CGAiNX 4 Week Ab Workout Plan

AMDG
CGAiNX 4
WEEK AB
WORKOUT
PLAN 1
YOU ARE FEARFULLY AND WONDERFULLY MADE.

MAKE THIS LOOK EASY!
AMDG
Contents
WORKOUT PLAN OVERVIEW ........................................................................................4
TRAINING PLAN DETAILS ..............................................................................................5
DAY 1 ...............................................................................................................................5
DAY 2 ...............................................................................................................................6
DAY 3 ...............................................................................................................................7
Day 4 ...............................................................................................................................8
Day 5 ...............................................................................................................................9
Day 6 ............................................................................................................................ 10
DAY 7 ............................................................................................................................ 11
DAY 8 ............................................................................................................................ 12
DAY 9 ............................................................................................................................ 13
DAY 10 ......................................................................................................................... 14
Day 11 .......................................................................................................................... 15
Day 12 .......................................................................................................................... 16
Day 13 .......................................................................................................................... 17
DAY 14 ......................................................................................................................... 18
DAY 15 ......................................................................................................................... 19
DAY 16 ......................................................................................................................... 20
DAY 17 ......................................................................................................................... 21
Day 18 .......................................................................................................................... 22
Day 19 .......................................................................................................................... 23
Day 20 .......................................................................................................................... 24
DAY 21 ......................................................................................................................... 25
DAY 22 ......................................................................................................................... 26
DAY 23 ......................................................................................................................... 27
DAY 24 ......................................................................................................................... 28
Day 25 .......................................................................................................................... 29
Day 26 .......................................................................................................................... 30
Day 27 .......................................................................................................................... 31
DAY 28 ......................................................................................................................... 32
NUTRITION OVERVIEW ............................................................................................... 33
CONTACT PAGE ........................................................................................................... 35
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AMDG

AMDG
WORKOUT PLAN
OVERVIEW
This 4-week workout plan was constructed with the aim to strengthen
your core and tone your abdominal area, but more importantly, get you
into the habit of putting in daily deposits when it comes to working out.
(insert paragraph selling you a dream about summer bodies blah blah blah
or whatever will convince, maybe I should have just posted a pic of an
Instagram baddie). In a nutshell CGAiNX isn’t about dream selling or about
elevating ourselves so that we feel great as your trainer, well that will
be dope, but we are here to work with you & for you. We wish to be just a
catalyst to your growth, both mentally and physically and bring a sense
of enjoyment to working out because LIFE IS NEVER THAT SERIOUS!
In the next 4 weeks we will be targeting that belly fat in conventional and
unconventional ways so brace yourselves! No day is the same! For each
day there will be a workout to do at home or at the gym so brace
yourselves, winter is coming!
The program will be structed as follows:
Days 1,8,15 & 22 – Movement day
Day 2,9,16 & 23 – upper echelon core day
Day 3,10,17 & 24 – HIIT it!
Day 4,11,18 & 25 – lower ab torch day
Day 5,12,19 & 26 – HIIT it! (again)
Day 6,13,20 & 27 – challenge day
Day 7,14,21 & 28 – rest day (ugh boring!)
Shuu, we are so excited for you to get started! Why are we still here? Day
1 is waiting!
4

AMDG
TRAINING PLAN
DETAILS
DAY 1
Perform each exercise for 30 seconds, resting 15 seconds between
exercises. Complete the circuit 3 times, resting 2 minutes between
circuits.
Circuit:
1. High knee raises
2. Burpees
3. Switching mountain climbers
4. Hanging knee raises (knee tucks if you are unable to hang lol)
5. In and outs
6. L Sit Kicks (alternatively perform leg flutters)
7. Plank knee to elbow
Day 1 deposit review:
Are you stronger mentally than

you were at the beginning of the
Workout
are satisfied with where you are?
If you answered no to the previous
question, why aren’t you satisfied
and what can you aim to change?
If you answered yes to the previous
question, what can you improve?
5

AMDG
DAY 2
Perform each exercise for 30 seconds, with a 5 second rest in between
each exercise. Perform as many reps as you can within the 30 second
window. In that 5 second rest period the challenge to shout one positive
thing about yourself! No matter how wild it is or out of context it may be
shout he first positive thing that comes to mind then go onto the next
exercise. It may sound silly but go just go for it!
Repeat this circuit three times, resting for 2 minutes in between rounds.
1. Sit ups
2. Crunches
3. Plank
4. Crunch hold
List all the positives you shouted
about yourself during the workout
Do you feel like you can add onto

these positives?
The last question was a trick
question. of course, you can! You
ready to build on today’s deposit?

AMDG
DAY 3
OOOOOO ITS HIIT DAY! Perform each exercise for 30 seconds (do as many
reps as you can even its 0.6783 reps). There will be no rest in between
exercises! (if you are on the verge of fainting then take a breather for like
a second or two between exercises).
Perform the circuit twice, resting for 2 minutes between rounds.
Circuit:
1. Stairs (running up & down a flight of stairs)
2. Kettlebell swings (do jumping lunges if a kettlebell isn’t available)
3. Burpees
4. Side twists
5. Jump squats
6. Plank
7. Pushups
8. Jumping jacks
9. Fast foot shuffle
10. Russian twists

Just applaud yourself! Clap for yourself because if you deposited that
workout into the bank successfully then you deserve a standing ovation.

AMDG
Day 4
1. Reverse crunch
2. Leg raises
3. Bicycle crunch
4. Flutter kicks

Are there new positives you listed

as compared to day 2?

AMDG
Day 5
TGIF (that’s if your day 5 is on a Friday). We gonna HIIT it today. Today is the
perfect day for you to do a workout with a partner. If you are doing it
alone that’s still fine. Just imagine your crush doing it with you or
whatever keeps you going lol.
Perform each exercise for 30 seconds (do as many reps as you can even its
0.6783 reps). There will be no rest in between exercises! (if you are on the
verge of fainting then take a breather for like a second or two between
exercises).
Circuit:
1. Medicine ball squat pass (use wall if doing you are doing it alone,
if a medicine ball isn’t available, do ski hops)
2. Switching foot taps
3. Crunch hold
5. tuck jump
6. lateral bound
7. shoulder taps
8. leg raises
9. dumbbell boxer crunches (you can do it without the dumbbells)
10. jump squats

Name one negative thing you thought during the workout that hindered
your performance. What can you deposit tomorrow to get stop that
thought from rearing its head again?

AMDG
Day 6
Its challenge day! The challenge today is to perform 100 sit ups today!
You can perform them in one go or 10 reps every single hour till you get
to 100 reps or whatever, the goal is simple. Just get to a total of 100 sit
ups during the course of the day. If the challenge is too easy, then go for
more than 100 reps!
How many sit-ups did you do?
If you fell short of the goal what
stopped, you? If you achieved the
goal. How do you feel?
10

AMDG
DAY 7
Its rest day and you fully deserved it!
first week?
are satisfied with your progress?
If you answered to the previous
What are your highlights from the
past week?
What are your lowlights from the

past week?
11

AMDG
DAY 8
Perform each exercise for 30 seconds, resting 15 seconds between
exercises. Complete the circuit 4 times, resting 2 minutes between
circuits.
Circuit:
1. leg flutters
2. Russian twists
3. Leg raises
4. Weighted sit-ups (if at home no weight is fine)
5. Jumping jacks
6. Plank side to side
7. Side plank hip raises
8. Mountain climbers
9. bicycles

Workout
12

AMDG
DAY 9
Choose one word you want focus on during this workout and
continuously repeat it to yourself. Make sure it’s an affirmation!
1. V-Up: 10 reps
2. Single Crossed legged crunches: 10 reps per side
3. Wide legged crunch: 10 reps
4. Cross legged crunch: 10 reps per leg straight out

Did the word you chose best
describe you? If you answered yes.
How best can you strengthen that
belief? if you answered no, how can
you work your way to a yes?
13

AMDG
DAY 10
OOOOOO ITS HIIT DAY! Our favourite day. All rest intervals are 30
seconds long.
Circuit:
• Forearm plank: 60 seconds
• Mountain climbers: 30 seconds
• Rest
• Right side plank: 60 seconds
• Rest
• Left side plank: 60 seconds
• Rest
• Reverse crunches: 60 seconds
• Rest
• Bicycle crunches: 60 seconds
• Rest
• Forearm plank: 60 seconds
14

AMDG
Day 11
Perform each exercise for 30 seconds, with no rest in between exercises.
Perform as many reps as you can within the 30 second window. Choose one
word you want focus on during this workout and continuously repeat it
to yourself. Make sure it’s an affirmation!
1. Star Plank
2. Knee-in
3. Leg raises
4. Reverse crunches

List synonyms for the word you
chose. How do you feel after the
workout?
15

AMDG
Day 12
TGIF (that’s if your day 11 is on a Friday). We gonna HIIT it again today.
Today is the perfect day for you to go it alone! Test your mental strength
and see if you can push yourself.
Follow the circuit below (PS there is no resting in between exercises)
1. Pushups: As many as you can
2. Burpees: 20
3. Jumping squats: 20
4. Jumping jacks: 20
5. Bear crawl: 30 seconds
6. Plank to pushups position: 30 seconds
7. Jumping lunges: 20
8. Squats: 20
9. Fast foot shuffle: 30 seconds
10. Sit-ups: 50

16

AMDG
Day 13
Its challenge day! The challenge today is to perform 200 crunches today!
You can perform them in one go or 10 reps every single hour till you get
to 100 reps or whatever, the goal is simple. Just get to a total of 100 sit
ups during the course of the day. If the challenge is too easy, then go for
more than 100 reps!
How many crunches did you do?
17

AMDG
DAY 14
How challenging was the second
phase for you?
are satisfied with the rate of your
progress?
past week?

past week?
18

AMDG
DAY 15
Complete the circuit 2-3 times (come on let’s just 3 rounds of this
circuit), resting 2 minutes between circuits.
Circuit:
1. High knee raises: 50 reps
2. Explosive Burpees: 10 reps
3. Russian twists: 50 reps
4. Switching mountain climbers: 50 reps
5. Planks knees to elbow: 40 reps
6. Seated in and outs: 40 reps
7. Star crunches: 10 reps each side

Workout
19

AMDG
DAY 16
thing about yourself! (yes, we are doing that again!) No matter how wild it
is or out of context it may be shout he first positive thing that comes to
mind then go onto the next exercise. It may sound silly but go just go for
it!
1. Russian twists
2. Plank
4. Jack-knife sit-ups

Do you feel like you can add onto

these positives?
The last question was a trick
question. of course, you can! You
ready to build on today’s deposit?
20

AMDG
DAY 17
Today we are getting our Usain bolt on and hitting them metres!
Run 100M as fast as you can! Do this not once, not twice, not thrice but a
whole 10 times!
21

AMDG
Day 18
Perform each exercise as described with a 5 second rest in between each
exercise. In that 5 second rest period the challenge to shout one positive
Repeat this circuit twice if you dare, resting for 2 minutes in between
rounds.
1. Knee tucks: 20 (perform hanging knee raises if equipment is
available)
2. Leg raises: 20
3. Crunches: 50
4. Russian twists: 30
5. Plank: 45-60 seconds plank
Are there new positives you listed

as compared to day 2?
22

AMDG
Day 19
TGIF (that’s if your day 5 is on a Friday). We gonna HIIT it today. Today is the
perfect day for you to do a workout with a partner. If you are doing it
alone that’s still fine. Just imagine your crush doing it with you or
whatever keeps you going lol.
0.6783 reps). In between each exercise perform 10 reps of your favourite
ab exercise! That’s the catch (no workout is exactly the same remember
haha)
Perform the circuit three, resting for 2 minutes between rounds.
Circuit:
1. Medicine ball squat pass (use wall if doing you are doing it
alone, if a medicine ball isn’t available, do ski hops)
2. Switching foot taps
3. Crunch hold
5. tuck jump
6. lateral bound
7. shoulder taps
8. leg raises
9. dumbbell boxer crunches (you can do it without the
dumbbells)
10. jump squats

23

AMDG
Day 20
Its challenge day! The challenge today is to perform a plank for a total
of 5 minutes during day! Again, you can do this in one sitting or split it
however you would like to! Just challenge yourself.
How many minutes did you do?
24

AMDG
DAY 21
first week?
are satisfied with your progress?
past week?

past week?
25

AMDG
DAY 22
Perform each exercise for 20 seconds then hold at the top of the
movement (isometric hold) for 10 seconds. Complete the circuit 1-3
times, resting 2 minutes between circuits.
Circuit:
1. straight legged hip raises
2. toe toucher
3. v-sit cross jab
4. bent knee hip raises
5. Russian twists
6. Tuck crunch
7. Jack-knife sit-up
8. Air bike
9. Shoestrings untie/tie (untie and then tie your shoes in the
starting position of a straight legged hip raise)

Workout
26

AMDG
DAY 23
Rest for 15 seconds in between each exercise. In that 15 seconds, think of
a person you cherish and appreciate. We going to appreciate during this
workout! Its not all about us no more lol.
Repeat this circuit two-three times, resting for 2 minutes in between
rounds.
1. Leg raises: 45 seconds
2. Step through planks: 45 seconds each side
3. X man crunch: 12 reps
4. Alternating thread the needle: 10 each side
5. Alternating jack-knife: 45 seconds
6. Stationary bike: 30 seconds
List all the names you thought of.
Contact every single name you thought and say something positive! You
have gone through a hectic workout. This part should be easy!
27

AMDG
DAY 24
OOOOOO ITS HIIT DAY! In 10 minutes complete as many rounds as possible
of the following circuit.
Circuit:
1. Burpees: 10 reps
2. Knee to elbow plank: 20 reps
3. Jumping squats: 20 reps
4. Plank Pull with Dumbbell (or an alternative moveable object): 20
reps
28

AMDG
Day 25
Perform each exercise for 10 reps, with no rest in between each exercise.
After every single exercise name one thing you are grateful for! Simple?
Repeat the following circuit 3 times. Resting for 2 minutes in between
rounds.
1. Crunches
2. Bicycle crunches
4. V-ups
5. Leg lifts

List all the things you are grateful
for
29

AMDG
Day 26
0.6783 reps). There will be no rest in between exercises! (if you are on the
verge of fainting then take a breather for like a second or two between
exercises).
Perform the circuit 2-3 times, resting for 2 minutes between rounds.
Circuit:
1. Stairs (running up & down a flight of stairs)
2. Kettlebell swings (do jumping lunges if a kettlebell isn’t available)
3. Burpees
4. Side twists
5. Jump squats
6. Plank
7. Pushups
8. Jumping jacks
10. Russian twists

Name one negative thing happening around, that could be affecting. How
can you stop its effects?
30

AMDG
Day 27
Its challenge day! The challenge today is to perform 200 mountain
climbers today! You can perform them in one go or 10 reps every single
hour till you get to 100 reps or whatever, the goal is simple. Just get to a
total of 100 sit ups during the course of the day. If the challenge is too
easy, then go for more than 100 reps!
How many mountain climbers did
you do?
31

AMDG
DAY 28
AND WE DONE DID IT!!!!!!!!!!!!!!!!!! You made it look easy! Take a bow, take a
selfie, all of it!
How do feel after completing the
program?
are satisfied with the results of
your labour?
question, what stopped you from
being fulfilled?
question, what new goals can you
set for yourself
past 4 weeks?
past 4 weeks?
you were when you started 4 weeks
ago?
32

AMDG
NUTRITION
OVERVIEW
PROPER TIMING:
Element in cutting up diets. You need to know what types of foods to eat
and when. Following a proper protocol can have a very profound effect
on your care of is that you are eating at least 5-6 times a day. This keeps
your metabolism running more efficiently, allowing you to burn more
calories throughout the day Space these meals 3-4 hours apart, while
trying to consume your first as soon as you can upon waking and your last
about an hour or so before bed. 4, 7 and 10 would be a good schedule.
Obviously, this may not suit your needs, but try and stick with a somewhat
similar spacing.
CARBOHYDRATE INTAKE:
Your carbohydrate intake. First, you want to make sure the carbohydrate
sources you are eating are complex for the most part so you will have a
slower more nutrients as well, which is important, as you want to get the
biggest nutritional bang for your buck when you are on a calorie- reduced
diet. Good sources:
Oatmeal
Sweet potatoes
Brown rice
Whole-wheat pastas or bread*
*Although make sure to check the ingredient lists on this one. People in
their cutting diets while others may choose to completely cut this out. If
you are going to have fruit, it is best to try and time it so that you are
eating it around with much needed fibre to help fill you up and keep
cravings at bay as well as provide an abundance of nutrients all while
offering very little calories. Peas and corn are
CARBOHYDRATE TIMING:
Intake is essential for success during a cutting diet. Since carbohydrates
are the bodies main source of fuel, you will want to take them at times
33
when you are your carbohydrates around this training, as well as in the

AMDG
morning hours is the best approach as when you eat them in the morning
you are more likely to use them up Later in the evening you will want to
start tapering down your carb intake focusing more on the vegetable
sources in an effort to reduce total number of grams.
PROTEIN INTAKE:
While cutting, it is especially important to keep this up otherwise your
body might start turning to its protein sources for energy which could
result in a source at every meal in order to balance your blood sugar
levels and promote a higher satiety level. Before bed, you want to try and
include a casein protein source as
DIETARY FAT:
Consider is dietary fat. While you may think cutting out all fat would be a
great idea, since after all you are trying to lose body fat, this is not in
your best interest. in order to maintain its immune function, vital organs,
keep good cholesterol levels up as well as promote a healthy appearance
of the skin and hair, so including They also help to regulate your insulin
levels and will keep you feeling much more satisfied after a meal than if
you had just eaten carbohydrates and protein alone. Your carbohydrate
intake as the day goes on, a good idea is to start focusing more of your
later meals in the day around protein and fat instead. Three or four meals
mostly coming from protein and carb sources (say breakfast, pre-workout,
post workout and lunch), along with your last two or three optimum fat
burning throughout the entire day as well as throughout the night. You
will also help to better regulate insulin levels and keep growth
CHEAT MEA LS:

Covered is cheat meals. Most people, while on a cutting diet start to
experience extremely intense cravings, especially if they are going quite
low with their might decide to have one designated 'cheat' meal a week
where you eat whatever you are craving in moderation to overcome this
psychological hurdle. physiologically as well since as you are eating
below your maintenance level, your body may adapt and slow it's
metabolism, thus allowing yourself a sudden single digits in your body fat
while on a cutting diet, you might just want to have a cheat meal every few
weeks however, depending on just how much you allow yourself much but
if you are trying to get very lean and find your cheat's a little out of
control, this could pose a bit of a problem to seeing success.
34

AMDG
CONTACT PAGE
For more workout tips, vids illustrating certain workouts listed above,
and for other workout programs follow the following pages:
Instagram: @taku_cube
Twitter: @takucube
Or email takudzwa96@gmail.com
35


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AMDG

YOU ARE FEARFULLY AND WONDERFULLY MADE.

YOU ARE FEARFULLY AND WONDERFULLY MADE.

YOU ARE FEARFULLY AND WONDERFULLY MADE.

YOU ARE FEARFULLY AND WONDERFULLY MADE.

Day 1 deposit review:

Are you stronger mentally than

YOU ARE FEARFULLY AND WONDERFULLY MADE.

Do you feel like you can add onto

YOU ARE FEARFULLY AND WONDERFULLY MADE.

Day 3 deposit review:

YOU ARE FEARFULLY AND WONDERFULLY MADE.

Day 4 deposit review:

Are there new positives you listed

YOU ARE FEARFULLY AND WONDERFULLY MADE.

Day 5 deposit review:

YOU ARE FEARFULLY AND WONDERFULLY MADE.

YOU ARE FEARFULLY AND WONDERFULLY MADE.

What are your lowlights from the

YOU ARE FEARFULLY AND WONDERFULLY MADE.

Day 8 deposit review:

Are you stronger mentally than

YOU ARE FEARFULLY AND WONDERFULLY MADE.

Day 9 deposit review:

YOU ARE FEARFULLY AND WONDERFULLY MADE.

YOU ARE FEARFULLY AND WONDERFULLY MADE.

Day 11 deposit review:

YOU ARE FEARFULLY AND WONDERFULLY MADE.

Day 12 deposit review:

YOU ARE FEARFULLY AND WONDERFULLY MADE.

YOU ARE FEARFULLY AND WONDERFULLY MADE.

What are your lowlights from the

YOU ARE FEARFULLY AND WONDERFULLY MADE.

Day 15 deposit review:

Are you stronger mentally than

YOU ARE FEARFULLY AND WONDERFULLY MADE.

Day 16 deposit review:

Do you feel like you can add onto

YOU ARE FEARFULLY AND WONDERFULLY MADE.

YOU ARE FEARFULLY AND WONDERFULLY MADE.

Are there new positives you listed

YOU ARE FEARFULLY AND WONDERFULLY MADE.

Day 19 deposit review:

YOU ARE FEARFULLY AND WONDERFULLY MADE.

YOU ARE FEARFULLY AND WONDERFULLY MADE.

What are your lowlights from the

YOU ARE FEARFULLY AND WONDERFULLY MADE.

Day 22 deposit review:

Are you stronger mentally than

YOU ARE FEARFULLY AND WONDERFULLY MADE.

YOU ARE FEARFULLY AND WONDERFULLY MADE.

YOU ARE FEARFULLY AND WONDERFULLY MADE.

Day 25 deposit review:

YOU ARE FEARFULLY AND WONDERFULLY MADE.

Day 26 deposit review:

YOU ARE FEARFULLY AND WONDERFULLY MADE.

YOU ARE FEARFULLY AND WONDERFULLY MADE.

YOU ARE FEARFULLY AND WONDERFULLY MADE.

YOU ARE FEARFULLY AND WONDERFULLY MADE.

CHEAT MEA LS:

YOU ARE FEARFULLY AND WONDERFULLY MADE.

YOU ARE FEARFULLY AND WONDERFULLY MADE.

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