ABS WORKOUT (my everyday routine)

1.      In and Out (left-middle-right)- 30;

2.      Bicycle crunches (forward-reverse-supine)- 30 each;

3.      Toe Touches-30;

4.      Double Crunches-30;

5.      V-Ups- 30;

6.      Side V-Ups- 30 on each side;

7.      Hip Rock-n-Raise-30;

8.      Pulses (feet to heaven)-30;

9.      Leg Raises (left-right-both)- 30 each;

10.  Obliques-30 on each side;

11.  Plank-60 seconds;

12.  Reverse Plank-60 seconds;

13.  Walking Plank-30;

14.  Sit-Ups-100.

My Fitness Plan:

SUNDAY:(4 sets of 10 reps for each station+ Ab Ripper)

Total Arms:1.EZ Bar Preacher Curl; 2. Cable Preacher Curl; 3. Dumbbell Hammer Curl (Seated/ alternate); 4. Reverse Grip Barbell Wrist Curl over a Bench; 5. Concentration Curls; 6.Skull Crushers; 7. Standing Dumbbell Tricep Extension; 8. Tricep Dumbbell Kickback; 9. Elevated Bench Dips.

Abs: 1. In and Out (left-middle-right) - 30; 2. Bicycle Crunches (Regular/ Reverse/ Supine) - 30 each; 3. Toe Touches - 30; 4. Double Crunche s - 30; 5. V- Ups- 30; 6. Side V-Ups- 30 on each side; 7. Hip Rock-n-Raise- 30; 8. Pulses - feet to heaven - 30; 9. Leg Raises (left, right, both) - 20 each; 10. Obliques - 30 on each side; 11. Plank- 60 seconds; 12. Walking Plank - 30; 13. Sit- Ups- 50.

Monday: Legs + Shoulders + Abs. // 30 min Cardio- Stairmaster.

MONDAY:(4 sets of 10 reps for each station + 300)

Legs: 1.Step Ups with Knee Up; 2. Bulgarian Split Squats; 3. Box Jumps; 4. Lunges w/ dumbbells; 5. Close- Stance Sissy Squats; 6. Barbell Squat to a Bench; 7. Calf Raises; 8. Goblet Squat w/ dumbbell; 9. Leg Extensions; 10. Romanian Dead lift.

Shoulders: 1. Pull Ups; 2. Chin Ups; 3. Military Press; 4. Dumbbell Shoulder Shrugs; 5. Arnold Dumbbell Press; 6. Front raise w/ dumbbell; 7. Upright barbell Row.

Abs: 1. Hanging Leg Raises- 50; 2. Twists w/ Stick- 50; 3. Ball Crunches- 50; 4. Decline Sit-Ups- 50; 5. Medicine Ball Pin-Ups- 50; 6. Medicine Ball Russian Twists- 50.

Tuesday: Back + Chest + Abs. // 30 min Cardio- Stationary Bike.

Tuesday: (4 sets of 10 reps for each station + Ab Ripper)

Back: 1. Bent Over Dumbbell Flyes; 2. Dumbbell Rows; 3. Wide- Grip Lat Pull down; 4. Underhand Cable Pull down; 5. Hyperextensions w/ plate; 6. Alternating Renegade Rows.

Chest: 1. Barbell Bench Press; 2. Dumbbell Bench Press; 3. Flat Bench Dumbbell Flyes; 4. Incline Barbell Bench Press; 5. Elevated Push- Ups; 6. Decline Barbell Bench Press; 7. Sitting Cable Chest Press.

Abs: 1. In and Out (left-middle-right) - 30; 2. Bicycle Crunches (Regular/ Reverse/ Supine) - 30 each; 3. Toe Touches - 30; 4. Double Crunches - 30; 5. V- Ups- 30; 6. Side V-Ups- 30 on each side; 7. Hip Rock-n-Raise- 30; 8. Pulses - feet to heaven- 30; 9. Leg Raises (left, right, both) - 20 each; 10. Obliques - 30 on each side; 11. Plank- 60 seconds; 12. Walking Plank- 30; 13. Sit- Ups- 50.

Wednesday: Biceps + Triceps + Abs. // 30 min Cardio- Treadmill.

Wednesday: (4 sets of 10 reps for each station + 300)

Biceps and Triceps: 1.EZ Bar Preacher Curl; 2. Cable Preacher Curl; 3. Dumbbell Hammer Curl (Seated/ alternate); 4. Concentration Curls; 5.Skull Crushers; 6. Standing Dumbbell Tricep Extension; 7. Tricep Dumbbell Kickback; 8. Elevated Bench Dips. 9.Standing One-Arm Cable Curl; 10. Standing Low-Pulley Triceps Extensions.

Abs: 1. Hanging Leg Raises- 50; 2. Twists w/ Stick- 50; 3. Ball Crunches- 50; 4. Decline Sit-Ups- 50; 5. Medicine Ball Pin-Ups- 50; 6. Medicine Ball Russian Twists- 50.

Thursday: Legs + Abs. // 30 min Cardio-Stairmaster.

Thursday: (4 sets of 10 reps for each station + Ab Ripper)

Legs: 1.Step Ups with Knee Up; 2. Bulgarian Split Squats; 3. Box Jumps; 4. Lunges w/ dumbbells; 5. Close- Stance Sissy Squats; 6. Barbell Squat to a Bench; 7. Calf Raises; 8. Goblet Squat w/ dumbbell; 9. Leg Extensions; 10. Romanian Dead lift. 11. Bodyweight Drop - down Squats; 12. Barbell Overhead Squats; 13. Pistols.

Friday: OFF

Saturday: Full Body Circuit.

Saturday:  1. Regular Push Ups – 30; 2. Plank – 60 sec; 3. In and Out – 30; 4. Bicycle Crunches (regular/ reverse/ supine) – 30 each; 5. 10 High Knees & 4 Half Squat Jumps- 6 reps; 6. Diamond Push Ups - 30; 7. Kettlebell Upright Row – 30; 8. Toe Touches; 9. Double Crunches – 30; 10. Squat Jumps – 30; 11. Switch Kicks – 30; 12. Wide- Arm Push Ups – 30; 13. Walking Plank – 30; 14. V- Ups- 30; 15. Side V –Ups- 20 on Each Side; 16. Mountain Climbers – 30; 17. Sumo Squat & Knee Up- 30; 18. Reverse U Push-Up- 30; 19. Hip Rock-n-Raise – 30; 20. Pulses – 30; 21. Lunges- 20 on each leg; 22. Side Kicks- 20 on each side; 23. Exploding Push Ups- 30; 24. Side Push Ups- 20 on each side; 25. Leg Raises- 20 of each (left, right, both); 26.  Obliques- 30 on each side; 27. Alternative Froggers – 30; 28. 2-Feet Plank Side Hops – 30; 29. Sit- Ups- 30; 30. Half Burpees – 30; 31. Froggers – 30; 32. Rear Lunges w/ Front Kick – 20 on each leg.

Abs: 1. In and Out (left-middle-right) - 30; 2. Bicycle Crunches (Regular/ Reverse/ Supine)- 30 each; 3. Toe Touches- 30; 4. Double Crunches- 30; 5. V- Ups- 30; 6. Side V-Ups- 30 on each side; 7. Hip Rock-n-Raise- 30; 8. Pulses- feet to heaven- 30; 9. Leg Raises (left, right, both)- 20 each; 10. Obliques- 30 on each side; 11. Plank- 60 seconds; 12. Walking Plank- 30; 13. Sit- Ups- 50.