahler Fitness - All Rights Reserved Worldwide. 18

19 Side Plank Lie on your left side. Support your bodyweight with your knees and left elbow. Raise your body up in a straight line. Keep your back straight and your hips up. Brace your abs and squeeze your glutes. Hold this position for the specified time period. Switch sides. Bodyweight Squats 1 ½ Reps Stand with your feet a little wider than shoulder width apart. Extend your arms out straight in front of you. Push your hips backward, like you re sitting back into a chair. Squat down as far as possible. Keep your back flat, shoulders and chest up, while looking straight ahead. Push back up only half way, then squat back down (this is the ½ rep). Keep your weight on your heels, drive all the way back up by pushing with your glutes, hamstrings and quadriceps. Copyright 2014 Derek Wahler Fitness - All Rights Reserved Worldwide. 19

20 Jumping Jacks Start with your feet shoulder width apart and your hands at your sides. Jump your feet out and raise your arms above your head. Jump your feet back in and lower your arms. Keep your arms straight at all times. Plank to Pushup Get in the plank position (see description above). Go from your forearms up on to your hands, in the full pushup position. Keep your abs braced and a straight line from your shoulders to toes throughout this exercise. From the pushup position, go back down into the plank position. Continue moving back and forth between the plank and pushup position. Copyright 2014 Derek Wahler Fitness - All Rights Reserved Worldwide. 20

Total Body Extensions Start with your feet slightly wider than shoulder width apart. Brace your abs.

Explode up onto your toes and swing your arms up overhead.

Continue this movement for the specified time period. This is a no- impact replacement for jumping.

21 Total Body Extensions Start with your feet slightly wider than shoulder width apart. Brace your abs. Squat down quickly into a quarter squat and swing your arms back behind your sides. Explode up onto your toes and swing your arms up overhead. Lower back down in a controlled motion to the starting position and immediately explode back up again. Continue this movement for the specified time period. This is a no- impact replacement for jumping. Wall Sprints Start with your hands on a wall and your feet shoulder- width apart. Keep your hands on the wall while lifting your knees up and sprinting in place. Drive your knees up as high as you can while you sprint. Each time you drive your right and left knee up that s 1 rep. Copyright 2014 Derek Wahler Fitness - All Rights Reserved Worldwide. 21

Walk your hands out to make it more difficult. Flutter Kicks Lay flat on your back.

22 Box Plank Start on your hands and knees with your back flat. Your hands should be directly underneath your shoulders. Brace your abs and lift your knees off the ground, supporting your weight on your hands and toes. Keep your abs braced the entire time. Walk your hands out to make it more difficult. Flutter Kicks Lay flat on your back. Brace your abs, keep your legs straight, and lift your feet off the ground. While keeping your legs straight, kick your feet up and down for the specified time period. Copyright 2014 Derek Wahler Fitness - All Rights Reserved Worldwide. 22

WARNING: This ebook is for your personal use only. You may NOT Give Away, Share Or Resell This Intellectual Property In Any Way

WARNING: This ebook is for your personal use only. You may NOT Give Away, Share Or Resell This Intellectual Property In Any Way All Rights Reserved Copyright 2016 Derek Wahler Fitness. All rights are reserved.