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AD

INTERMWEDS

INTRODUCTION PAGE 3
THE IMPORTANCE OF CORE TRAINING PAGE 4 -5
AREAS OF THE CORE PAGE 6 -7
TARGETING THE CORE PAGE 8
EQUIPMENT FOR CORE TRAINING PAGE 9
IMPORTANCE OF BREATHING PAGE 10
MYTHS VS REALITY PAGE 11 -12
12 WEEK AB WORKOUT PROGRAM PAGE 13 -19
BEGINNER WORKOUTS PAGE 20 -21
INTERMEDIATE WORKOUTS PAGE 21 -22
ADVANCE WORKOUTS PAGE 23-24
EXERCISE INDEX PAGE 25 -31

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

Are you stuck in a sit-up
rut? For most, a core workout
means endless abdominal
crunches in a quiet corner of
the gym in the vague hope that
a six-pack will begin to appear,
but just how effective is your
technique?
When it comes to your core, quality
not quantity is the secret to success.
One of the most important and often
overlooked muscle groups is the core.
A weak core will hinder your progress,
set you up for injury, and restrict your
potential for enhancing the rest of your
physique.
The conventional sit-up is old news - a
fresh, challenging and effective plan
is the only barrier between you and a
tight, sculpted mid-section.
PAGE 3
INTRODUCTION
Welcome to the Fit Affinity
12-Week Core Program! This
plan is tailored to give you
an extensive understanding
of what it takes to achieve
that all important definition
in your mid-section, and
includes a comprehensive
overview of the science
behind the role of abdominals
in your anatomy.
SPECIFICALLY DESIGNED TO TARGET
YOUR ENTIRE MID-SECTION FROM
FRONT TO BACK, THIS 12-WEEK
PLAN CONSISTS OF 5 WORKOUTS
A WEEK. BY INCORPORATING A
COMBINATION OF EXERCISES
FOCUSED ON ABDOMINALS, OBLIQUES
AND THE WIDER CORE AREA, THIS
WORKOUT WILL HAVE YOU TWISTING,
CRUNCHING AND PLANKING YOUR
WAY TO SCULPTED PERFECTION.
A STRONG CORE WILL SUPPORT YOUR
ENTIRE MUSCULAR SET UP, HELPING
TO PREVENT BACK PAIN WHILST
IMPROVING FORM AND ASSISTING
WITH BALANCE, FLEXIBILITY, STABILITY
AND STRENGTH.
SO SKIP THE SIT-UPS AND PREPARE TO
CARVE THOSE ABS THAT YOU CRAVE.
AB WORKOUT GUIDE
THE IMPORTANCE OF CORE TRAINING
Training the
core is a
crucial part of
any exercise
regime.
CORE EXERCISES STRENGTHEN
THE BODY, PARTICULARLY THE
PELVIS, HIP AND LOWER BACK
AREAS. EXAMPLES OF EXERCISES
TO STRENGTHEN THE CORE
INCLUDE CRUNCHES, REVERSE
CRUNCHES, BALL CRUNCHES,
OBLIQUE CROSSING OVER
CRUNCHES, AIR BICYCLING,
THE PLANK, BUTT LIFTS, BACK
EXTENSIONS WITH BALL AND
MANY MORE.
HERE ARE SOME OF THE MANY
BENEFITS OF CORE TRAINING:
Core exercises make the lower
back stronger and healthier.
With a stronger back, you will
be less prone to lower back pain, which
is usually a result of carrying too much
weight, or pressure on the lower back.
By enhancing the body’s weight-bearing
capabilities, back muscles and ligaments
will be less vulnerable to damage by
heavy weight. Moreover, a stronger core
will allow for normal spinal functions.
PAGE 4
As the back and abdominal
area becomes stronger, the body
also experiences an improvement
in balance and coordination. Performing
core exercises stimulates a particular
area in the brain called the cerebellum
that links to body parts for coordination,
spatial awareness and balance. These
exercises are not simply a workout for the
body, but also for the brain.
Core exercises work on the
deep abdominal muscles, which
are scientifically known as
transverses abdominis. Doing these will
not only strengthen your abs, but will
also flatten them to make your body look
better.
Whilst most people find it hard
to believe that working abdominal
muscles can improve flexibility,
core exercises can certainly do wonders
for ligaments and muscles by stabilizing
the lower back. When the back is
stabilized, stress and tension are
removed, thus allowing for a greater
range of motion, which in turn results in
enhanced flexibility.
AB WORKOUT GUIDE
THE IMPORTANCE OF CORE TRAINING
CONTINUED...
Another benefit of core
training is improved lung
capacity. Core muscles are
connected to the diaphragm, so
working these muscle groups will
enhance one’s ability to inhale and
exhale fully. If the body is able to take
in more oxygen, the heart is able to
pump blood efficiently, so there will
be a significant improvement in the
overall performance of the body.
Strengthens the body
It is not only the abdominals and
the lower back that core exercises
can strengthen. They can also
make the entire body stronger.
After doing several core exercise
workouts, you will find that your
sports-playing capabilities will be
improved. Whether it is surfing,
running, skiing or cycling, you will
see a tremendous improvement in
your ability to play these sports.
PAGE 5
There is a great deal of everyday
benefits associated with
strengthening your core.
Everyday activities such as bending
to put your shoes on, picking up
a package, turning to look behind
you, sitting in a chair, or simply
standing still are just a few of the
many mundane actions that rely
on your core, but are only
noticeable once they become
difficult or painful. Even the most
basic activities of daily life, such
as bathing or dressing can call on
your core.
Jobs that involve lifting, twisting
and standing all rely on core
muscles. But less obvious tasks,
such as sitting at your desk for
hours engage your core as well.
Phone calls, typing, computer use
and similar work can make back
muscles surprisingly stiff and sore,
particularly if you are not strong
enough to practice good posture.
AB WORKOUT GUIDE
AREAS OF THE CORE

The Rectus Abdominis

Located at the front of the body, the rectus abdominis begins at the pubic
bone and ends at the sternum. It is located inside the abdominals. The muscle
is activated whilst doing crunches because it pulls the ribs and the pelvis in,
and curves the back. Breathing in and holding the rectus abdominis in pulls in
the abdomen. When this muscle is exercised, layers of fat disappear from the
abdomen and the exposed rectus abdominis muscle creates the look of a six-
pack. The rectus abdominis muscle leads to an area that includes the lateral
abdominal wall.

Serratus Anterior
The muscle originating on the top surface of the upper ribs is called the serratus
anterior muscle. The serratus anterior muscle inserts at the medial border of
the scapula, along the anterior length. The serratus anterior muscle includes
three sections: the superior, intermediate and the inferior. The function of the
serratus anterior muscle is to allow the anteversion of the arm and to pull the
scapula forward, coming around the thorax. The serratus anterior muscle also
allows for the rotation of the arm upwards, which enables you to lift items over
your head.

The External Oblique

The external oblique muscle is one of the largest parts of the human trunk. It is
one of the outermost of the abdominal muscles, extending from the crest of the
ilium to the pectorals. On one side, other abdominals cover the stomach, while
towards the back, the external oblique comes close to the serratus muscles.
The external obliques on either side not only help to rotate the trunk, but they
perform a few other vital functions. The muscle helps pull the chest, as a whole,
downwards, which compresses the abdominal cavity. Although relatively minor
in scope, the external oblique muscle also supports the rotation of the spine.
Since the muscle contributes to many trunk movements, strain or injury to the
muscle can be debilitating.

PAGE 6
The Internal Oblique
The internal oblique is an abdominal muscle located beneath the external
abdominal oblique. This muscle supports the abdominal wall, assists in forced
respiration, aids in raising the intra-abdominal pressure, and rotates and abducts
the trunk with help from other muscles. The internal abdominal oblique muscle
is an antagonist to the diaphragm, reducing thoracic chest cavity volume during
exhalation. The contraction of this muscle also side-bends and rotates the trunk
by pulling the midline and rib cage towards the lower back and hip. Internal
abdominal oblique muscles are called same side rotators. The right internal
oblique works with the left external oblique and vice versa when flexing and
rotating the torso.

The Transverse Abdominis

The transverse abdominis is located underneath the rectus abdominis and is the
deepest layer of abdominal muscle, sitting directly beneath the internal oblique
muscle. It wraps around the torso from front to back, running from the ribs to the
pelvis in a similar way to a corset. It is vital for thoracic and pelvic support and
stabilizes the spine during lifting movements, acting as your body’s natural weight
belt. A strong transverse abdominis will evenly distribute force throughout your
muscles, alleviating strain on your back and joints.

The Erector Spinae

The erector spinae muscles are the unsung heroes of the back. These are two
groups of muscles that follow the spine and help the abdominals support the
entire torso and maintain good posture. The erector spinae muscles are not single
large muscles, but rather groups of smaller muscles and tendons. There are two
groups: one on either side of the spine. The erectors stretch from the tailbone
to the top of the rib cage with the individual muscles attaching at various points
along the way.The most important function of the erector spinae muscles is to
work with the abdominals to help stabilize the torso. Together, the erectors
and abdominals form what some
athletes call the core or powerhouse
of the body. These muscles are
essential for good posture while
standing or sitting. Good posture
uses muscles the way they should
be used, and helps the whole
body function. The erector spinae
functions to straighten the back
and allows for side-to-side rotation.
The muscles can be easily damaged
through improper use, such as lifting
heavy objects by bending from the
waist or putting too much strain on
the back.

PAGE 7
 isolution
exercises and
compound lifts
can help target
the core muscles

AB WORKOUT GUIDE
TARGETING THE CORE

TARGETING THE CORE TARGETING THE CORE

THROUGH ISOLATION
Isolation of the core is challenging,
but when performed correctly can
increase strength and stability, develop
endurance and reduce the risk of injury.
The transverse abdominis (TVA) comes
into play when engaging the core.
Proper activation of the TVA is beneficial
during core specific workouts, weight
training and even throughout your daily
activities.
The first step in isolating the core is
learning to contract it. This can be much
more difficult than activating a muscle
such as the bicep, as there is no visible
contraction of the deeper transverse
abdominis muscle, which makes it
difficult to visualize movement.
You can engage your core by driving
your mid-section out to create a rigid
cylinder of muscular support; not by
sucking in your abs or belly button. To
touch, this will feel like a light tension,
rather than an expansion that pushes
the fingertips out. A correct breathing
technique (referred to later on in the
program) whilst focusing on tightness
in your core throughout the movement
will assist with proper contraction.
Various exercises require core specific
stimulation, in particular the plank or
lateral bridge.
THROUGH compound lifts
It’s not only isolation movements that
strengthen the core, but compound movements
also.
Compound exercises are multi-joint movements
that rely on the coordinated actions of several
muscle groups to move two or more joints
through a range of motion.
For example, the squat involves your ankles,
knees and hips. The squat movement puts
major training stress on the quads, hamstrings,
glutes, back and core, and a host of small,
stabilizing muscles. Even though it’s a single
strength training exercise, it works many parts
of the body. As compound movements revolve
around the core, activation and stability from
the core is required. Consistently increase the
load of an exercise whilst practicing good form
and you make the core stronger.
Exercises performed whilst standing demand
the most core activation. If you are seated or
lying down, your body uses whichever surface
you recline on to create stability, which reduces
stimulation of the core

Although initial activation of the core

will be conscious and deliberate, with
practice it will soon become instinctive in
your workouts. What’s more, the better
you are at isolating the muscle, the more
efficient it will become at integrating
and engaging itself into functional,
everyday tasks.

PAGE 8
 AB WORKOUT GUIDE
EQUIPMENT FOR CORE TRAINING

THERE IS SO MUCH EQUIPMENT

OUT THERE THAT CAN ASSIST YOUR
ABDOMINAL TRAINING.

MIRACULOUS FITNESS AND EXERCISE

EQUIPMENT SURFACES ON A REGULAR
BASIS WITH THE PROMISE OF GIVING
YOU A SIX-PACK AND TIGHT, SCULPTED
ABS.

THE HARD TRUTH IS THAT A SINGLE

WORKOUT MACHINE WILL NOT DELIVER
YOU A FLAT STOMACH. IN FACT, VERY >BAR
Pull-up bars are great for doing several
FEW ‘QUICK-FIXES’ WILL MAKE ANY body weight exercises, and are especially
DIFFERENCE. IN ORDER TO SEE THE beneficial for working the core. There
BEGINNINGS OF ANY VISIBLE MUSCLES are various workouts you can do to train
IN YOUR MID-SECTION, YOU WILL FIRST the abdominis and the obliques. Hanging
NEED TO LOSE FAT THROUGH CARDIO leg and knee raises are a fantastic
AND DIET. ABDOMINAL TRAINING, WITH exercise that can be performed with a
OR WITHOUT FANCY EQUIPMENT, WILL bar.
SCULPT AND STRENGTHEN YOUR CORE.
>EXERCISE BALL
With the help of the exercise ball, you
can do a number of effective exercises.
In order to control the motion of the
Below are some of the best ball, your abdominal muscles have to
pieces of equipment for core engage to stabilize your body and its
movement throughout the exercise. A
training: boss ball is a great alternative for those
at the beginner stage.
>ADJUSTABLE SIT-UP MACHINES/BENCHES
Ab benches are one of the oldest types of
fitness equipment that are always found
in gyms. The latest benches are adjustable,
which enables you to increase or decrease
the angle of the board, allowing you to
change the resistance. Besides sit-ups, you
can do a wide variety of ab exercises on a
bench, including crunches, leg raising and
twists. It is a truly valuable tool to train the
entire core.

>CORE WHEEL
This is another powerful tool to train
abdominal muscles, as well as the
shoulders, arms and back. An ab/core
wheel allows you to perform an efficient
core workout. As stimulation of the
core is required to roll-out and back in,
the abdominal muscles are engaged
throughout.

PAGE 9
 AB WORKOUT GUIDE
IMPORTANCE OF BREATHING
AND STIMULATING THE CORE

BREATHING PROPERLY DURING EXERCISE

CAN MEAN THE DIFFERENCE BETWEEN AN
INVIGORATING WORKOUT AND ONE THAT
LEAVES YOU FATIGUED AND BREATHLESS.
WHEN DOING ABDOMINAL EXERCISES
LIKE CRUNCHES OR PLANKS, THE RIGHT
BREATHING TECHNIQUE CAN ENHANCE THE
WORKOUT SO THAT YOU GET THE MOST
OUT OF EVERY SECOND OF EXERTION. BY
PRACTICING THE CORRECT BREATHING
TECHNIQUE ON YOUR OWN AND KNOWING
WHEN TO INHALE AND EXHALE, YOU CAN
PAIR PROPER BREATHING WITH YOUR
FITNESS EFFORTS FOR THE BEST POSSIBLE
RESULTS.

You may not think about something as your hand over your stomach. Take a deep
automatic as breathing, but it can make all breath and watch your hand. If it rises with
the difference in your core workout. When your breath, then you are breathing correctly.
doing stomach exercises, breathing out at the If your hand does not move, you are not
right time tightens your core muscles so you breathing deeply enough. Breathe three times
get more out of your workout. The proper in a row with your hand over your stomach
breathing technique can also give you more before starting your core workouts.
stamina whilst on the exercise mat. When
exerting yourself, it can seem like a natural To engage your abdominal muscles while
reaction to hold your breath. Unfortunately, breathing throughout your stomach workout,
this is a dangerous idea, which could result in you should know when to inhale and when to
dizziness and even fainting. exhale. While performing weight or resistance
training, exhale with the contraction or
An improper breathing technique could be exertion of your ab muscles for the most
hindering your ability to get the most out of power.
your ab workout. To get the most oxygen from
your lungs to your muscles, it's important
that you draw air deep into your lungs. This
is accomplished using a technique known as
abdominal breathing. Abdominal breathing
helps you fill your belly with air to get the
optimal amount of oxygen into your body. If
you're only pulling air into your chest, you may
not get the oxygen you need during a workout.

To ensure you understand how to breathe

properly whilst exercising, try taking a few
abdominal breaths when you are relaxed.
Find a spot on the floor, lay flat and place
PAGE 10
 AB WORKOUT GUIDE
MYTH’S VS REALITY

REALITY:
Like most things in life, abs do not come easy. Crunches will strengthen the rectus
abdominis, but if there is a layer of fat around your abs, no amount of sit-ups will
“ If I do 100’s uncover them.
of sit-ups
everyday, I’ll Correct diet and nutrition is the key to progress, and unfortunately time spent at the
gym will not counteract the effects of a poor diet. Spot reduction is a myth, which
get visible means that excessive area specific exercises will not burn fat in a desired region.
abs.” Cut calories in your diet to encourage fat loss, then add to this any form of cardio
that increases your heart rate - you need to burn enough calories to drop fat
throughout the body.

Likewise, ab training should be vast and varied. Basic sit-ups do not compare to a
dynamic core concentrated workout. All areas of the core need to be trained before
you can expect to see results.

REALITY :
Low carb diets have been around for a long time, but their popularity has surged in
recent years. In fact, when it comes to abs, carbohydrates are the most discussed
macronutrient.
“You must
It is widely acknowledged that reducing carbs in your diet will strip fat from your
mid-section, reduce water retention and bloating, and improve hunger control.
follow a low
But for some, the negatives may outweigh the benefits.
carb diet in
order to get
Carbs affect everyone differently, so if your body reacts negatively to a lack of abs”
carbohydrates, opt for a varied approach with your diet.

If carb intake is too low for too long, cravings will intensify, energy levels will plummet
and your resting metabolic rate will drop. If it works for you, maintenance is crucial. If
you cannot sustain a diet that is low in carbohydrates, it is not a viable solution.

REALITY:
A six-pack is the ultimate status symbol; the Holy Grail of fitness. Everybody is capable
of achieving visible abs, but are you hampering your efforts by falling into some very
basic traps?

“It doesn’t First and foremost, your body fat MUST be low. If you are carrying extra weight around
matter what I your mid-section, focus on improving your diet and introducing cardio into your
do, I can’t get workouts. Secondly, your abdominal muscles are complex. Unless you are following a
a six-pack.” diverse plan, which is aimed at targeting a variety of muscles within your core, you will
not see results.

Finally, ensure you are getting enough rest. A lack of sleep brings about hormonal
changes that increase appetite, elevate stress levels and trigger your body’s tendency
to retain fat around your middle, thus impeding success. Follow through with rest days
and make certain you get plenty of sleep.

PAGE 11
MYTH’S VS REALITY

REALITY :
By and large, women will have a harder time than men in achieving definition in their
abdominals because of their hormonal and muscular composition. Not only do men
produce more testosterone than women, which enables the body to build muscle mass,
they also have a lower biological need to retain body fat. A low level of fat is crucial for
that yearned after six-pack, and a woman’s body will naturally fight harder to maintain a
“Women
higher body fat percentage. can’t get
abs like
Although challenging, it is not impossible. Proper nutrition and low body fat are
fundamental. Strength training will increase levels of lean muscle tissue, which enables men.”
your body to burn more calories at rest. Add to this an emphasis on functional or
compound exercises, and you will be well on your way to seeing some core definition.

REALITY:
This is a common misconception and a trap that many fall into. Once you have
succeeded in achieving your six-pack, there is still a lot of work to be done to
“Once you maintain it.
have a
six-pack, Getting there is the biggest hurdle, but unfortunately this does not mean you can
sit back and reap the benefits. Going back to your old ways will not preserve your
the work is hard work. You need to find a balance between dedication to the cause and living
done.” a balanced life.

By and large, women

will have a harder time
than men to achieve
definition in their
abdominals because
of their hormonal and
muscular composition.

PAGE 12
 BELOW IS THE COMPLETE OUTLINE OF
THE FIT AFFINITY 12-WEEK AB WORKOUT
PROGRAM, THE FOLLOWING PAGES
EXPLAIN EACH WORKOUTS EXERCISES,
SETS & REPS. DON’T FORGET TO VISIT THE
EXERCISE INDEX TO SEE A DESCRIPTION
AND BREAKDOWN OF EACH EXERCISE

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Core Oblique Abs Workout Oblique Core

Week 1 Rest Rest
Workout 1 Workout 1 1 Workout 2 Workout 2
Abs Workout Core Oblique Ab Core
Week 2 Rest Rest
2 Workout 1 Workout 2 Workout 3 Workout 2
Core Abs Oblique Core Abs Workout Oblique
Week 3 Rest
Workout 3 Workout 3 Workout 3 Workout 4 4 Workout 4
Core Work- Oblique Ab Workout Core Oblique
Week 4 Rest Rest
out 3 Workout 3 3 Workout 4 Workout 4
Abs Workout Oblique Core Ab Core
Week 5 Rest Rest
4 Workout 5 Workout 5 Workout 5 Workout 1

Oblique Abs Workout Core Abs Workout

Week 6 Ab Workout 6 Rest Rest
Workout 6 7 Workout 6 7

Abs Workout Oblique Core Abs Workout

Week 7 Abs Workout 6 Rest Rest
8 Workout 7 Workout 7 9

Oblique Abs Workout Oblique Core Oblique

Week 8 Rest Rest
Workout 8 10 Workout 9 Workout 8 Workout 9

Oblique Abs Workout Oblique Core Oblique

Week 9 Rest Rest
Workout 10 11 Workout 11 Workout 9 Workout 8
Abs Workout Abs Workout Core Core Oblique
Week 10 Rest Rest
1 2 Workout 1 Workout 2 Workout 1
Oblique Core Abs Workout Oblique
Week 11 Rest Core Workout 3 Rest
Workout 2 Workout 4 3 Workout 3

Core Workout Abs Workout Oblique Abs Core

Week 12 Rest Rest
10 12 Workout 9 Workout 13 Workout 11

PAGE 13
 CORE WORKOUT 1
Exercise SETS REPS
WEIGHTED CRUNCHES 3 8-12
SIDE PLANK 2 45-60 SECONDS
AIR BIKE 3 15-20
THE COBRA 2 45-60 SECONDS

CORE WORKOUT 2
Exercise SETS REPS
AB ROLLOUT 3 8-10
HELL TOUCHES 3 15-20
LEG RAISES 2 20
ONE ARM PULLEY SIDE BEND 2 10-18 EACH SIDE
CRUNCHES 3 15-25

CORE WORKOUT 3
Exercise SETS REPS
SIDE CRUNCHES 3 20 EACH SIDE
THE COBRA 3 45 SECONDS
REVERSE CRUNCHES 3 20
DUMBBELL SIDE BEND 2 10-18 EACH SIDE

CORE WORKOUT 4
Exercise SETS REPS
CABLE CRUNCHES 3 10-12
JACKKNIFE SIT-UP 3 10-14
RUSSAIN TWISTS 3 20-25
LEG RAISES 2 10-18

CORE WORKOUT 5
Exercise SETS REPS
HANGING LEG/KNEE RAISES 3 8-12
ONE ARM PULLEY SIDE BEND 3 12-18 EACH SIDE
CRUNCHES 2 15-20
CRUNCHES ON SIDE 2 10-15 EACH SIDE
PLANK 2 45 SECONDS

CORE WORKOUT 6
Exercise SETS REPS
BARBELL SIDE BEND 3 10-15
AB ROLL-OUT 2 6-12
SIDE PLANK 3 45 SECONDS EACH SIDE
LEG RAISES 2 10-20
PAGE 14
HEEL TOUCHES 3 30
 CORE WORKOUT 7
Exercise SETS REPS
AIR BIKES 3 25
DECLINE CRUNCHES 3 10-15
THE COBRA 2 45-60 SECONDS
ONE ARM PULLEY SIDE BEND 3 20 EACH SIDE
WOOD CHOPES 3 10-18 EACH SIDE

CORE WORKOUT 8
Exercise SETS REPS
HANGING LEG/KNEE RAISES 3 10
DUMBBELL SIDE BEND 2 15 EACH SIDE
CRUNCH WITH FEET UP 3 20-30
SEATED BARBELL TWIST 2 10-15
REVERSE CRUNCHES 3 12-15

CORE WORKOUT 9
Exercise SETS REPS
WOOD CHOPS 3 15-20 EACH SIDE
HANGING LEG/KNEE RAISES 3 10-20
WEIGHT CRUNCHES 3 15-20
SIDE PLANK 2 30-45 SECONDS
EACH SIDE
AB CRUNCH MACHINE 3 8-12

CORE WORKOUT 10
Exercise SETS REPS
DECLINE CRUNCHES 3 10-15
THE COBRA 3 60 SECONDS
HEEL TOUCHES 3 25-30
SIDE CRUNCHES 2 25-35
CABLES CRUNCHES 3 8-10

CORE WORKOUT 11
Exercise SETS REPS
AB ROLL-OUT 3 6-12
DUMBBELL SIDE BEND 2 15-20
AB CRUNCH MACHINE 2 8-12
SEATED BARBELL TWIST 2 20
HANGING LEG/KNEE RAISES 2 8-14
CABLE CRUNCH WITH TWIST 2 20
PAGE 15
 AB WORKOUT 1
Exercise SETS REPS
AB CRUNCH MACHINE 3 8-12
REVERSE CRUNCHES 3 10-20
JACKKNIFE SIT-UPS 2 8-12
PLANK 3 30-45 SECONDS

AB WORKOUT 2
Exercise SETS REPS
HANGING LEG/KNEE RAISES 2 6-10
CABLE CRUNCHES 3 10-14
STOMACH VACUUM 4 15-30
CRUNCHES WITH FEETUP 3 20-30

AB WORKOUT 3
Exercise SETS REPS
AB ROLL-OUT 3 6-10
AB CRUNCH MACHINE 3 15-25
JACKKNIFE SIT-UPS 2 10-14
DECLINE CRUNCHES 4 8-20

AB WORKOUT 4
Exercise SETS REPS
PIKES 3 10-15
CRUNCHES WITH FEET UP 3 20-30
AIR BIKE 3 15-25
CRUNCHES WITH HANDS
3 20-30
OVERHEAD

AB WORKOUT 5
Exercise SETS REPS
WEIGHTED CRUNCHES 3 8-10
PIKES 3 10-15
LEG RAISES 3 25-30
PLANK 3 45-60

AB WORKOUT 6
Exercise SETS REPS
AB ROLL-OUT 3 8-12
HANGING LEG/KNEE RAISES 3 8-15
AB CRUNCH MACHINE 3 15-25
STOMACH VACUUM 3 20-35

PAGE 16
 AB WORKOUT 7
Exercise SETS REPS
DECLINE CRUNCHES 3 30-40
LEG RAISES 3 25
REVERSE CRUNCHES 3 25-30
PIKES 2 20-35

AB WORKOUT 8
Exercise SETS REPS
CABLE CRUNCHES 3 25-20
CRUNCHES WITH FEET UP 3 25-30
PLANK 3 45-60 SECONDS
AB CRUNCH MACHINE 3 25-40

AB WORKOUT 9
Exercise SETS REPS
HANGING LEG/KNEE RAISES 4 10
AIR BIKE 4 25-30
DECLINE CRUNCHES 4 10-15

AB WORKOUT 10
Exercise SETS REPS
PLANK 4 60
AB CRUNCH MACHINE 4 20-30
CRUNCHES WITH FEET UP 4 20-20

AB WORKOUT 11
Exercise SETS REPS
AB ROLLOUT 3 8-12
WEIGHTED CRUNCHES 3 15-20
CABLE CRUNCHES 3 20-30
AB ROLL-OUT 2 TO FAILURE

AB WORKOUT 12
Exercise SETS REPS
JACKKIFE SIT-UPS 3 10-15
HANGING LEG/KNEE RAISES 3 10-15
DECLINE CRUNCHES 3 15-20
CRUNCHES WITH HANDS 3 20-25
OVERHEAD

PAGE 17
 AB WORKOUT 13
Exercise SETS REPS
HANGING LEG/KNEE RAISES 3 10-12
AB ROLL-OUT 3 8-14
AB CRUNCH MACHINE 3 15-25
PLANK 3 60-90

OBLIQUES WORKOUT 1
Exercise SETS REPS
DUMBBELL SIDE BEND 3 10-15
HEEL TOUCHES 3 20-30
BARBELL SIDE BENDS 3 15-20
CROSS BODY CRUNCH 2 20

OBLIQUES WORKOUT 2
Exercise SETS REPS
ONE ARM PULLEY SIDE 3 12-18 EACH SIDE
BEND
SIDE CRUNCH 3 15-25 EACH SIDE
WOODCHOPS 3 15 EACH SIDE
CABLE CRUNCHES WITH 3 20-30
TWIST

OBLIQUES WORKOUT 3
Exercise SETS REPS
RUSSIAN TWISTS 3 15-20
DECLINE CRUNCHES WITH 3 20
TWIST
WOODCHOPS 3 20-25 EACH SIDE

OBLIQUES WORKOUT 4
Exercise SETS REPS
SIDE PLANK 3 30-45 SECONDS
EACH SIDE
SEATED BARBELL TWISTS 3 20
SIDE CRUNCHES 3 15-25

OBLIQUES WORKOUT 5
Exercise SETS REPS
CABLE CRUNCHES WITH 4 20-30
TWIST
DUMBBELL SIDE BEND 4 15 EACH SIDE
CROSS BODY CRUNCH 3 10-20

PAGE 18
 OBLIQUES WORKOUT 6
Exercise SETS REPS
WOODCHOPS FROM HIGH 4 15 EACH SIDE
HEEL TOUCHES 4 30
SIDE CRUNCHES 3 15-25

OBLIQUES WORKOUT 7
Exercise SETS REPS
SIDE PLANK 3 45 SECONDS EACH
SIDE
ONE ARM PULLEY BEND 3 15-20 EACH SIDE
RUSSAIN TWISTS 3 15-20 EACH SIDE
SIDE CRUNCHES 3 10-15 EACH SIDE

OBLIQUES WORKOUT 8
Exercise SETS REPS
WOODCHOPS FROM LOW 3 45 SECONDS EACH
SIDE
DECLINE CRUNCHES WITH 3 20-25
TWIST
SIDE PLANK 3 60 SECONDS EACH
SIDE
CROSS BODY CRUNCHES 3 15-25

OBLIQUES WORKOUT 9
Exercise SETS REPS
ONE ARM PULLEY SIDE BEND 3 30-40
SEATED BARBELL TWISTS 3 30
HEEL TOUCHES 4 25-35

OBLIQUES WORKOUT 10
Exercise SETS REPS
CABLE CRUNCHES 4 20-30
DUMBBELL SIDE CRUNCHES 3 15- 20 EACH SIDE
RUSSAIN TWISTS 4 25

OBLIQUES WORKOUT 11
Exercise SETS REPS
HEEL TOUCHES 3 25
SIDE CRUNCHES 4 20 EACH SIDE
WOODCHOPS 4 12-18 EACH SIDE
ONE ARM PULL SIDE BEND 3 15-20 EACH SIDE

PAGE 19
 beginner
CORE WORKOUTS
BEGINNER WORKOUT 1
Exercise SETS REPS
CRUNCHES 3 10-15

PLANK 3 30-40 SECS

CROSS BODY CRUNCHES 2 20-30

BEGINNER WORKOUT 2
Exercise SETS REPS
REVERSE CRUNCH 3 15-20

ONE ARM PULLEY SIDE 3 12-18

BENDS EACH SIDE
LEG RAISES 2 10-15

BEGINNER WORKOUT 3
Exercise SETS REPS
WOOD CHOPS 2 10-15
EACH SIDE
AIR BIKE 3 20-30

DUMBBELL SIDE BENDS 3 10-15

BEGINNER WORKOUT 4
Exercise SETS REPS
CABLE CRUNCHES 3 20-25

THE COBRA 3 30 SECS

HEEL TOUCHES 3 20-30

BEGINNER WORKOUT 5
Exercise SETS REPS
PLANK 3 40-60 SECS

SEATED BARBELL TWISTS 3 10-15

AIR BIKE 3 20-30

BEGINNER WORKOUT 6
Exercise SETS REPS
RUSSIAN TWISTS 3 20

AIR CRUNCH MACHINE 3 10-15

AIR BIKE 3 20-30

PAGE 20
 BEGINNER WORKOUT 7
Exercise SETS REPS
CRUNCHES WITH FEET UP 3 20-25

WOOD CHOPS 3 15-20

CROSS BODY CRUNCHES 3 20-25

BEGINNER WORKOUT 8
Exercise SETS REPS
PIKES 3 15-20

HEEL TOUCHES 3 30

CABLE CRUNCHES 3 20-25

CORE WORKOUTS

INTERMEDIATE WORKOUT 1
Exercise SETS REPS
JACKKNIFE SIT-UPS 3 12-18

RUSSIAN TWISTS 4 20-25

CRUNCHES WITH FEET UP 3 18-20

INTERMEDIATE WORKOUT 2
Exercise SETS REPS
AIR BIKE 3 15-20

ONE ARM PULLEY SIDE 4 15

BEND
REVERSE CRUNCHES 3 15-20

INTERMEDIATE WORKOUT 3
Exercise SETS REPS
AB ROLL-OUT 3 6-10

BARBELL SIDE BENDS 3 12-20

LEG RAISES 3 14-20

HEEL TOUCHES 3 15-25

PAGE 21
 INTERMEDIATE WORKOUT 4
Exercise SETS REPS
WOOD CHOPS 3 15-20

Hanging Leg/Knee Raises 3 10-15

Dumbbell Side Bend 3 15-20

Cable Crunches 3 15-20

INTERMEDIATE WORKOUT 5
Exercise SETS REPS
WOOD CHOPS FROM LOW 3 15-20
EACH SIDE
ONE ARM PULLEY SIDE 3 15-20
BENDS
STOMACH VACUUM 3 30 SECONDS

DECLINE CRUNCHES 3 20-25

INTERMEDIATE WORKOUT 6
Exercise SETS REPS
CRUNCHES WITH HANDS 3 15-20
OVERHEAD
HANGING LEG/KNEE RAISES 3 10-15

DUMBBELL SIDE BENDS 3 20

EACH SIDE
THE COBRA 3 30- 45
SECONDS

INTERMEDIATE WORKOUT 7
Exercise SETS REPS
AIR BIKE 4 15-25

SEATED BARBELL TWISTS 4 20

WEIGHTED CRUNCHES 4 15-20

INTERMEDIATE WORKOUT 8
Exercise SETS REPS
RUSSAIN TWISTS 4 15-25

PLANK 4 45 SECONDS

PIKES 4 20

PAGE 22
 INTERMEDIATE WORKOUT 9
Exercise SETS REPS
DECLINE CRUNCHES 3 10-15

WOODCHOPS FROM HIGH 2 15-20

THE COBRA 2 30-45

SECONDS
SEATED BARBELL TWISTS 2 15-20

CABLE CRUNCHES 3 10-15

INTERMEDIATE WORKOUT 10
Exercise SETS REPS
ONE ARM PULLEY SIDE 3 20 EACH SIDE
BENDS
HANGING LEG/KNEE RAISES 2 10-15

STOMACH VACUUM 4 15-20

AB ROLL-OUT 2 6-12

DUMBBELL SIDE BENDS 3 20

CORE WORKOUTS

ADVANCED WORKOUT 1
Exercise SETS REPS
WEIGHTED CRUNCHES 3 15-20

PIKES 3 12-18

HEEL TOUCHES 4 30-40

DUMBBELL SIDE BENDS 3 25-35

ADVANCED WORKOUT 2
Exercise SETS REPS
HANGING LEG RAISES 3 12-20

WOODCHOPS 3 20-25

AB ROLL-OUT 3 14-18

CRUNCHES ON SIDE 4 25-35

PAGE 23
 ADVANCED WORKOUT 3
Exercise SETS REPS
STOMACH VACUUM 5 12-20
seconds
AB CRUNCH MACHINE 2 8-12

AIR BIKE 2 25-40

BARBELL SIDE BENDS 2 20-30

THE COBRA 5 20-30

ADVANCED WORKOUT 4
Exercise SETS REPS
REVERSE CRUNCHES 3 15-25

PIKES 3 15-25

CABLE CRUNCHES WITH TWIST 2 25-30

AB ROLL-OUT 3 15-20

RUSSIAN TWISTS 3 20-30

ADVANCED WORKOUT 5
Exercise SETS REPS
PLANK 2 60 SECONDS

DECLINE CRUNCHES 3 20-30

AB CRUNCH MACHINE 2 8-12

DUMBBELL SIDE BENDS 3 20-30

ONE ARM PULLEY SIDE BENDS 3 25-35

PLANK 2 60 SECONDS

“ DON’T FORGET
TO VISIT THE
EXERCISE
INDEX FOR
INFOMATION
ON CORRECT
“
FORM.

PAGE 24
 CRUNCHES
MAIN MUSCLE USED: ABDOMINALS
- Lie flat on your back with your feet flat on the ground.
- Place your hands lightly on either side of your head.
- While pushing the lower back down into the floor, begin to roll
your shoulders off the floor.
- Continue to push down as hard as you can with your lower back
as you contract your abdominals and exhale.
- Your shoulders should come up off the floor only about four
inches, and your lower back should remain on the floor.
- At the top of the movement, contract your abdominals hard and
keep the contraction for a second.
- After the contraction, begin to come down slowly again to the
starting position as you inhale.

CRUNCHES WITH FEET UP

MAIN MUSCLE USED: ABDOMINALS
- Lie flat on your back with your feet raised on a flat surface,
such as a bench or exercise ball, about knee high.
- Place your hands lightly on either side of your head.
- While pushing the lower back down into the floor begin to roll
your shoulders of the floor.
- Continue to push down as hard as you can with your lower
back as you contract your abdominals and exhale
- Your shoulders should come up off the floor only about four
inches, and your lower back should remain on the floor.
- At the top of the movement, contract your abdominals hard
and keep the contraction for a second.
- After the contraction, begin to slowly return to the starting
position as you inhale.

WEIGHTED CRUNCHES
MAIN MUSCLE USED: ABDOMINALS
- Lie flat on your back with your feet flat on the ground.
- Place a dumbbell or kettlebell on your chest.
- While pushing the lower back down into the floor, begin to
roll your shoulders off the floor.
- Continue to push down as hard as you can with your lower
back as you contract your abdominals and exhale.
- Your shoulders should come up off the floor only about four
inches, and your lower back should remain on the floor.
- At the top of the movement, contract your abdominals hard
and keep the contraction for a second.
- Be sure to keep the dumbbell/kettlebell pressed to your
chest for the duration of the movement.
- After the contraction, begin to slowly return to the starting
position as you inhale.
PAGE 25
 CABLE CRUNCHES
MAIN MUSCLE USED: ABDOMINALS
- Kneel below a high pulley with a rope attached.
- Grip the rope attachment and lower the rope until your
hands are placed next to your head.
- With the hips stationary and the back straight, flex the waist
as you contract the abs, so that the elbows travel towards the
middle of the thighs.
- Exhale as you perform this portion of the movement,
and hold the contraction for a second.
- Slowly return the weight to the starting position as you
inhale.

CRUNCHES WITH HANDS OVER HEAD

MAIN MUSCLE USED: ABDOMINALS
- Lie on the floor with your back flat and knees bent,
with approximately a 60-degree angle etween the hamstrings
and the calves.
- Keep your feet flat on the floor and stretch your arms
overhead with your palms up.
- Curl your uper body forward and bring your shoulder blades
just off the floor.
- At all times, keep your arms aligned with your head, neck
and shoulder. Don’t move them forward from that position.
- Exhale as you perform this portion of the movement,
and hold the contraction for a second.
- Slowly lower down to the starting position as you inhale.

REVERSE CRUNCHES
MAIN MUSCLE USED: ABDOMINALS
- Lie down on the floor with your legs fully extended and arms to
the side of your torso, with palms on the floor. Your arms should
stay here for the duration of the exercise.
- Move your legs up so that your thighs are perpendicular to the floor,
and your feet are together and parallel to the floor.
- While inhaling, move your legs towards the torso as you roll your
pelvis backwards and raise your hips off the floor.
- At the end of this movement, your knees will be touching your chest
- Hold the contraction for a second and move your legs back to the
starting position while exhaling.

AB CRUNCH MACHINE
MAIN MUSCLE USED: ABDOMINALS
- Select a light resistance and sit down on the ab machine,
placing your feet under the pads provided and grabbing the
top handles.
- Your arms should be bent at a 90 degree angle as you rest the
triceps on the pads provided.
- At the same time, begin to lift the legs up as you crunch your
upper torso. Exhale as you perform this movement.
- After a second pause, slowly return to the starting position as
you inhale.

PAGE 26
 CROSS BODY CRUNCHES
MAIN MUSCLE USED: ABDOMINALS
- Lie flat on your back and bend your knees about 60 degrees.
- Keep your feet flat on the ground.
- Place your hands loosely behind your head.
- Whilst bringing your right elbow and shoulder across your body,
bring your left knee in towards your left shoulder.
- Reach with your elbow and try to touch your knee. Exhale as you
perform this movement.
- Go back down to the starting position as you inhale, and repeat
with the left elbow and the right knee.

CRUNCHES ON SIDE
MAIN MUSCLE USED: OBLIQUES
- Lay on your right side with your legs lying on top of each other.
Make sure your knees are at approximately a 45 degree angle.
- Place your left hand behind your head.
- Begin by moving your left elbow up as you would perform a
normal crunch, except this time the main emphasis is on your
obliques.
- Crunch as high as you can, hold the contraction for a second and
then slowly drop back down
- Breathe in during the eccentric (lowering) part of the exercise, and
breathe out during the concentric (elevation) part of the exercise.

CABLE CRUNCHES WITH TWIST

MAIN MUSCLE USED: OBLIQUES AND ABDOMINALS
- Connect a rope attachment to a high pulley cable.
- Grab the rope with both hands and kneel approximately two feet
back from the cable machine.
- Position the rope behind your head with your hands by
your ears.
- Keep your hands stationary, contract your abs and pull
downward on the rope in a crunching movement until your
elbows reach your knees.
- Pause briefly at the bottom, and rise up in a slow and controlled
manner until you reach the starting position.
- Repeat the same downward movement until you are halfway
down, at which point you will begin rotating one of your elbows to
the opposite knee.
- Again, pause briefly at the bottom, and rise up in a slow and
controlled manner until
- Repeat the same movement as before, but alternate the other
elbow to the opposite knee.
JACK KNIFE SIT-UPS
MAIN MUSCLE USED: ABDOMINALS
- Lie flat on the ground on your back, with your arms extended
straight back behind your head and your legs extended also.
- As you exhale, bend at the waist while simultaneously raising
your legs and arms to meet in a jackknife position.
- While inhaling, lower your arms and legs back.

PAGE 27
 LEG RAISES
MAIN MUSCLE USED: ABDOMINALS
- Lie with your back flat on the ground and your legs extended
in front of you.
- Place your hands either under your glutes with your palms
down or by the sides of your body.
- Keep your legs extended and as straight as possible, and
keep your knees slightly bent but locked, and raised your legs
until they make a 90 degree angle with the floor.
- Exhale as you perform this portion of the movement and
hold the contraction at the top for a second.
- Inhale as you slowly lower your legs back down.

HANGING KNEE/ LEG RAISES

MAIN MUSCLE USED: ABDOMINALS
- Hang from a chin-up bar with both arms extended at arm’s
length in front of us using either a wide or medium grip.
- Your legs should be straight down, with your pelvis slightly
rolled backwards.
- Raise your legs or knees (legs is harder) until the torso makes
a 90-degree angle with the legs
- Exhale as you perform this movement, and hold the
contraction for a second or two.
- Go back slowly to the starting position as you inhale.

PIKES
MAIN MUSCLE USED: ABDOMINALS
- Begin with an elbow planks position.
- Position your feet slightly wider than hip width
- Engage the core.
- With the feet together slide them towards your chest or use
the TRX apparatus.
- The body should resemble a V position as the core contracts.
- Inhale as you return back to the starting position.

THE COBRA
MAIN MUSCLE USED: ERECTOR SPINAE AND LOWER BACK
- Lie face down on the floor with your palms near your chest.
- Lift your head, shoulders and chest off the floor by pulling your
shoulder blades down and together.
- Hold this position for the given period of time.
- Contract your lower back muscles.
- Slowly lower yourself back to the starting position.

AB ROLLER
MAIN MUSCLE USED: ABDOMINALS
- Hold the Ab roller with both hands and kneel on the floor.
- Place the Ab roller on the floor in front of you, so that you are on
your hands and knees.
- Slowly roll the Ab roller forward, stretching your body into a
straight position.
- Go down as far as you can without touching the floor with your
body. Inhale during this portion of the movement.
- After a pause at the stretched position, start pulling yourself back
to the starting position as you exhale.

PAGE 28
 AIR BIKE
MAIN MUSCLE USED: ABDOMINALS AND OBLIQUES
- Lie flat on the floor with your lower back pressed to the ground
- Put your hands beside your head. Be careful not to strain the
neck as you perform this motion.
- Lift your shoulders into the crunch position.
- Bring your knees up to where they are perpendicular to the floor,
with your lower legs parallel to the floor.
- Simultaneously, slowly go through a cycle pedal motion, kicking
forward with the right leg and bringing in the knee of the left leg.
Bring your right elbow close to your left knee by crunching to the
side as you exhale
- Go back to the initial position as you inhale.
- Crunch to the opposite side as you cycle your legs, and bring your
left elbow closer to your right knee and exhale.

PLANK
MAIN MUSCLE USED: ABDOMINALS
- Get into a prone position on the floor, supporting your weight
on your toes and your forearms.
- Your arms should be bent and directly below the shoulder.
- Keep your body straight at all times, and hold this position for
the given period of time.
- To increase difficulty, an arm or leg can be raised.

WOOD CHOPS FROM HIGH TO LOW

MAIN MUSCLE USED: OBLIQUES
- Attach a standard handle to the top or bottom of a cable
machine, and move the cable just under should height.
- With your side to the cable, grab the handle with one hand
and step away from the tower. You should be approximately
an arm’s length away from the pulley, with the tension of the
weight on the cable. Your outstretched arm should be aligned
with the cable.
- With your feet positioned shoulder width apart, reach with your
other hand and grab the handle with both hands.
- Your arms should still be fully extended.
- In one motion, pull the handle towards the knee or the shoulder
while rotating your torso.
- Keep your back and arms straight, and core tight while you pivot
your back foot and bend your knees to get a full range of motion.
- Maintain your stance and straight arms. Return to the neutral
position in a slow and controlled manner.
-Reposition and repeat on the other side.

STOMACH VACUUM
MAIN MUSCLE USED: ABDOMINALS
- Stand straight with your feet shoulder width apart from each other.
- Place your hands on your hips.
- Slowly inhale as much air as possible, and then start to exhale as
much as possible while bringing your stomach in as much as possible
and hold this position.
- Try to visualize your navel touching your backbone.
- During the holding phase, try to breathe normally. Then inhale and
bring your stomach back to the starting position.

PAGE 29
 HEEL TOUCHES
MAIN MUSCLE USED: ABDOMINALS AND OBLIQUES
- Lie on the floor with knees bent and the feet on the floor approximately
18 to 24 inches apart. Your arms should be extended by your side.
- Crunch over your torso forward and up about three to four inches to
the right side, and touch your right heel as you hold the contraction for a
second. Exhale while performing this movement.
- Go back slowly to the starting position as you inhale.
- Crunch over your torso forward and up about three to four inches
to the left side, and touch your left heel as you hold the contraction
for a second.
- Exhale while performing this movement and then go back to the
starting position as you inhale. Touching both heels is considered
one repetition.

SEATED BARBELL TWISTS

MAIN MUSCLE USED: OBLIQUES
- Sit at the end of a flat bench with a barbell placed on top of your thighs.
- Your feet should be shoulder width apart from each other.
- Grip the bar with your palms facing down, and make sure your hands
are wider than shoulder width apart from each other.
- Now, lower the barbell behind your head until it is resting along the base
of your neck.
- While keeping your feet and head stationary, move your waist from
side-to-side so that your oblique muscles feel the contraction. Only move
from side-to-side as far as your waist will allow you to go. Stretching or
moving too far can result in injury.
- Use a slow and controlled motion.
- Exhale while twisting your body to the side and in when moving back to
the starting position.
BARBELL SIDE BENDS
MAIN MUSCLE USED: OBLIQUES AND ABDOMINALS
- Stand up straight while holding a barbell placed on the back of your
shoulders, slightly below the neck.
- Your feet should be shoulder width apart.
- While keeping your back straight and your head up, bend only at the
waist to the right as far as possible. Breathe in as you bend to the side.
Then hold for a second and come back up to the starting position as you
exhale.
- Keep the rest of the body stationary.
- Now, repeat the movement, but bend to the left instead. Hold for a
second and return.
ONE ARM PULLEY SIDE BEND
MAIN MUSCLE USED: OBLIQUES AND ABDOMINALS
- Attach a standard handle to a cable machine.
- Move the handle to a high position on the pulley/cable machine.
- Kneel or stand with your side to the cable. With one hand, reach up and
grab the handle with an underhand grip.
- Pull down on the cable until your elbow touches your side and the handle
is by your shoulder.
- Position your feet hip-width apart and place your free hand on your hip to
help gauge pivot point.
- Keep your arm in static position. Contract your obliques to bring the
weight down in a side crunch.
- Once you reach maximum contraction, slowly release the weight to the
starting position. The weight stack should never be unloaded in a resting
position. The aim is constant tension during the set.
- Swap sides and perform the exercise again.
PAGE 30
 RUSSIAN TWISTS
MAIN MUSCLE USED: ABDOMINALS AND OBLIQUES
- Lie down on the floor, placing your feet either under something that
will not move, or have your partner hold them.
- Your legs should be bent at the knees.
- Elevate your upper body so that it creates an imaginary V-shape with
your thighs.
- Your arms should be fully extended in front of you perpendicular to
your torso and with the hands clasped. To make this exercise harder,
hold an exercise ball or dumbbell in front of you.
- Twist your torso to the right side until your arms are parallel with the
floor while exhaling.
- Hold the contraction for a second and move back to the starting
position while exhaling. Now move to the opposite side performing
the same techniques you applied to the right side.

DUMBBELL SIDE BEND

MAIN MUSCLE USED: ABDOMINALS AND OBLIQUES

- Stand up straight while holding a dumbbell in your left hand, with your
palms facing your torso and your right hand holding your waist.
- Your feet should be shoulder width apart.
- While keeping your back straight and your head up, bend only at the
waist to the right as far as possible. Breathe in as you bend to the side.
Then hold for a second and come back up to the starting position as
you exhale.
- Keep the rest of the body stationary.
- Repeat the movement, but instead bend to the left. Hold for a second
before returning to the starting position.
- Repeat for the given amount of repetitions and then change hands.

WOODCHOPS
MAIN MUSCLE USED: ABDOMINALS AND OBLIQUES
- Attach a standard handle to a cable machine and move the cable just
under shoulder height.
- With your side to the cable, grab the handle with one hand and step
away from the tower. You should be approximately an arm’s length
away from the pulley, with the tension of the weight on the cable.
Your outstretched arm should be aligned with the cable.
- With your feet positioned shoulder width apart, reach with your other
hand and grab the handle with both hands.
-Your arms should still be fully extended.
- In one motion, pull the handle across your body while rotating
your torso.
- Keep your back and arms straight, and core tight while you pivot your
back foot and bend your knees to get a full range of motion.
- Maintain your stance and keep your arms straight. Return to the neutral
position in a slow and controlled manner.
-Reposition and repeat on the other side.

PAGE 31
PAGE 32
 THANKYOU FOR PURCHASING AND READING THE
FIT AFFINITY 12-WEEK CORE PROGRAM
I HOPE THAT IT HELPS YOU TO ACHIEVE YOUR FITNESS GOALS.
TRAIN HARD GIRLS!

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