A rock-solid abdominals training plan is essential to any FItness program.

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Clementine Anderson
5 years ago
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1 HIIT MAX ABS 1

2 A rock-solid abdominals training plan is essential to any FItness program. The absolute best way to train your abdominals is by combining the most effective abs exercises (provided in this guide) with the HIIT MAX workouts. By doing so, you will target your core while burning lots of calories at the same time. That s called winning in my book! WHEN TO PERFORM The abdominals are a special muscle group that can be trained frequently, so you can do HIIT MAX ABS every other day, either after your HIIT MAX workout or your Zone 1 work. FOR BEST RESULTS To see real results from any abdominals training program, including HIIT MAX ABS, you must adhere to an effective nutrition prescription. With positive reinforcement from the right nutrition, you can expect the best definition. Therefore, I highly encourage you to follow the HIIT MAX Nutrition Prescription provided with this program. By applying the 5 simple steps of the accompanying HIIT MAX Nutrition Prescription, doing the HIIT MAX workouts, and completing the HIIT MAX ABS training, you will see amazing results. You will become stronger, build muscle, burn fat, look great, and sculpt a more attractive set of abdominals all within just a matter of weeks with HIIT MAX. HIIT MAX ABS 2

abdominal exercises INSTRUCTIONS: Beginning with workout #1, complete the routine by repeating it 2-3

Move on to the next workout #2 and follow this same routine.

Never repeat the same HIIT ABS routine 2 times in a row.

3 abdominal exercises INSTRUCTIONS: Beginning with workout #1, complete the routine by repeating it 2-3 times continuously with as minimal rest as possible. Move on to the next workout #2 and follow this same routine. HIIT ABS should be done every other day after HIIT MAX. Never repeat the same HIIT ABS routine 2 times in a row. Try to select a new routine (1-6) every time you train. SitUp V 10 Spiderman Climber 20 Leg Scissors sec. FOR INDIVIDUAL INSTRUCTIONS: Refer to written instructions at the end of this guide, or click here to view video instructions. HIIT MAX ABS 3 2. Bicycle SitUp V Spiderman Climber Plank 20 sec. Fail

Rolling Plank Leg Scissors 20 sec. Inchworm SitUpV 10 Plank Fail 4.

4 INSTRUCTIONS: Beginning with Set #1, complete one set per day 2-3 times continuously. Complete this proccess with following set in the series as often as every other day. 3. Rolling Plank Leg Scissors 20 sec. Inchworm SitUpV 10 Plank Fail 4. FOR INDIVIDUAL INSTRUCTIONS: Refer to written instructions at the end of this guide, or click here to view video instructions. HIIT MAX ABS 4 abdominal exercises (cont.)

INSTRUCTIONS: There are a total of 6 HIIT ABS routines. Please select ONLY 1 and perform it 2-3 times.

Otherwise perform it on your Zone 1 active rest days. You may choose to do HIIT ABS every day if you d like.

) abdominal exercises (cont.) Rolling Plank 15 sec.

5 INSTRUCTIONS: There are a total of 6 HIIT ABS routines. Please select ONLY 1 and perform it 2-3 times. For an even more intense session, perform it just after HIIT MAX with little to no rest. Otherwise perform it on your Zone 1 active rest days. You may choose to do HIIT ABS every day if you d like. (note: DO NOT perform the same HIIT ABS routine two days in a row. Always select a different routine.) abdominal exercises (cont.) Rolling Plank 15 sec. Plank 15 sec. FOR INDIVIDUAL INSTRUCTIONS: Refer to written instructions at the end of this guide, or click here to view video instructions. 6. HIIT MAX ABS 5 5. Inchworm 15 reps. Bicycles 20 sec. Rolling Plank Spiderman Climber

Next, walk your hands down until you are back in push-up position, repeat until you are done with the set.

6 exercise INDEX Click here to view video instructions. INCHWORM Start out in a push-up position. Elbows, knees, and back straight. Walk your feet towards your hands until you are standing with your legs straight, back bent, hands flat on the floor. Next, walk your hands down until you are back in push-up position, repeat until you are done with the set. SPIDERMAN CLIMBER Start out in a push-up, position - hands shoulder length apart with your back flat, elbows and knees straight. Bring your right foot to your right hand by bending your knee and raising your hip. Return foot to original plank position and repeat bringing your left foot to your left hand. BICYCLE Lie flat on your back with your legs straight and your arms bent, with your head resting in your hands. Raise legs to a 45 degree angle above the ground. Using your abs, twist so that your right elbow moves towards your left leg. Return to original position and repeat, moving your left leg towards your right elbow. HIIT MAX ABS 6

Keep your back straight, hold yourself up on your toes and lower yourself down so that your elbows are bent at a 90 degree angle and you are holding yourself up on your forearms.

7 SIT UP V Lie flat on your back with your legs straight and your arms straight above your head. Using your abs, bend at the hips and bring your legs and arms to meet, making sure to keep your knees and elbows straight. Return to original position and repeat. PLANK Go into a pushup position. Keep your back straight, hold yourself up on your toes and lower yourself down so that your elbows are bent at a 90 degree angle and you are holding yourself up on your forearms. Hold this position until you have completed your rep. LEG SCISSORS Lie flat on your back with your hands straight by your sides and your legs straight. Raise your legs above the ground to a 45 degree angle. Cross your right leg over your left leg, keeping your legs straight, then return to original position. Next cross your left leg over the right and repeat between legs in a scissoring motion. PLANK UP Start out in a push-up position, elbows, knees, and back straight. Bend your right elbow and lower yourself onto your forearm, then do the same with your left arm. Hold this plank for a few seconds and then straighten your elbows so that you return to original push-up position. HIIT MAX ABS 7

8 ROLLING PLANK Start out plank position (instructions on previous page). Next, keeping your body and knees straight, raise your left hand to your hip as you rotate sideways, holding yourself up on only your right forearm and your toes. Hold this position for a few seconds and then return to plank position. Repeat on the opposite side by bringing your right hand to your hip and turning so that you are holding yourself up on only your left forearm and your toes. MOREFIT CLIMBER This exercise combines the mountain climber with the plank up. Start out in a push-up position, elbows, knees, and back straight. Bring your right foot to your right hand, return to push-up position, and then bring your left foot to your left hand. Return to push-up position. Now, keeping your back and knees straight, lower yourself onto your forearms into plank position. Raise yourself back up to push-up position and repeat until you complete the set. HIIT MAX ABS 8

9 HIIT Max Abs By Michael Morelli Jr. Consult your physician and get permission before starting any exercise program or altering your diet. The programs and information expressed within this book are not medical advice, but for educational purposes only. This program is designed for healthy individuals over the age of 18. If you are taking any medications, you must talk to your physician before starting any exercise program, including Six-Pack Finishers. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician. The author is not responsible in any manner whatsoever for any injury or health condition that may occur through following the programs and opinions expressed herein. Dietary information is presented for informational purposes only and may not be appropriate for all individuals. The editors and publishers advise readers to take full responsibility for their safety and know their limits. The ideas represent the author s opinions and are solely for informational and educational purposes. No part of this book may be used or reproduced in any manner whatsoever without written permission except in the case of brief quotations utilized in articles and reviews. HIIT MAX ABS 9

10 HIIT MAX ABS 10

TRaining: A solid workout plan is an integral part of any fitness journey. THE SCIENCE BEHIND HIIT MAX

HIIT MAX WORKOUTS 1 TRaining: A solid workout plan is an integral part of any fitness journey. By combining this program s HIIT MAX workouts along its accompanying Nutrition Prescription plan, you will