Copyright 2015 HIITBURN.com

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Warren Fowler
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2 Copyright 2015 HIITBURN.com DISCLAIMER: The information provided in this guide is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided in this guide is based upon my own experiences as well as my own interpretations of the current research that is available. The advice and tips given in this guide are meant for healthy adults only. You should consult your physician to insure advice and tips given in this guide are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult your physician before implementing any of the information provided below. This product is for informational purposes only and the author does not accept any responsibility for any liabilities or damages, real or perceived, resulting from the use of this information. All rights reserved. No part of this publication may be reproduced, transmitted, transcribed, stored in a retrieval system, or translated into any language, in any form, without the written permission and signature of the author.

3 Introduction From Dennis... Have you ever wanted an indestructible core? One that can withstand anything... One that is so strong you feel like it can stop a bullet in it's tracks. Although I cannot promise that, what I can tell you is that after you go through the manual, you will have your strongest core and abs ever. In this 7-phase abs training manual, you are going to learn exactly how to take your core from beginner to the most advanced. Each phase has a different workout progression as well as an Abs Test that you have to pass in order to get to the next phase. This program was designed to be an add on program to the workouts you are currently doing and is to be done 3-days per week. Your goal is simple as you go throughout: to build INCREDIBLE ABS. Simple as that. So if you are ready, let's waste no more time and get started! To your success, Dennis Heenan, MCTT Master Certified Turbulence Trainer P.S. Don't forget my other sites... Blog posts, videos, motivation, free gifts, free content, and more. - #1 Ab training System designed for immense fat burning in as little as 4- minutes. Oh, and you don't need equipment! - The best progressive system on the market taking you from bodyweight to weighted exercises in under week sprint and bodyweight combo plan designed to blast fat utilizing the most underrated and under used exercise on the planet: Sprints! Discover how to lose 22 pounds of fat in the next 30 days without counting calories while still enjoying the foods you love. Join us on Facebook at

4 Level 1 For Level One, do the workout below 3-times per week with at least one days rest in between. Each new workout you do, add on 5-seconds each exercise. Once you feel ready to take the that follows, take a days rest and take the test. If you pass, you can advance to Level 2. Leg Raises: 10 seconds Ab Scissors: 10 seconds Side Planks: 5 seconds each side Planks: 10 seconds Level One Workout #1 Leg Raises: 15 seconds Ab Scissors: 15 seconds Side Planks: 10 seconds each side Planks: 15 seconds Level One Workout #2 Planks: 30 seconds Side Planks: 15 seconds each side Leg Raises: 30 seconds Abs Scissors: 30 seconds Rest 30 seconds, repeat 2 more times for 3 total rounds. to repeating your level one workouts where you left off.

5 Level 2 For Level Two, do the workout below 3-times per week with at least one days rest in between. Each new workout you do, add on 5-seconds to each exercise. Once you feel ready to take the that follows, take a days rest and take the test. If you pass, you can advance to Level 3. Planks: 30 seconds Side Planks: 15 seconds each side Hip-Ups: 15 seconds V-Ups: 15 seconds Russian Twist: 15 seconds Level Two Workout #1 Planks: 35 seconds Side Planks: 20 seconds each side Hip-Ups: 20 seconds V-Ups: 20 seconds Russian Twist: 20 seconds Level Two Workout #2 Planks: 40 seconds Side Planks: 20 seconds each side Hip-Ups: 30 seconds V-Ups: 30 seconds Russian Twist: 30 seconds Rest 30 seconds, repeat 2 more times for 3 total rounds. to repeating your level two workouts where you left off.

6 Level 3 For Level Three, do the workout below 3-times per week with at least one days rest in between. Each new workout you do, add on 5-seconds to each exercise. Once you feel ready to take the that follows, take a days rest and take the test. If you pass, you can advance to Level 4. Spiderman Plank Climbs: 15 seconds Side Planks: 20 seconds each side Leg Raise to Hip Up: 15 seconds Russian Twist: 20 seconds X-Body Mountain Climbers: 15 seconds Level Three Workout #1 Spiderman Plank Climbs: 20 seconds Side Planks: 25 seconds each side Leg Raise to Hip Up: 20 seconds Russian Twist: 25 seconds X-Body Mountain Climbers: 20 seconds Level Three Workout #2 Spiderman Plank Climbs: 30 seconds Side Planks: 30 seconds each side Leg Raise to Hip Up: 30 seconds Russian Twist: 30 seconds X-Body Mountain Climbers: 30 seconds Rest 30 seconds, repeat 2 more times for 3 total rounds. to repeating your level three workouts where you left off.

7 Level 4 For Level Four, do the workout below 3-times per week with at least a days rest in between. Each new workout you do, add on 5-seconds to each exercise. Once you feel ready to take the that follows, take a days rest and take the test. If you pass, you can advance to Level 5. Spiderman Plank Climbs: 30 seconds Level Four Workout #1 Side Plank Reach Through: 15 seconds each side Leg Raise to Hip Up: 30 seconds In-n-Outs: 15 seconds X-Body Mountain Climbers: 30 seconds Spiderman Plank Climbs: 35 seconds Level Four Workout #2 Side Plank Reach Through: 20 seconds each side Leg Raise to Hip Up: 35 seconds In-n-Outs: 20 seconds X-Body Mountain Climbers: 35 seconds Spiderman Plank Climbs: 45 seconds Side Plank Reach Through: 30 seconds each side Leg Raise to Hip Up: 45 seconds In-n-Outs: 30 seconds X-Body Mountain Climbers: 45 seconds Rest 30 seconds, repeat 2 more times for 3 total rounds. to repeating your level four workouts where you left off.

8 Level 5 For Level Five, do the workout below 3-times per week with at least a days rest in between. Each new workout you do, add on 5-seconds of work to each exercise. Once you feel ready to take the that follows, take a days rest and take the test. If you pass, you can advance to Level 6. Spiderman Plank Climbs: 45 seconds Level Five Workout #1 Side Plank Reach Through: 30 seconds each side Hanging Oblique Raises: 15 seconds Decline Weighted Crunch: 15 seconds Crunch Side Punches: 15 seconds Spiderman Plank Climbs: 50 seconds Level Five Workout #2 Side Plank Reach Through: 35 seconds each side Hanging Oblique Raises: 20 seconds Decline Weighted Crunch: 20 seconds Crunch Side Punches: 20 seconds Spiderman Plank Climbs: 60 seconds Side Plank Reach Through: 45 seconds each side Hanging Oblique Raises: 30 seconds Decline Weighted Crunch: 30 seconds Crunch Side Punches: 30 seconds Rest 30 seconds, repeat 2 more times for 3 total rounds. to repeating your level five workouts where you left off.

9 Level 6 For Level Six, do the workout below 3-times per week with at least a days rest in between. Each new workout you do, add on 5-seconds of work to each exercise. Once you feel ready to take the that follows, take a days rest and take the test. If you pass, you can advance to Level 7. Spiderman Plank: 15 seconds each side Level Six Workout #1 Side Plank Reach Through: 45 seconds each side Hanging Oblique Raises: 30 seconds Decline Punches: 15 seconds Decline Weighted Crunch: 30 seconds Rest as long as needed and repeat 1 more times for 2 total rounds. Spiderman Plank: 20 seconds each side Level Five Workout #2 Side Plank Reach Through: 50 seconds each side Hanging Oblique Raises: 35 seconds Decline Punches: 20 seconds Decline Weighted Crunch: 35 seconds Rest as long as needed and repeat 1 more times for 2 total rounds. Spiderman Plank: 30 seconds each side Side Plank Reach Through: 60 seconds each side Hanging Oblique Raises: 45 seconds Decline Punches: 30 seconds Decline Weighted Crunch: 45 seconds Rest 30 seconds, repeat 1 more times for 2 total rounds. to repeating your level six workouts where you left off.

10 Level 7 For Level Seven, do the workout below 3-times per week with at least a days rest in between. Each new workout you do, add on 5-seconds of work to each exercise. Once you feel ready to take the that follows, take a days rest and take the test. If you pass, you can now say you have! Spiderman Plank: 30 seconds each side Level Seven Workout #1 Side Plank Reach Through: 60 seconds each side Hanging Leg Raises: 45 seconds Decline Punches: 30 seconds Ab Wheel Rollout: 30 seconds Rest as long as needed and repeat 1 more times for 2 total rounds. Spiderman Plank: 35 seconds each side Level Five Workout #2 Side Plank Reach Through: 65 seconds each side Hanging Leg Raises: 50 seconds Decline Punches: 35 seconds Ab Wheel Rollout: 35 seconds Rest as long as needed and repeat 1 more times for 2 total rounds. Spiderman Plank: 45 seconds each side Side Plank Reach Through: 75 seconds each side Hanging Leg Raises: 60 seconds Decline Punches: 45 seconds Ab Wheel Rollout: 45 seconds Rest 30 seconds, repeat 1 more times for 2 total rounds. If you pass the test, you now have!

11 Congratulations! If you have made it to this point, you can confidently say that you have! Those workouts were not easy and I commend you for pushing your way through. I thank you once again for taking on the manual and I look forward to hearing all about your success. Keep in touch. Speak soon, Dennis Heenan, MCTT Master Certified Turbulence Trainer Author of

Copyright 2014 FatBurningNation.com

Copyright 2014 FatBurningNation.com DISCLAIMER: The information provided in this guide is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information