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com

EIGHT WEEK STEP


BY STEP PLAN
TO ROCK HARD ABS
More plans on our website
harrisontwins.com

7 DAY DIET
PLAN
ABS & CARDIO
WORKOUTS
PLUS
A COMPLETE STEP BY STEP
EXERCISE GLOSSARY INCLUDED

ULTIMATE ABS
PRO CHEAT SHEET

CONTENTS
3

Introduction

Abs: Weeks 1-8

Cardio: Weeks 1-8

Diet Plan

Tempo: An In-depth Explanation

10

ABOUT
HARRISON TWINS
The Harrison twins are International
Fitness models and Online Coaches.
They have been training for a number of
years now and have a vast amount of
knowledge on diet and training and how
to get the best possible results for their
clients.
Theyve been featured in fitness magazines, celebrity magazines, national
newspapers and websites across the
globe for their identical physiques and
their uniqueness within the fitness and
health industry.

Exercise Glossary

OWEN

LEWIS

Subscribe to
our YouTube Channel
.com/harrisontwinsworkout

0 INTRODUCTION
EIGHT WEEK ABS

Rock Hard Abs in 8 Weeks!


You no longer have to only wish you could have
those abs or that V. Achieving a six-pack is
actually pretty simple when you have an effective
plan. Just remember, simple doesnt mean easy.
To get the results youre after, youll need to put in the work
and make some sacrafices. If youve followed us on YouTube,
youll know our mantra is:

Achieving your dream means having the desire


and right work ethic, plus making the necessary
sacrifices.
In this cheat sheet, youll discover a proven diet and training
plan thatll give you six pack abs in just 8 weeks.
Many people think getting the six-pack look is just about doing
a few crunches to tone up your abs. Wrong! If youre gonna get
the six-pack, youll also need an effective nutrition plan to really
bring them out . . . and then follow it.
This cheat sheet not only includes a simple to follow nutrition
plan along with detailed ab workouts, its also got a cardio high
intensity interval training (HIIT) plan too, to ensure you ramp
your belly fat burning to the max. Its all presented in a simpleto-follow, step-by-step process.
Lets get started...

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1 TRAINING PLAN
EIGHT WEEK ABS

Everyone wants those abs and that V.


Were here to tell you that its easy. Following the correct diet and training plan, you can have them in just
8 weeks! Training abs isnt just about training abs though; youve got to plan your diet effectively and use
HIIT training in order to really bring them out. Our 8 week plan gives you all of that for FREE.

ABS WEEKS 1-8: TWICE PER WEEK


Muscle Group

Excercise

Sets

Tempo

Reps

Rest (sec)

V Crunches on Bench

2:0:2

30-40

60

Sit Ups

2:0:2

30-40

60

Roman Chair Leg Raises


(Bent Knees)

2:0:X

12-15 or Failure

120

Alternating Heel Touches

N/A

40 Touches or Failure

120

Bent Knee Hip Raises

4:0:X

12-15 or Failure

120

4 Per Side

2:0:X

15 Per Side

120

Hanging Leg Raises

3:1:X

12-15 or Failure

120

Forward Facing Core Ball


Crunches

3:1:2

Failure (Push for 20)

120

Bottoms Up

2:0:X

12-15 or Failure

120

Preachers (Rope Pull Downs)

2:0:2

12-15 or Failure

90

4 Per Side

3:1:2

Failure (Push for 20)

120

Warm Up

Abs

Hanging Oblique Leg Raises

Oblique Core Ball Crunches

Always stick to the tempo given and keep form strict


Decrease the rest periods as you progress through the weeks. For example, reduce 120 seconds to
90 seconds the following week
If performed correctly, failure should occur between reps 12 and 15. If not, push on towards true failure

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Continued

CARDIO WEEKS 1-8: THREE TIMES PER WEEK


BEGINNER
Stairmaster speed intervals for
20 minutes:
8 minute warm-up of increasing
intensity

Perform 60 seconds of high intensity, followed by


150 seconds of low intensity for the duration of
the exercise period.

INTERMEDIATE
Stairmaster speed intervals for
25 minutes:
6 minute warm-up of increasing
intensity

Perform 90 seconds of high intensity, followed by


120 seconds of low intensity for the duration of
the exercise period.

ADVANCED
Stairmaster speed intervals for
25-30 minutes:
6 minute warm-up of increasing
intensity

Perform 140 seconds of high intensity, followed by


140 seconds of low intensity for the duration of
the exercise period.

If no stair master is available, the treadmill is the next best option. If you suffer with any condition
that limits your capacity to perform these exercises, then use an alternative, non/partial weight-bearing
exercise, such as the cross-trainer or rowing machine
If needed, the 20/25 minute time period can be split in to two periods of equal duration; this will allow
you to work at a higher intensity for longer

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DIET PLAN
EIGHT WEEK ABS

2 DIET PLAN

EIGHT WEEK ABS

Carbohydrate Intake

Days

No

Monday and Thursday

Low

Tuesday and Friday

Moderate

Wednesday and Saturday

High

Sunday

No Carbohydrate Day
Meal Number
1
2
(snack)
3
4
(snack)
5
6
(snack)

Meal
4-6 scrambled egg whites and 2 yolks; 1 apple
20g of almonds and 1 scoop of whey protein powder mixed with water
200g of oven baked chicken/turkey; green veg (stir-fried, boiled or steamed); low-fat
cottage cheese
2 scoops of protein powder mixed with water
250g of oven baked salmon fillet; green veg and chopped carrot (stir-fried, boiled or
streamed); small helping of low calorie tomato salsa or equivalent
250g of 0% fat Greek Yoghurt

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Continued
Low Carbohydrate Day
Meal Number
1
2
(snack)
3
4
(snack)
5
6
(snack)

Meal
6 egg white and 2 egg yolk omelette mixed with 50g of ham
200g 0% fat Greek yoghurt mixed with 20g of almonds and a handful of blueberries
200-300g oven baked chicken/turkey; green veg (stir-fried, boiled or steamed); 100g of
low-fat cottage cheese
200g of tuna mixed with a small helping of low-fat mayo; 2 wholegrain rice cakes
200-250g stir fried lean steak; green veg and chopped carrot (stir-fried, boiled or
streamed); 60g of wholegrain rice; small helping of low calorie tomato salsa or equivalent
2 scoops of whey protein powder mixed with water

Moderate Carbohydrate Day


Meal Number
1
2
(snack)
3
4
(snack)
5
6
(snack)

Meal
6 scrambled egg whites and 2 yolks; small amount of skimmed milk
20g of almonds and 1 scoop of whey protein powder mixed with water and 30g of oatmeal
250-350g oven baked chicken/turkey; green veg (stir-fried, boiled or steamed); 100g of
low-fat cottage cheese
2 scoops of protein powder mixed with water
200-300g oven baked salmon fillet; 150g of oven baked sweet potato; green veg and
chopped carrot (stir-fried, boiled or streamed); small helping of low calorie tomato salsa
or equivalent
200g 0% fat Greek Yoghurt with 50g of blueberries

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Continued
High Carbohydrate Day
Meal Number
1
2
(snack)
3

Meal
6 scrambled egg whites and 2 yolks; small amount of skimmed milk; 30g of oatmeal
mixed with water (best option) or a small amount of skimmed milk
150-200g of tuna chunks, drained of brine or spring-water, mixed with a small helping of
low-fat mayo; 2 wholegrain rice cakes
250-350g oven baked chicken/turkey; green veg (stir-fried, boiled or steamed); 100g of
low-fat cottage cheese

4
(snack)

100g of lean beef strips, mixed with a large leafy salad and cherry tomatoes; a small
helping of balsamic vinegar

HIGH CARBOHYDRATE CHEAT MEAL (to be consumed immediately after training)

6
(snack)

200g 0% fat Greek Yoghurt with 50g of blueberries

Consume meal one almost as soon as you wake and ensure that you spread your meals by approximately
2.5 hours throughout the day
Take 1 L-carnitine tablet and 2-3 omega-3 tablets each morning with breakfast
Do not eat within the 90 minute period before your workout
Consume your main carbohydrate meal as soon as possible (within the hour) post workout

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3
8

TEMPO

EIGHT WEEK ABS


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3 TEMPO EXPLAINED
EIGHT WEEK ABS

When writing our tempo, we write, for example, 2:0:X.


Essentially, this means the following: eccentric:
isometric hold: concentric.
1 THE ECCENTRIC PART
This actually means is that the first part the
eccentric part is when the weight is being
lowered. For example, on a bench press when
the weight is being lowered to the chest; a
skull crusher when the weight is being lowered
to the forehead; a lat pull down when the arms
are moving upwards, because this is actually
the weight lowering.

3 THE CONCENTRIC PART

2 THE ISOMETRIC PART


The second part the isometric part is the slight
pause that you may or may not have at the bottom.
If you do have a pause, stick to it because this will
make your workout so much harder; this reduces
the plyometric effect, which basically means
that greater strain is placed on your muscles. In
practical terms, its the pause at the bottom of a
bench press when the weight is directly above the
sternum; its the pause at bottom of a squat; the
pause at the top of a lat pull down, as this is when
the weight is at its lowest point.

The third part the concentric part is actually


the least important, and this is frequently
overlooked in the gym, largely because people
forget to leave their egos at home. You must base
your training on the eccentric contraction, the
first number of tempo, as this gives the greatest
results in bodybuilding/training for an aesthetic
appeal. We often put X for this part, which
means move the weight as quickly as you can.
This doesnt need to be fast because you may be
lifting heavy weights. It just needs to be as fast
as you can with that given weight; essentially,
the speed doesnt matter for this part.

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ABS
EXERCISE
GLOSSARY

www.harrisontwins.com

GLOSSARY CONTENTS
3

Alternating Heel Touches

12

Sit Ups

Bent Knee Hip Raises

13

V Crunches

Bottoms Up

Forward Facing Core Ball Crunches

Hanging Leg Raises

Hanging Oblique Leg Raises

Oblique Core Ball Crunches

10

Preachers

11

Roman Chair Leg Raises

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3. ALTERNATING HEEL TOUCHES

4. BENT KNEE HIP


RAISES

1
2

5. BOTTOMS UP

6. FORWARD FACING
CORE BALL CRUNCHES

7. FORWARD FACING
CORE BALL CRUNCHES

1
2

8. HANGING OBLIQUE
LEG RAISES
1
2
3

9. OBLIQUE CORE BALL


CRUNCHES

10. PREACHERS

11. ROMAN CHAIR


LEG RAISES

1
2

12. SIT UPS

13. V CRUNCHES