PAGE 1

INTRODUCTION PAGE 3
WORKOUT CALENDER PAGE 4
WORKOUTS OVERVIEW PAGE 5-6
WORKOUTS WITH IMAGES PAGE 7- 12

Note: This e book is for the general fitness interest only. The information contained herein should not be
taken as medical advice. The information is not intended to diagnose, treat, cure or prevent any health
problem. The information is not intended to replace the advice of a physician or health professional.
Please consult your physician or a health professional before beginning any diet or exercise program.

PAGE 2
introduction
WHETHER YOU’RE
Welcome to the Fit Affinity A HARDENED
one-week intensive abdominal GYM FREAK OR A
1 week intensive abdominal TOTAL NOVICE, IT’S
program. NEVER TOO LATE
FOR A FITNESS
This tailor-made plan comprises six REVOLUTION.
workouts specifically designed to
target core stability, sculpting your
abdominals from top to bottom.

Whether you’re a hardened gym freak

or a total novice, it’s never too late for a resulting in better overall power. No
fitness revolution. Already dreaming of one said it would be easy, but with
a sizzling summer body? Can you feel the support of Fit Affinity it’s totally
the commitment creeping back? Well, attainable.
it’s time to seize the moment!
Each day, you’ll perform one of the six
At Fit Affinity, we have meticulously workouts, with the option of doubling
constructed each workout to provide up on any you enjoy. By focusing
you with a systematic plan to thoroughly and exclusively on your mid-
strengthen your core, support your section, you’re guaranteed to take a
entire muscular frame and visibly considerable step in the right direction
tighten your tummy. Specifically in just one week.
adapted to suit a universal audience,
our weekly plan is admittedly intense, So, what are you waiting for? Let’s
but incredibly effective. bring that tummy out of hiding, and get
strong, sculpted and confident for the
A strong core will help improve posture, beach body countdown.
preventing back pain, and improve
balance, form and flexibility,

PAGE 3
weekly schedule:
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

If you’re feeling
up to it, rest or Workout
Workout A Workout B Workout C Workout E Workout F
repeat another D
workout

PAGE 4
workouts:
WORKOUT A
EXERCISE SETS REPS
Crunches 3 20 REPS
Plank 3 45 SECONDS
Reverse crunch 3 15-20 REPS
Ab crunch machine 3 10 REPS
Leg raises 3 12-15 REPS; GO TO FAILURE ON LAST SET

WORKOUT B
EXERCISE SETS REPS
Air bikes 3 20 REPS
One arm cable pulley 3 25 REPS EACH SIDE
Heel touches 3 25 REPS EACH SIDE
Side crunches 3 20 REPS

WORKOUT C
EXERCISE SETS REPS
Stomach vacuum 5 15 SECONDS HOLDING THE VACUUM;
30 SECONDS RESTING
Reverse crunches 3 10-15 REPS
The cobra 2 15 REPS
Wood chops from waist 3 15 REPS EACH SIDE
height on pulley
Jack knife sit-ups 3 10-15 REPS; GO TO FAILURE ON LAST SET

WORKOUT D
EXERCISE SETS REPS
Hanging Leg Raise 3 20 REPS
Pikes 3 10-15 REPS
Cable crunches 3 20 REPS
Romanian twists 2 15-25 REPS EACH SIDE
Crunches with feet on exercise 3 15 REPS
ball or legs in the air

PAGE 5
workouts: WORKOUT E
EXERCISE SETS REPS
Wood chops from shoulder 3 15-20 REPS EACH SIDE
height on pulley
Side plank with arm pointing 3 10-15 REPS
to the ceiling
Air bikes 3 15-20 REPS EACH SIDE
Cable crunch with alternative 3 25 REPS
twists

EXERCISE
Barbell side twists
Ab crunch machine
Stomach vacuum
Reverse Crunches
Crunches with alternative
elbow twist
WORKOUT F
SETS REPS
3 15-20 REPS EACH SIDE
3 8-12 REPS; GO TO FAILURE ON LAST SET
3 10 SECONDS HOLDING THE VACUUM;
20 SECONDS RESTING
5 25 REPS
3 3 X 20-25 REPS

pain, and
A strong core will help improve posture, preventing back
improve balance, form and flexibility.

PAGE 6
 workout A
EXERCISE SETS REPS EXERCISE SETS REPS
1. Crunches 3 20 REPS 2. Plank 3 45 SECONDS

EXERCISE SETS REPS EXERCISE SETS REPS

3. Reverse crunch 3 15-20 REPS 4. Ab crunch machine 3 10 REPS

EXERCISE SETS REPS

5. Leg raises 3 12-15 REPS; GO TO FAILURE ON LAST SET

PAGE 7
 workout b
EXERCISE SETS REPS EXERCISE SETS REPS
1. Air bikes 3 20 REPS 2. One arm cable pulley 3 25 REPS EACH SIDE

EXERCISE SETS REPS EXERCISE SETS REPS

3. Heel touches 3 25 REPS EACH SIDE 4. Side crunches 3 20 REPS

PAGE 8
 workout c
EXERCISE SETS REPS EXERCISE SETS REPS
1. Stomach 5 15 SECONDS HOLDING THE VACUUM; 2. Reverse crunches 3 10-15 REPS
vacuum 30 SECONDS RESTING

EXERCISE SETS REPS EXERCISE SETS REPS

3. The cobra 2 15 REPS 4. Wood chops from 3 15 REPS EACH SIDE
waist height on pulley

EXERCISE SETS REPS

5. Jack knife sit-ups 3 10-15 REPS; GO TO FAILURE ON LAST SET

PAGE 9
 workout d
EXERCISE SETS REPS EXERCISE SETS REPS
1. Hanging Leg Raise 3 20 REPS 2. Pikes 3 10-15 REPS

EXERCISE SETS REPS EXERCISE SETS REPS

3. Cable crunches 3 20 REPS 4. Romanian twists 2 15-25 REPS EACH SIDE

EXERCISE SETS REPS

5. Crunches with feet on exercise ball 3 15 REPS
or legs in the air

PAGE 10
 workout e
EXERCISE SETS REPS EXERCISE SETS REPS
1. Wood chops from 3 15-20 REPS EACH SIDE 2. Side plank with arm 3 10-15 REPS
shoulder height on pulley pointing to the ceiling

EXERCISE SETS REPS EXERCISE SETS REPS

3. Air bikes 3 15-20 REPS EACH SIDE 4. Cable crunch with 3 25 REPS
alternative twists

PAGE 11
 workout f
EXERCISE SETS REPS EXERCISE SETS REPS
1. Barbell side twists 3 15-20 REPS 2. Ab crunch machine 3 8-12 REPS;
EACH SIDE GO TO FAILURE ON LAST SET

EXERCISE SETS REPS EXERCISE SETS REPS

3. Stomach 3 10 SECONDS HOLDING 4. Reverse 5 25 REPS
vacuum THE VACUUM; 20 SECONDS RESTING Crunches

EXERCISE SETS REPS

5. Crunches with alternative 3 3 X 20-25 REPS
elbow twist

PAGE 12
PAGE 13
 THANK YOU FOR DOWNLOADING AND READING THE
FIT AFFINITY LEAN WAIST GUIDE
I HOPE THAT IT HELPS YOU TO ACHIEVE YOUR FITNESS GOALS.
TRAIN HARD, GIRLS!

WWW.FI TAFFINI T Y.C OM

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