THE ABS WORKOUT

Focus Fat Loss Week 1 Workout Routine

Muscles Involved Total Body
Monday Tuesday Wednesday Thursday Friday Saturday
Duration 30 Minutes
Workout A Rest Workout A Rest Workout A Rest
Difficulty Intermediate

Workout A
CIRCUIT Monday Wednesday Friday CIRCUIT(CONTINUED) Monday
Set 1 30 s 30 s 30 s Set 1 30 s
Set 2 30 s 30 s 30 s Set 2 30 s
Single-leg Swiss Ball Hip Raise
Kettlebell Swing Set 3 30 s 30 s 30 s Set 3 30 s
and Leg Curl
Set 4 30 s 30 s 30 s Set 4 30 s
Set 5 30 s 30 s 30 s Set 5 30 s
Set 1 30 s 30 s 30 s Set 1 30 s
Set 2 30 s 30 s 30 s Set 2 30 s
Pushup Set 3 30 s 30 s 30 s Swiss Ball Plank Set 3 30 s
Set 4 30 s 30 s 30 s Set 4 30 s
Set 5 30 s 30 s 30 s Set 5 30 s
Set 1 30 s 30 s 30 s Set 1 30 s
Set 2 30 s 30 s 30 s Set 2 30 s
Squat Set 3 30 s 30 s 30 s Swiss Ball Hip Crossover Set 3 30 s
Set 4 30 s 30 s 30 s Set 4 30 s
Set 5 30 s 30 s 30 s Set 5 30 s
Set 1 30 s 30 s 30 s Set 1 30 s
Set 2 30 s 30 s 30 s Set 2 30 s
Mountain Climber Set 3 30 s 30 s 30 s Swiss Ball Jackknife Set 3 30 s
Set 4 30 s 30 s 30 s Set 4 30 s
Set 5 30 s 30 s 30 s Set 5 30 s
Set 1 30 s 30 s 30 s REST - 60 s
Set 2 30 s 30 s 30 s
Barbell Bulgarian Split Squat Set 3 30 s 30 s 30 s
Set 4 30 s 30 s 30 s
Set 5 30 s 30 s 30 s
REST - 60 s

CIRCUIT Monday Wednesday Friday

Set 1 30 s 30 s 30 s
Set 2 30 s 30 s 30 s
Swiss Ball Rollout Set 3 30 s 30 s 30 s
Set 4 30 s 30 s 30 s
Set 5 30 s 30 s 30 s

MSN Health. ** - as much as possible;

THE ABS WORKOUT

Focus Fat Loss Week 2 Workout Routine
Muscles Involved Total Body
Monday Tuesday Wednesday Thursday Friday Saturday
Duration 30 Minutes
Workout A Rest Workout A Rest Workout A Rest
Difficulty Intermediate
Workout A
CIRCUIT Monday Wednesday Friday CIRCUIT(CONTINUED) Monday
Set 1 30 s 30 s 30 s Set 1 30 s
Set 2 30 s 30 s 30 s Set 2 30 s
Single-leg Swiss Ball Hip Raise
Kettlebell Swing Set 3 30 s 30 s 30 s Set 3 30 s
and Leg Curl
Set 4 30 s 30 s 30 s Set 4 30 s
Set 5 30 s 30 s 30 s Set 5 30 s
Set 1 30 s 30 s 30 s Set 1 30 s
Set 2 30 s 30 s 30 s Set 2 30 s
Pushup Set 3 30 s 30 s 30 s Swiss Ball Plank Set 3 30 s
Set 4 30 s 30 s 30 s Set 4 30 s
Set 5 30 s 30 s 30 s Set 5 30 s
Set 1 30 s 30 s 30 s Set 1 30 s
Set 2 30 s 30 s 30 s Set 2 30 s
Squat Set 3 30 s 30 s 30 s MSN Health. Swiss Ball Hip Crossover Set 3 30 s
Set 4 30 s 30 s 30 s Set 4 30 s
Set 5 30 s 30 s 30 s Set 5 30 s
Set 1 30 s 30 s 30 s Set 1 30 s
Set 2 30 s 30 s 30 s Set 2 30 s
Mountain Climber Set 3 30 s 30 s 30 s Swiss Ball Jackknife Set 3 30 s
Set 4 30 s 30 s 30 s Set 4 30 s
Set 5 30 s 30 s 30 s Set 5 30 s
Set 1 30 s 30 s 30 s REST - 60 s
Set 2 30 s 30 s 30 s
Barbell Bulgarian Split Squat Set 3 30 s 30 s 30 s ** - as much as possible;
Set 4 30 s 30 s 30 s
Set 5 30 s 30 s 30 s
REST - 60 s

CIRCUIT Monday Wednesday Friday

Set 1 30 s 30 s 30 s
Set 2 30 s 30 s 30 s
Swiss Ball Rollout Set 3 30 s 30 s 30 s
Set 4 30 s 30 s 30 s
Set 5 30 s 30 s 30 s

THE ABS WORKOUT

Focus Fat Loss Week 3 Workout Routine
Muscles Involved Total Body
Monday Tuesday Wednesday Thursday Friday Saturday
Duration 30 Minutes
Workout A Rest Workout A Rest Workout A Rest
Difficulty Intermediate

Workout A
CIRCUIT Monday Wednesday Friday CIRCUIT(CONTINUED) Monday
Set 1 30 s 30 s 30 s Set 1 30 s
Set 2 30 s 30 s 30 s Set 2 30 s
Single-leg Swiss Ball Hip Raise
Kettlebell Swing Set 3 30 s 30 s 30 s Set 3 30 s
and Leg Curl
Set 4 30 s 30 s 30 s Set 4 30 s
Set 5 30 s 30 s 30 s Set 5 30 s
Set 1 30 s 30 s 30 s Set 1 30 s
Set 2 30 s 30 s 30 s Set 2 30 s
Pushup Set 3 30 s 30 s 30 s Swiss Ball Plank Set 3 30 s
Set 4 30 s 30 s 30 s Set 4 30 s
Set 5 30 s 30 s 30 s Set 5 30 s
Set 1 30 s 30 s 30 s Set 1 30 s
Set 2 30 s 30 s 30 s Set 2 30 s
Squat Set 3 30 s 30 s 30 s Swiss Ball Hip Crossover Set 3 30 s
Set 4 30 s 30 s 30 s Set 4 30 s
Set 5 30 s 30 s 30 s Set 5 30 s
Set 1 30 s 30 s 30 s Set 1 30 s
Set 2 30 s 30 s 30 s Set 2 30 s
Mountain Climber Set 3 30 s 30 s 30 s Swiss Ball Jackknife Set 3 30 s
Set 4 30 s 30 s 30 s Set 4 30 s
Set 5 30 s 30 s 30 s Set 5 30 s
Set 1 30 s 30 s 30 s REST - 60 s
Set 2 30 s 30 s 30 s
Barbell Bulgarian Split Squat Set 3 30 s 30 s 30 s
Set 4 30 s 30 s 30 s
Set 5 30 s 30 s 30 s
REST - 60 s

CIRCUIT Monday Wednesday Friday

Set 1 30 s 30 s 30 s
Set 2 30 s 30 s 30 s
Swiss Ball Rollout Set 3 30 s 30 s 30 s
Set 4 30 s 30 s 30 s
Set 5 30 s 30 s 30 s
MSN Health. ** - as much as possible;

THE ABS WORKOUT

Focus Fat Loss Week 4 Workout Routine
Muscles Involved Total Body
Monday Tuesday Wednesday Thursday Friday Saturday
Duration 30 Minutes
Workout A Rest Workout A Rest Workout A Rest
Difficulty Intermediate

Workout A
CIRCUIT Monday Wednesday Friday CIRCUIT(CONTINUED) Monday
Set 1 30 s 30 s 30 s Set 1 30 s
Set 2 30 s 30 s 30 s Set 2 30 s
Single-leg Swiss Ball Hip Raise
Kettlebell Swing Set 3 30 s 30 s 30 s Set 3 30 s
and Leg Curl
Set 4 30 s 30 s 30 s Set 4 30 s
Set 5 30 s 30 s 30 s Set 5 30 s
Set 1 30 s 30 s 30 s Set 1 30 s
Set 2 30 s 30 s 30 s Set 2 30 s
Pushup Set 3 30 s 30 s 30 s Swiss Ball Plank Set 3 30 s
Set 4 30 s 30 s 30 s Set 4 30 s
Set 5 30 s 30 s 30 s Set 5 30 s
Set 1 30 s 30 s 30 s Set 1 30 s
Set 2 30 s 30 s 30 s Set 2 30 s
Squat Set 3 30 s 30 s 30 s Swiss Ball Hip Crossover Set 3 30 s
Set 4 30 s 30 s 30 s Set 4 30 s
Set 5 30 s 30 s 30 s Set 5 30 s
Set 1 30 s 30 s 30 s Set 1 30 s
Set 2 30 s 30 s 30 s Set 2 30 s
Mountain Climber Set 3 30 s 30 s 30 s Swiss Ball Jackknife Set 3 30 s
Set 4 30 s 30 s 30 s Set 4 30 s
Set 5 30 s 30 s 30 s Set 5 30 s
Set 1 30 s 30 s 30 s REST - 60 s
Set 2 30 s 30 s 30 s
Barbell Bulgarian Split Squat Set 3 30 s 30 s 30 s
Set 4 30 s 30 s 30 s
Set 5 30 s 30 s 30 s
REST - 60 s

CIRCUIT Monday Wednesday Friday

Set 1 30 s 30 s 30 s
Set 2 30 s 30 s 30 s
Swiss Ball Rollout Set 3 30 s 30 s 30 s
Set 4 30 s 30 s 30 s
Set 5 30 s 30 s 30 s

MSN Health. ** - as much as possible;

THE ABS WORKOUT

Focus Fat Loss Week 5 Workout Routine
Muscles Involved Total Body
Monday Tuesday Wednesday Thursday Friday Saturday
Duration 30 Minutes
Workout B Rest Workout B Rest Workout B Rest
Difficulty Intermediate
Workout B
CIRCUIT Monday Wednesday Friday CIRCUIT(CONTINUED) Monday
Set 1 40 s 40 s 40 s Set 1 40 s
Set 2 40 s 40 s 40 s Set 2 40 s
Barbell Front Squat Set 3 40 s 40 s 40 s Plank Set 3 40 s
Set 4 40 s 40 s 40 s Set 4 40 s
Set 5 40 s 40 s 40 s Set 5 40 s
Set 1 40 s 40 s 40 s Set 1 40 s
Set 2 40 s 40 s 40 s Set 2 40 s
Barbell Upright Row Set 3 40 s 40 s 40 s Reverse Crunch Set 3 40 s
Set 4 40 s 40 s 40 s Set 4 40 s
Set 5 40 s 40 s 40 s Set 5 40 s
Set 1 40 s 40 s 40 s Set 1 40 s
Set 2 40 s 40 s 40 s Set 2 40 s
Kettlebell Swing Set 3 40 s 40 s 40 s Inchworm Set 3 40 s
Set 4 40 s 40 s 40 s Set 4 40 s
Set 5 40 s 40 s 40 s MSN Health. Set 5 40 s
Set 1 40 s 40 s 40 s Set 1 40 s
Set 2 40 s 40 s 40 s Set 2 40 s
Pushup Set 3 40 s 40 s 40 s V-up Set 3 40 s
Set 4 40 s 40 s 40 s Set 4 40 s
Set 5 40 s 40 s 40 s Set 5 40 s
Set 1 40 s 40 s 40 s REST - 60 s
Set 2 40 s 40 s 40 s
Scissor Power Switch Set 3 40 s 40 s 40 s ** - as much as possible;
Set 4 40 s 40 s 40 s
Set 5 40 s 40 s 40 s
REST - 60 s

CIRCUIT Monday Wednesday Friday

Set 1 40 s 40 s 40 s
Set 2 40 s 40 s 40 s
Mountain Climber Set 3 40 s 40 s 40 s
Set 4 40 s 40 s 40 s
Set 5 40 s 40 s 40 s

THE ABS WORKOUT

Focus Fat Loss Week 6 Workout Routine
Muscles Involved Total Body
Monday Tuesday Wednesday Thursday Friday Saturday
Duration 30 Minutes
Workout B Rest Workout B Rest Workout B Rest
Difficulty Intermediate

Workout B
CIRCUIT Monday Wednesday Friday CIRCUIT(CONTINUED) Monday
Set 1 40 s 40 s 40 s Set 1 40 s
Set 2 40 s 40 s 40 s Set 2 40 s
Barbell Front Squat Set 3 40 s 40 s 40 s Plank Set 3 40 s
Set 4 40 s 40 s 40 s Set 4 40 s
Set 5 40 s 40 s 40 s Set 5 40 s
Set 1 40 s 40 s 40 s Set 1 40 s
Set 2 40 s 40 s 40 s Set 2 40 s
Barbell Upright Row Set 3 40 s 40 s 40 s Reverse Crunch Set 3 40 s
Set 4 40 s 40 s 40 s Set 4 40 s
Set 5 40 s 40 s 40 s Set 5 40 s
Set 1 40 s 40 s 40 s Set 1 40 s
Set 2 40 s 40 s 40 s Set 2 40 s
Kettlebell Swing Set 3 40 s 40 s 40 s Inchworm Set 3 40 s
Set 4 40 s 40 s 40 s Set 4 40 s
Set 5 40 s 40 s 40 s Set 5 40 s
Set 1 40 s 40 s 40 s Set 1 40 s
Set 2 40 s 40 s 40 s Set 2 40 s
Pushup Set 3 40 s 40 s 40 s V-up Set 3 40 s
Set 4 40 s 40 s 40 s Set 4 40 s
Set 5 40 s 40 s 40 s Set 5 40 s
Set 1 40 s 40 s 40 s REST - 60 s
Set 2 40 s 40 s 40 s
Scissor Power Switch Set 3 40 s 40 s 40 s
Set 4 40 s 40 s 40 s
Set 5 40 s 40 s 40 s
REST - 60 s

CIRCUIT Monday Wednesday Friday

Set 1 40 s 40 s 40 s
Set 2 40 s 40 s 40 s
Mountain Climber Set 3 40 s 40 s 40 s
Set 4 40 s 40 s 40 s
Set 5 40 s 40 s 40 s
MSN Health. ** - as much as possible;

THE ABS WORKOUT

Focus Fat Loss Week 7 Workout Routine
Muscles Involved Total Body
Monday Tuesday Wednesday Thursday Friday Saturday
Duration 30 Minutes
Workout B Rest Workout B Rest Workout B Rest
Difficulty Intermediate

Workout B
CIRCUIT Monday Wednesday Friday CIRCUIT(CONTINUED) Monday
Set 1 40 s 40 s 40 s Set 1 40 s
Set 2 40 s 40 s 40 s Set 2 40 s
Barbell Front Squat Set 3 40 s 40 s 40 s Plank Set 3 40 s
Set 4 40 s 40 s 40 s Set 4 40 s
Set 5 40 s 40 s 40 s Set 5 40 s
Set 1 40 s 40 s 40 s Set 1 40 s
Set 2 40 s 40 s 40 s Set 2 40 s
Barbell Upright Row Set 3 40 s 40 s 40 s Reverse Crunch Set 3 40 s
Set 4 40 s 40 s 40 s Set 4 40 s
Set 5 40 s 40 s 40 s Set 5 40 s
Set 1 40 s 40 s 40 s Set 1 40 s
Set 2 40 s 40 s 40 s Set 2 40 s
Kettlebell Swing Set 3 40 s 40 s 40 s Inchworm Set 3 40 s
Set 4 40 s 40 s 40 s Set 4 40 s
Set 5 40 s 40 s 40 s Set 5 40 s
Set 1 40 s 40 s 40 s Set 1 40 s
Set 2 40 s 40 s 40 s Set 2 40 s
Pushup Set 3 40 s 40 s 40 s V-up Set 3 40 s
Set 4 40 s 40 s 40 s Set 4 40 s
Set 5 40 s 40 s 40 s Set 5 40 s
Set 1 40 s 40 s 40 s REST - 60 s
Set 2 40 s 40 s 40 s
Scissor Power Switch Set 3 40 s 40 s 40 s
Set 4 40 s 40 s 40 s
Set 5 40 s 40 s 40 s
REST - 60 s

CIRCUIT Monday Wednesday Friday

Set 1 40 s 40 s 40 s
Set 2 40 s 40 s 40 s
Mountain Climber Set 3 40 s 40 s 40 s
Set 4 40 s 40 s 40 s
Set 5 40 s 40 s 40 s

MSN Health. ** - as much as possible;

THE ABS WORKOUT

Focus Fat Loss Week 8 Workout Routine
Muscles Involved Total Body
Monday Tuesday Wednesday Thursday Friday Saturday
Duration 30 Minutes
Workout B Rest Workout B Rest Workout B Rest
Difficulty Intermediate
Workout B
CIRCUIT Monday Wednesday Friday CIRCUIT(CONTINUED) Monday
Set 1 40 s 40 s 40 s Set 1 40 s
Set 2 40 s 40 s 40 s Set 2 40 s
Barbell Front Squat Set 3 40 s 40 s 40 s Plank Set 3 40 s
Set 4 40 s 40 s 40 s Set 4 40 s
Set 5 40 s 40 s 40 s Set 5 40 s
Set 1 40 s 40 s 40 s Set 1 40 s
Set 2 40 s 40 s 40 s Set 2 40 s
Barbell Upright Row Set 3 40 s 40 s 40 s Reverse Crunch Set 3 40 s
Set 4 40 s 40 s 40 s Set 4 40 s
Set 5 40 s 40 s 40 s Set 5 40 s
Set 1 40 s 40 s 40 s Set 1 40 s
Set 2 40 s 40 s 40 s Set 2 40 s
Kettlebell Swing Set 3 40 s 40 s 40 s Inchworm Set 3 40 s
Set 4 40 s 40 s 40 s Set 4 40 s
Set 5 40 s 40 s 40 s MSN Health. Set 5 40 s
Set 1 40 s 40 s 40 s Set 1 40 s
Set 2 40 s 40 s 40 s Set 2 40 s
Pushup Set 3 40 s 40 s 40 s V-up Set 3 40 s
Set 4 40 s 40 s 40 s Set 4 40 s
Set 5 40 s 40 s 40 s Set 5 40 s
Set 1 40 s 40 s 40 s REST - 60 s
Set 2 40 s 40 s 40 s
Scissor Power Switch Set 3 40 s 40 s 40 s ** - as much as possible;
Set 4 40 s 40 s 40 s
Set 5 40 s 40 s 40 s
REST - 60 s

CIRCUIT Monday Wednesday Friday

Set 1 40 s 40 s 40 s
Set 2 40 s 40 s 40 s
Mountain Climber Set 3 40 s 40 s 40 s
Set 4 40 s 40 s 40 s
Set 5 40 s 40 s 40 s