Introduction to 30 day - Shredded Abs... 3

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2 Introduction to 30 day - Shredded Abs... 3 Our Plan... 3 The Science... 4 The Science Behind a Visible Six Pack... 4 Nutrition... 6 The Dietary Needs for a Visible Six Pack... 6 The Diet... 8 Easy to Follow Nutrition Guide and Grocery List... 8 Workout The Exercise Program for a Visible Six Pack Workout - Week One Start Shredding Workout - Week Two Keep Shredding Workout - Week Three Keep on Shredding Workout - Week Four Keep on Keep on Shredding Congratulations You Have Successfully Completed The 30 Day Shredding Abs Plan... 43

3 Introduction to 30 day - Shredded Abs Whether your looking to show off a toned body with 6 pack abs for the summer, your next vacation, or basically any other reason, you ve come to the right place! Here you will find one of my best and most result driven abdominal plans. This 30 day shredded abs plan can guide you to a stronger, more toned core, and better body composition than you though you could ever have! By increasing your core strength you will also gain many other benefits such as full body stability, back support, and balance along with coordination. So it s time to get started and be proud to own the body you live in! Our Plan 4 Week exercise plan for a stronger, tighter, and even more aesthetic core Step by step exercises that actually build abdominal strength and are safe on your neck and back, along with cardio routines to quickly shed the fat and reveal those 6 pack abs The science behind building a visible 6 pack Nutritional Guide to take the guess work out of eating healthy Healthy grocery list with the breakdown of calories, fats, carbohydrates, protein, fiber, and sugar for each food

4 Chapter One The Science The Science Behind a Visible Six Pack The 4 main abdominal muscles Rectus Abdominis 6-Pack Muscle Two sheets of muscle which flexes your spine forward. External Obliques Outer muscles on the side of your stomach which twist and flex your torso Internal Obliques Inner muscles deep to the External Obliques on the side of your stomach which twist and flex your torso (opposite External Obliques) Transverse Abdominis Deep muscle which supports the spine and is used to bear weight and twist at the torso or hips.

5 Everyone has these four main abdominal muscles in their core. Like any other muscle, you need to exercise them in order for the muscle to become more developed and define. Doing a variety of core exercises is crucial for building strong abs and visible 6-Pack. Because there is more than one muscle in this group, doing just crunches will not cut it. You have to hit the core from various angles and movements in order to strengthen all the muscles. That is why when creating this program I have included a variety of exercises to target each individual core muscle group that makes up the abdominals along with entire torso area! You will be building and toning all the muscles you need to work. Also, as stated above, everyone has these muscles. However, the majority of people have a layer of fat covering them up. So how do we fix this? Proper exercise and diet. Strictly doing core exercises will not reduce fat just around your stomach. You cannot spot reduce, meaning, you can t lose fat in just one specific spot. You burn calories in general and your body will loose fat in all places. That is why this plan incorporates various cardio routines, along with meal guidelines! So you can burn the calories and lose fat throughout your whole body to enhance your overall body composition, and reveal those abdominal muscles that these workouts will be building!

6 Chapter Two Nutrition The Dietary Needs for a Visible Six Pack First, we re going to take a look at your dietary needs for this specific ab program. The best way to lose weight and reveal a solid six pack is through a proper diet paired with the right exercises. In order to lose 1 pound per week, you will need to reduce 500 calories from your usual daily intake. This should be done gradually, and never consume less than 8 calories per pound of body weight! That way you will lose weight at a healthy and maintainable rate, while not drastically cutting your energy levels! You should also know how much of each macronutrient (Fats, Carbohydrates, and Proteins) make up your total calorie intake. There is a guideline for this in the Meals Section to insure fat loss, while maintaining and building muscle and strength for a better overall body composition! Macronutrients Fats Fats are an important part of the diet, for basic body functions, fat metabolism, and energy needs. Consuming healthy unsaturated fats at about 20 30% of your calories can help you burn more fat, and feel fuller for longer periods of time.

7 Proteins Proteins are the foundation of rebuilding and repairing muscle tissue. They are also responsible for healthy skin, making needed enzymes, hormone development, and much more. They should be consumed consistently through out the day, and when on this plan, or any exercise program, you should consume about 1 gram per pound of body weight for fast and healthy recovery from workout or training sessions! Carbohydrates Carbohydrates are your bodies most immediate source of fuel and energy. These are an important part of any healthy diet to insure glycogen replenishment, muscle recovery, and elevated energy levels. They should by no means be completely taken out of any meal plan. Carbohydrates can make up the majority of your daily calories. They are most efficiently absorbed in your muscles in the morning among waking up, and both pre and post workout. It s mostly important to stick to proper portion sizes, and to get carbohydrates from natural healthy sources such as whole grains, oats, sweet potatoes, brown rice, organic beans, etc. The following page includes a chart of healthy options.

8 Chapter Three The Diet Easy to Follow Nutrition Guide and Grocery List Finding the Right Foods For You Finding the right foods can be a little stressful. Also, not everyone knows the macro breakdown. That is why we made the easy to follow basic full day Nutrition Guide, and Grocery List Chart of high quality, nutrient dense foods. Meal Plan of Action / Guide Please note: this calorie intake and macronutrient breakdown is not for everyone. It is a general guideline to assist you in making the right nutritional choices. For a meal plan specific for you, please visit the Custom Meal Plans section at DakotaLifeFitness.com! Breakfast 2 Whole Eggs, 3 Egg Whites, ½ Cup Rolled Oats, ½ Banana (or 75 grams/ ½ cup of your favorite fruit), 10 Almonds. Meal 2 1 Scoop of Protein Isolate, and 1 Apple. Lunch ½ Cup Brown Rice, 5 oz Grilled or Boiled Chicken Breast, with 1 Tbsp Olive Oil, and 1 Cup Broccoli.

9 Meal 4 1 Cup Non Fat Greek Yogurt with ¼ Cup Granola. Dinner 7 oz Lean Meat (Sirloin Steak, 93% Lean Beef, Salmon) 130 grams of Sweet Potato, ½ Cup Rinsed Black Beans, and a Handful of Spinach Meal 6 1 Scoop Casein Protein Powder mixed with water, and a Rice Cake topped with 2 Tbsp Organic Peanut Butter Note Continuously drink water through out the day. Shoot for drinking about half your bodyweight in ounces (If you weigh 150, drink at least 75 oz of water per day). Also, vegetables can be added to any meal to help aid in micronutrient levels, and avoid hunger after meals. Preferably green veggies. Daily Caloric Intake with Above Meals: 2,200 Fats: (30%) = 75 grams per day Carbs: (36%) = 200 grams per day Protein: (33%) = 185 grams per day

10 The Right Food Charts Protein Food Serv. Size Calories Fats Carbs Protein Sugar Fiber Chicken 4 0z Fish (Salmon) 99% Lean Turkey 93% Lean Beef 4 0z z z Sirloin Steak 4 0z Pork Chops 4 0z Eggs (Whole) 1 Egg Egg Whites 1 Egg % Greek Yogurt Cottage Cheese 1 Cup (227 g) 1/2 Cup (113 g)

11 Carbohydrates (Mostly Complex Carbs) Food Serv. Size Calories Fats Carbs Protein Sugar Fiber Quinoa Brown Rice White Rice Oatmeal 1/4 Cup (46 g) 1/2 Cup (50 g) 1/2 Cup (55 g) 1/2 Cup (40 g) Sweet Potatoes 100 g Beans (Black) 1/2 Cup (130 g) Whole Grain Bread 1 Slice Whole Grain Bagel 1 Bagel Rice Cake 1 Rice Cake Mixed Vegetable 3 oz Soy Beans 100 g Whole Wheat Totilla 1 Tortilla Whole Wheat Pasta 56g

12 Healthy Fats (Mostly Unsaturated) Food Serv. Size Calories Fats Carbs Protein Sugar Fiber Avocado 1/5 (30 g) Olive Oil Coconut Oil Flax Seed Hemp Seed Raw Peanut Butter 1 tbsp (15 ml) 1 tbsp (14 ml) 2 tbsp (14 ml) 2 tbsp (30 ml) 12 tbsp (32 ml) Peanuts 28 g Almonds 28 g Cashews 28 g Pecans 28 g Cacao Nibs 28 g

13 Fruits (Simple Carbs) Food Serv. Size Calories Fats Carbs Protein Sugar Fiber Apple 100 g Banana 100 g Cheery 100 g Tomato 100 g Blueberries 100 g Raspberries 100 g Strawberries 100 g Kiwi 100 g Peach 100 g Orange 100 g Pomegranate 100 g Pineapple 100 g

14 Chapter Four Workout The Exercise Program for a Visible Six Pack This is a 4-week program that implements core exercises and cardio to build up muscular strength and development of the upper, lower, and sides of your abdominals while shedding away the fat to make your abs pop! The exercises throughout this program will consist of a variety of movements, resistance, and some equipment to build, strengthen and tone the target muscles throughout your core. Another very important aspect to this program is the cardio, which includes various styles to quickly and efficiently burn calories and shed fat! Cardio will be included 3 times a week for 20 to 45 minutes depending on how far into the program you are and the style of cardio being done: *Low Intensity Steady State (L.I.S.S.) Steady pace at your target heart rate for a longer duration of time. *High Intensity Interval Training (H.I.I.T.) High intensity bursts of about second rounds above your target heart rate. Each followed by seconds active recovery. Note: Your Target Heart Rate = (220 your age) X.70 Workouts Shoot to complete each of these core workouts in less than 15 minutes!

15 Chapter Four - Week One Workout - Week One Start Shredding Monday (Volume and Toning) Complete full circuit 2 times. Take minimal rest between exercises and rounds. Take a minute rest between each full circuit. (all 4 rounds equals 1 full circuit) Round 1 Round 2 Round 3 Round 4 40 Sit Ups 60 Second Jumping Jacks 10 Reverse Crunches 60 Second Jump rope 30 Second Mountain Climbers 30 Second High Knees 20 Bicycle Crunches 30 Second Butt Kicks 20 Bicycle Crunches 30 Second Mountain Climbers 10 Reverse Crunches 40 Sit Ups :

16 Tuesday (Muscular Development and Strength) You can add weight to these exercises to increase resistance. Complete full circuit 2 times. Take minimal rest between exercises and rounds. Take a minute rest between each full circuit. (all 4 rounds equals 1 full circuit) Round 1 Round 2 Round 3 Round 4 15 Hanging Knee Raises 15 Kettle bell Swings 12 Cable Side Crunches Left 60 Second Jump Rope 30 Sit Ups With Medicine Ball 30 SecondsRussian Twist With Medicine Ball 30 Mountain Climbers 12 Cable Side Crunches Right 20 Bicycle Crunches 30 Seconds High Knees 30 Twist Sit Ups 45 Second Plank :

17 Wednesday (Toning and Torching Fat) Complete the full circuit 1 full time (All 4 rounds = 1 circuit). Take minimal rest between exercises in each round. Take a 30 second rest after each full round. Round 1 Round 2 Round 3 Round 4 40 Jumping Jacks 12 Burpees 60 Seconds Jump Rope 30 Mountain Climbers 30 Body / Power Squts 30 Side Sit-Ups Right 45 Seconds High Knees 60 Seconds Side Plank Right 20 Crunches 30 Side Sit-Ups Left 30 Bicycle Crunches 60 Seconds Side Plank Left 20 Reverse Crunches 60 Seconds Plank 20 Lying Leg Lifts 60 Seconds Plank :

18 Thursday (Volume and Toning) Complete full circuit 3 times. Take minimal rest between exercises in each round. Take a minute rest between each full circuit. Round 1 Round 2 Round 3 Round 4 20 Sit Ups 50 Mountain Climbers 20 Side Sit Ups Right 20 Bicycle Sit Ups 45 Seconds Jump Rope 20 Side Sit Ups Left 15 Squats or 15 High Knees 50 Jumping Jacks 20 Scissors 20 Leg Lifts 20 Reverse Crunches 20 Leg up Sit Ups :

19 Friday (Muscular Development and Strength) You can add weight to these exercises to increase resistance. Complete full circuit 3 times. Take minimal rest between exercises in each round. Take a minute rest between each full circuit. Round 1 Round 2 Round 3 Round 4 45 Seconds Sit Ups 12 Declined Sit Ups 30 Heel Touches / Ankle Biters 15 Supported Leg Lifts 45 Second Sit Ups With Raised Feet 15 Hanging Knee Raises 30 Bicycle Cruches 15 Sit Ups With Pause At Top 45 Seconds Russian Twist 20 Side Sit Ups Right 45 Seconds Cacoons 20 Side Sit Ups Left :

20 Saturday (Muscular Development and Toning) You can add weight to these exercises to increase resistance. Complete full circuit 2 times. Take minimal rest between exercises and round. Take a minute rest between each full circuit. Round 1 Round 2 Round 3 50 Sit Ups 12 Side Cable Crunches Left 30 Reverse Sit Ups 12 Side Cable Crunches Right 20 Knee Raises on Decline Bench 20 sit Ups With Side Twist on a Decline Bench (Alternate Sides For Each Rep) 30 Russian Twist With Medicine Ball 12 Cable Crunches 20 Bicycle Crunches 20 Leg Up Toe Touches 15 Hanging Leg Lifts 60 Second Plank :

21 Sunday (Active Recovery) Tips / Options: 1 mile jog 2 mile walk/hike pick up game of any sport such as football, soccer, baseball, etc First Week :

22 Chapter Four - Week Two Workout - Week Two Keep Shredding Monday (week 2) (Volume and Toning) Complete full circuit 2 times. Take minimal rest between exercises and rounds. Take a minute rest between each full circuit. (all 4 rounds equals 1 full circuit) Round 1 Round 2 Round 3 Round 4 45 Sit Ups 60 Second Jumping Jacks 15 Reverse Crunches 60 Second Jump rope 35 Second Mountain Climbers 30 Second High Knees 25 Bicycle Crunches 30 Second Butt Kicks 25 Bicycle Crunches 35 Second Mountain Climbers 15 Reverse Crunches 45 Sit Ups :

23 Tuesday (week 2) (Muscular Development and Strength) You can add weight to these exercises to increase resistance. Complete full circuit 2 times. Take minimal rest between exercises and rounds. Take a minute rest between each full circuit. (all 4 rounds equals 1 full circuit) Round 1 Round 2 Round 3 Round 4 18 Hanging Knee Raises 15 Kettle bell Swings 15 Cable Side Crunches Left 60 Second Jump Rope 35 Sit Ups With Medicine Ball 35 SecondsRussian Twist With Medicine Ball 30 Mountain Climbers 15 Cable Side Crunches Right 25 Bicycle Crunches 30 Seconds High Knees 35 Twist Sit Ups 50 Second Plank :

24 Wednesday (week 2) (Toning and Torching Fat) Complete the full circuit 1 full time (All 4 rounds = 1 circuit). Take minimal rest between exercises in each round. Take a 30 second rest after each full round. Round 1 Round 2 Round 3 Round 4 45 Jumping Jacks 15 Burpees 60 Seconds Jump Rope 40 Mountain Climbers 30 Body / Power Squts 35 Side Sit-Ups Right 45 Seconds High Knees 60 Seconds Side Plank Right 25 Crunches 35 Side Sit-Ups Left 35 Bicycle Crunches 60 Seconds Side Plank Left 25 Reverse Crunches 60 Seconds Plank 25 Lying Leg Lifts 60 Seconds Plank :

25 Thursday (week 2) (Volume and Toning) Complete full circuit 3 times. Take minimal rest between exercises in each round. Take a minute rest between each full circuit. Round 1 Round 2 Round 3 Round 4 25 Sit Ups 50 Mountain Climbers 25 Side Sit Ups Right 25 Bicycle Sit Ups 45 Seconds Jump Rope 25 Side Sit Ups Left 15 Squats or 15 High Knees 50 Jumping Jacks 25 Scissors 25 Leg Lifts 25 Reverse Crunches 25 Leg up Sit Ups :

26 Friday (Week 2) (Muscular Development and Strength) You can add weight to these exercises to increase resistance. Complete full circuit 3 times. Take minimal rest between exercises in each round. Take a minute rest between each full circuit. Round 1 Round 2 Round 3 Round 4 50 Seconds Sit Ups 15 Declined Sit Ups 35 Heel Touches / Ankle Biters 15 Supported Leg Lifts 50 Second Sit Ups With Raised Feet 15 Hanging Knee Raises 35 Bicycle Cruches 15 Sit Ups With Pause At Top 50 Seconds Russian Twist 25 Side Sit Ups Right 50 Seconds Cacoons 25 Side Sit Ups Left :

27 Saturday (week 2) (Muscular Development and Toning) You can add weight to these exercises to increase resistance. Complete full circuit 2 times. Take minimal rest between exercises and round. Take a minute rest between each full circuit. Round 1 Round 2 Round 3 50 Sit Ups 15 Side Cable Crunches Left 30 Reverse Sit Ups 15 Side Cable Crunches Right 20 Knee Raises on Decline Bench 20 sit Ups With Side Twist on a Decline Bench (Alternate Sides For Each Rep) 30 Russian Twist With Medicine Ball 15 Cable Crunches 25 Bicycle Crunches 20 Leg Up Toe Touches 15 Hanging Leg Lifts 60 Second Plank :

28 Sunday (week 2) (Active Recovery) Tips / Options: 1 mile jog 2 mile walk/hike pick up game of any sport such as football, soccer, baseball, etc First Week :

29 Chapter Four - Week Three Workout - Week Three Keep on Shredding Monday (week 3) (Volume and Toning) Complete full circuit 2 times. Take minimal rest between exercises and rounds. Take a minute rest between each full circuit. (all 4 rounds equals 1 full circuit) Round 1 Round 2 Round 3 Round 4 50 Sit Ups 60 Second Jumping Jacks 20 Reverse Crunches 60 Second Jump rope 40 Second Mountain Climbers 30 Second High Knees 30 Bicycle Crunches 30 Second Butt Kicks 30 Bicycle Crunches 40 Second Mountain Climbers 20 Reverse Crunches 50 Sit Ups :

30 Tuesday (week 3) (Muscular Development and Strength) You can add weight to these exercises to increase resistance. Complete full circuit 2 times. Take minimal rest between exercises and rounds. Take a minute rest between each full circuit. (all 4 rounds equals 1 full circuit) Round 1 Round 2 Round 3 Round 4 20 Hanging Knee Raises 15 Kettle bell Swings 15 Cable Side Crunches Left 60 Second Jump Rope 35 Sit Ups With Medicine Ball 35 SecondsRussian Twist With Medicine Ball 30 Mountain Climbers 12 Cable Side Crunches Right 30 Bicycle Crunches 30 Seconds High Knees 35 Twist Sit Ups 60 Second Plank :

31 Wednesday (week 3) (Toning and Torching Fat) Complete the full circuit 1 full time (All 4 rounds = 1 circuit). Take minimal rest between exercises in each round. Take a 30 second rest after each full round. Round 1 Round 2 Round 3 Round 4 50 Jumping Jacks 15 Burpees 60 Seconds Jump Rope 50 Mountain Climbers 30 Body / Power Squts 35 Side Sit-Ups Right 45 Seconds High Knees 60 Seconds Side Plank Right 25 Crunches 35 Side Sit-Ups Left 40 Bicycle Crunches 60 Seconds Side Plank Left 25 Reverse Crunches 60 Seconds Plank 25 Lying Leg Lifts 60 Seconds Plank :

32 Thursday (week 3) (Volume and Toning) Complete full circuit 3 times. Take minimal rest between exercises in each round. Take a minute rest between each full circuit. Round 1 Round 2 Round 3 Round 4 30 Sit Ups 55 Mountain Climbers 30 Side Sit Ups Right 30 Bicycle Sit Ups 45 Seconds Jump Rope 30 Side Sit Ups Left 20 Squats or 20 High Knees 50 Jumping Jacks 30 Scissors 25 Leg Lifts 30 Reverse Crunches 25 Leg up Sit Ups :

33 Friday (Week 3) (Muscular Development and Strength) You can add weight to these exercises to increase resistance. Complete full circuit 3 times. Take minimal rest between exercises in each round. Take a minute rest between each full circuit. Round 1 Round 2 Round 3 Round 4 55 Seconds Sit Ups 20 Declined Sit Ups 40 Heel Touches / Ankle Biters 15 Supported Leg Lifts 55 Second Sit Ups With Raised Feet 20 Hanging Knee Raises 40 Bicycle Cruches 15 Sit Ups With Pause At Top 55 Seconds Russian Twist 30 Side Sit Ups Right 55 Seconds Cacoons 30 Side Sit Ups Left :

34 Saturday (week 3) (Muscular Development and Toning) You can add weight to these exercises to increase resistance. Complete full circuit 2 times. Take minimal rest between exercises and round. Take a minute rest between each full circuit. Round 1 Round 2 Round 3 55 Sit Ups 15 Side Cable Crunches Left 35 Reverse Sit Ups 15 Side Cable Crunches Right 20 Knee Raises on Decline Bench 20 sit Ups With Side Twist on a Decline Bench (Alternate Sides For Each Rep) 35 Russian Twist With Medicine Ball 15 Cable Crunches 30 Bicycle Crunches 25 Leg Up Toe Touches 20 Hanging Leg Lifts 90 Second Plank :

35 Sunday (week 3) (Active Recovery) Tips / Options: 1 mile jog 2 mile walk/hike pick up game of any sport such as football, soccer, baseball, etc First Week :

36 Chapter Four - Week Four Workout - Week Four Keep on Keep on Shredding Monday (week 4) (Volume and Toning) Complete full circuit 2 times. Take minimal rest between exercises and rounds. Take a minute rest between each full circuit. (all 4 rounds equals 1 full circuit) Round 1 Round 2 Round 3 Round 4 50 Sit Ups 60 Second Jumping Jacks 20 Reverse Crunches 60 Second Jump rope 40 Second Mountain Climbers 30 Second High Knees 30 Bicycle Crunches 30 Second Butt Kicks 30 Bicycle Crunches 50 Second Mountain Climbers 20 Reverse Crunches 50 Sit Ups :

37 Tuesday (week 4) (Muscular Development and Strength) You can add weight to these exercises to increase resistance. Complete full circuit 2 times. Take minimal rest between exercises and rounds. Take a minute rest between each full circuit. (all 4 rounds equals 1 full circuit) Round 1 Round 2 Round 3 Round 4 20 Hanging Knee Raises 15 Kettle bell Swings 15 Cable Side Crunches Left 60 Second Jump Rope 40 Sit Ups With Medicine Ball 40 SecondsRussian Twist With Medicine Ball 430 Mountain Climbers 15 Cable Side Crunches Right 40 Bicycle Crunches 30 Seconds High Knees 40 Twist Sit Ups 60 Second Plank :

38 Wednesday (week 4) (Toning and Torching Fat) Complete the full circuit 1 full time (All 4 rounds = 1 circuit). Take minimal rest between exercises in each round. Take a 30 second rest after each full round. Round 1 Round 2 Round 3 Round 4 60 Jumping Jacks 15 Burpees 60 Seconds Jump Rope 60 Mountain Climbers 30 Body / Power Squts 35 Side Sit-Ups Right 60 Seconds High Knees 60 Seconds Side Plank Right 30 Crunches 35 Side Sit-Ups Left 45 Bicycle Crunches 60 Seconds Side Plank Left 30 Reverse Crunches 60 Seconds Plank 25 Lying Leg Lifts 60 Seconds Plank :

39 Thursday (week 4) (Volume and Toning) Complete full circuit 3 times. Take minimal rest between exercises in each round. Take a minute rest between each full circuit. Round 1 Round 2 Round 3 Round 4 35 Sit Ups 60 Mountain Climbers 30 Side Sit Ups Right 35 Bicycle Sit Ups 45 Seconds Jump Rope 30 Side Sit Ups Left 25 Squats or 25 High Knees 60 Jumping Jacks 35 Scissors 30 Leg Lifts 35 Reverse Crunches 30 Leg up Sit Ups :

40 Friday (Week 4) (Muscular Development and Strength) You can add weight to these exercises to increase resistance. Complete full circuit 3 times. Take minimal rest between exercises in each round. Take a minute rest between each full circuit. Round 1 Round 2 Round 3 Round 4 60 Seconds Sit Ups 20 Declined Sit Ups 40 Heel Touches / Ankle Biters 15 Supported Leg Lifts 60 Second Sit Ups With Raised Feet 20 Hanging Knee Raises 40 Bicycle Cruches 15 Sit Ups With Pause At Top 60 Seconds Russian Twist 30 Side Sit Ups Right 60 Seconds Cacoons 30 Side Sit Ups Left :

41 Saturday (week 4) (Muscular Development and Toning) You can add weight to these exercises to increase resistance. Complete full circuit 2 times. Take minimal rest between exercises and round. Take a minute rest between each full circuit. Round 1 Round 2 Round 3 60 Sit Ups 12 Side Cable Crunches Left 40 Reverse Sit Ups 12 Side Cable Crunches Right 20 Knee Raises on Decline Bench 20 sit Ups With Side Twist on a Decline Bench (Alternate Sides For Each Rep) 40 Russian Twist With Medicine Ball 15 Cable Crunches 30 Bicycle Crunches 30 Leg Up Toe Touches 20 Hanging Leg Lifts 90 Second Plank :

42 Sunday (week 4) (Active Recovery) Tips / Options: 1 mile jog 2 mile walk/hike pick up game of any sport such as football, soccer, baseball, etc First Week :

43 Chapter Five Congratulations You Have Successfully Completed The 30 Day Shredding Abs Plan Congratulations! You have successfully competed the 4-Week Abdominal Shredding Program! If you did all that was listed, you probably feel amazing and look much better than when you started! Be proud! You ve accomplished a lot and probably overcame many obstacles. It s not always easy to transform your physique, especially your abs. It takes quite a bit of work and knowledge to get it done. But as I m sure you know getting to work with this plan helps take out the guess work so you were able to just focus on what was important to make it happen! Now that you have done this, imagine how much more you can do and probably want to accomplish in your personal health, fitness, and physique goals! Don t quit now! You ve just started and you know you can become even better! If you want to continue progressing check out my website for more fitness programs, custom meal plans, and online training programs made specifically for your needs, goals, and accessibility to equipment! Changing your physique doesn t have to take forever and can become very simple to follow and understand when provided with the right coach and program! Make it happen, and continue your path to an even better, faster, stronger, and healthier body!

44 I would love to hear and see (send a picture if you would like) your success story! train@dakotalifefitness.com Last :