1

LEGENDARY
E
ABS
B O O K

© 2018

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WELCOME to the Legendary Abs E-book! I‘m glad you could make
it, and I‘m incredibly excited for you to begin making progress to-
wards creating a mid section that you can truly be proud of. This
program is intended to take you from 0-100 in terms of Ab deve-
lopment. It‘s designed in a way that is accommodating for all le-
vels of experience, so don‘t be alarmed if you‘re a beginner.
If there is one thing that has become paramount over the years, it‘s
that learning from mistakes is not only beneficial, but absolutely ne-
cessary for progress. It‘s one of the most rewarding practices that
you could implement. However, learning from mistakes takes time.
Lots of it! So what is better than learning from your own mistakes
through trial and error? You guessed it. Learning from others mis-
takes that have gone before you and attained what you are seeking.

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That is exactly why this program was created! To provide you with
a bulletproof system that you can incorporate without fail. You ul-
timately get to skip the trial and error process! The guess work has
been taking out of the equation, and with that you have more time
to dedicate to doing the things you absolutely love – like watching
Rick & Morty, playing Fortnite or shaving your cat.

Before we begin, let me give you a quick run down of what you can
expect from the program. The proceeding will include my very own
6 week Ab training program with 30 unique workouts, sets, reps,
workout descriptions and video tutorials of EVERY single exercise
you will be performing to eliminate confusion altogether! Not only
that, but you will also learn everything you need to show of your
newly developed set of Abs to your peers. You‘ll be the talk of the
town, and then only thing people will ask you is... “How?”

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INDEX /

SECTION ONE

EATING FOR ABS

SECTION TWO

SUPPLEMENT PROTOCOL

SECTION THREE

CARDIO PROTOCOL

SECTION FOUR

DISCIPLINE

SECTION FIVE

TERMINOLOGY

SECTION SIX

6 WEEK legendary ab program

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1
SECTION ONE

EATING FOR ABS

 NUTRITION

Creating the body of your dreams will ultimately come down to two main things: your trai-
ning & nutritional practices. A lot of people will try and tell you that the quality of your nutri-
tion doesn‘t matter at all; this couldn‘t be further from the truth. The harsh reality is, your
training will not operate to perfection without a strong foundation of nutrition.

Think of your training like the player on the court,

and the nutrition as the coach sitting on the bench
ensuring that every play is executed to perfection.
Kobe is your training, and Phil Jackson is your nutri-
tion. Don‘t understand sports references? All good I
gotchu. Let‘s imagine that you‘re baking a cake. Any
good cake will begin and end at the ingredients; you
can‘t change this process once you‘ve started baking.
So the baking process is your training, and your nutri-
tion is every ingredient that goes into making an ab-
solutely delicious cake.

There‘s simply no denying the importance of nutri-

tion. And frankly, I could dedicate a big part of my
success to having a highly nutritious diet. Food is the
fuel that contributes to just about every single function that our bodies go through. It sounds rather
cliché, but, you are exactly what you eat. Literally. You‘re body will go through a complete change
within eight or nine years. This means that every single cell in your body would have been replaced.
From muscles to the cells in your eyeballs – everything will be new. So, over that period of time, you
can either fuel those new cells with a good, healthy, highly-nutritious and highly productive diet,
rich in colorful vegetables and foods from the earth... or you can fuel them with a highly processed,
highly toxic, unproductive diet that consists of soda, fast food and alcohol.

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 SECTION ONE: Title Of The Section One Goes Right here

TRACKING FOOD
Obsessing over food seems to be the hype in the fitness industry nowa-
days, and I know following a regimented diet and quantifying everything
with numbers can be a bit of an annoyance. It‘s like budgeting... who li-
kes that? But there is no doubting the benefits of understanding where
your money goes; the same goes for your calories. Now, I‘m not telling
you that you need to weigh every single little speck of food down to the
last almond that you eat, because that can get a bit heady and not what
this games about. It‘s about living a healthy, flexible life; and mental health
plays a role in that. However, the more accurate you are with your calories
and macros, the more accurate your results will be. In fact, the only way to
know exactly what your eating and your metabolism, is to weigh your food

1. MACROS: Firstly, there is three macro-nutrients and they are Car-

bohydrates, Proteins and Fats. All three of which possess a calorie
content. 1 gram of Carbohydrate and Protein possesses 4 calories,
whereas 1 gram of Fat possesses 9 calories.
2. PROTEINS A general rule of thumb in the fitness community is
to shoot for 1 gram per pound of body weight. However, a ratio
that‘s a little more optimal is a range of 1.1 to 1.4 grams per pound
of body-weight. This gives more variance for a large amount of di-
fferent body types.
3. CARBS Think of all your favorite foods, chances are carbs are lur-
king around within them. Your body utilizes carbohydrates to
make glucose which is the preferred energy source that our bo-
dies run off.

“I LEARNT THE VALUE OF HEALTHY EATING

BY EATING HEALTHY”
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 SECTION ONE: Title Of The Section One Goes Right here

Calories Deficit

Calories simply put are a unit of energy that we use for every single
activity that we perform, consciously and unconsciously.
v

If your goal is to lose weight / burn fat, than this is your golden rule.
To lose weight, you must eat fewer calories than your body burns each
day. A calorie deficit is the magic that makes weight loss possible.
Think of your body as a bank for energy – if you don‘t put any calories
in the bank, then the bank will come after it‘s money, your body does
this by then breaking down cells, either adipose tissue (fat) or muscle
and then converts the cells into energy. The way to create a calorie de-
ficit is to either eat less, move more or ideally a combination of both.
• The way to figure out whether or not you‘re in a calorie deficit is to do
the math. Unfortunately no sane person wants to do math – but it‘s
okay, it‘s really not all that hard!

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 MACROS

Macros‘, short for macro-nutrients forms the basis of dieting. There are three ma-
cro-nutrients: proteins, fats and carbohydrates. All three of which possess a caloric
content. Protein and carbohydrates equate to 4 calories per gram, and fats equate to
9 calories per gram. Your ability to calculate and adjust your macros correctly will
largely determine whether or not you reach the physique of your dreams.
I encourage you to practice mindfulness. Being
We‘re all different, you‘re metabolism, overall mindful whilst eating or while choosing what to
health, genetics and lifestyle will be so different eat: sit, chew, and breath with your food. Too
to the next persons. And they all those things many people just smash down food whilst being
play a vital role in how much energy you‘ll need absorbed in something else, television, social
to be in-taking, and therefore, how many calo- media you name it. Use your senses! Appreciate
ries and macros you should be consuming. what is on the plate: doing so will signal satiety
and you‘ll be less likely to overeat.

Food Is Fuel Another tip is to actually enjoy your food.

IIf you find yourself snacking or binge eating
from time to time, you may have developed
an unhealthy relationship with food. The good
news is that there are some steps that you can
help you stop overeating and binge eating one
and for all.
The first step is to think of your food as a source
of fuel rather than something to relieve stress or
for pure enjoyment. It might seem hard at first
to not look at food purely for enjoyment purpo-
ses, but trust me once you do it convinces your
mind to look for food that will be more beneficial
to yourself in a longer schemes rather than right
there in the moment.
Do not cloud your eating experience
with negative thoughts. Your body will
then manifest these thoughts and go to
on unleashing a hell of cortisol on top of
that. You‘re essentially adding more fuel
to the fire. If you make a bad food choice,
try and let it go! It‘s in the past for one,
and two, you‘re a human and as a human
you are going to make mistakes. There
are going to be road bumps along the
road. All that matters is you Win most the
days. Your body will react to what you do
most of the time, not just that one time
you ate a donut.

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SECTION ONE: Title Of The Section One Goes Right here

MEAL PLAN EXAMPLE

Meal 1 Meal 2 Meal 3

OATS / EGGS PRE WORKOUT POST WORKOUT
1c egg white 400g Sweet Potato 2 sccops Protein
1 whole egg 1 tbls of Peanut Butter 100g Low Sugar Cereal
3/4 cup oats 100g Chicken Breast 1c Almond Milk
Blueberries 1c Broccoli
1 scoop Protein

Meal 4 Meal 5
CHICKEN / RICE SALAD
150g Chicken Breast Large Mixed Green Salad
1c Brown Rice 100g Avocado
1 tbls Olive Oil 200g White Fish
1c Greens Lemon Dressing

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 SECTION ONE: Title Of The Section One Goes Right here

Shopping List
Proteins Vegetables
• Egg Whites • Broccoli
• Egg Wholes • Broccolini
• Turkey Breast • Asparagus
• Chicken Breast • Spinach
• Lean Steaks • Kale
• Tuna – 1 Can in Oil / Water • Tomatos
• Fish • Beets
• Whey Protein • Squash

Carbs Fats
• Brown Rice • Olive Oil
• White Rice • Almond Butter
• Sweet Potato • Peanut Butter
• Avocado
• Red Potato • Almonds
• Oats • Cashews
• Fresh Fruits • Coconut Oil
• Whole Grain Pasta
• Rice Cakes
• Vegetables

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 ONLINE
COACHING
L I N K B E L O W

FOR PERSONALISED MEAL PLANS & TRAINING

PROGRAMS - CHECK OUT MY
ONLINE COACHING APP!

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2
SECTION TWO

SUPPLEMENTS
 SUPPLEMENTS

Before we begin down the ever so controversial topic of supplementation within the fitness
industry, I need you to grasp this one thing: Supplements are... supplements. A supplement,
by definition is:

“a thing added to something else in order to complete it or enhance it”. This implies that
there‘s already something else at work – for example your diet, training and recovery. These
supplements are here to greatly enhance the process of those golden three!

Supplementing during a bulk or cut can help speed up the process as well as maximize the process.
Taking the correct high-quality supplements at the right time will give you the extra edge to capati-
lize on your shreds!

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 SECTION ONE: Title Of The Section One Goes Right here

DAILY SUPPLEMENT PROTOCOL

2. PRE WORKOUT
1 scoop 1 UP Pre Workout
1 tbsp L-Carnitine 3500
1. UPON WAKENING 3. INTRA WORKOUT
1 tbsp L-Carnitine 3500 1 scoop 1 UP BCAA‘S
1 scoop 1 UP BCAA‘s with Hydration Support
1 Pro Ripped Max

4. POST WORKOUT
2 scoop 1 UP Whey Protein
1 scoop Pure Rebuild Creatine

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3
SECTION THREE

CARDIO EVERYTHING
YOU NEED TO KNOW
 CARDIO

Losing stubborn body fat and getting into the best shape of
one‘s life may require at least some aerobic exercise. If you‘re
like most guys (or gals), you do cardio to help you stay lean
and show off the muscle gains you‘ve made from hitting the
iron. Which is all well and dan-
dy, but when it comes to which
type of cardio is best for burning
fat, you have to decide which
lean body type you are after.

If you train like a long distance

runner, than you‘ll get a long dis-
tance runner‘s body: little muscle,
very lean and fragile. Vise versa, if
you train like a sprinter – you‘ll get
a sprinter‘s body: powerful lean
muscle.

Here‘s something we can all agree on: Intensity is KING! As intensity

increases, more calories are burnt. That‘s why high intensity inter-
val training (HIIT) workouts are a great choice for getting shredded
whilst maintaining muscle mass.v

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 CARDIO

The idea is that through utilizing cardio you can allow yourself to
not only consume more foods whilst in a cutting phase, but also
increase your metabolic rate – which we‘ll go into shortly. Consi-
dering if you‘re trying to lose weight at 1 lb per week, you‘ll need
to eat in a weekly calorie deficit of 3500 calories (500 calories per
day). Now, as discussed prior, this imbalance has to come from one
of two options: Eating less or Moving more. For example, you can
either eat 3 less donuts OR walk around 2 hours a day.

Both those options are not appealing whatsoever. No one wants to

walk on a treadmill for 2 hours a day, and sometimes when you‘re
dieting, every calorie can make a difference. So instead of killing
yourself mentally and physically battling a treadmill day in day out,
I‘m going to give you an effective alternative to the traditional way
of doing cardio.

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 SECTION ONE: Title Of The Section One Goes Right here

HIIT VS LISS CARDIO

WHICH IS BETTER
FOR FAT LOSS?
What in the bloody hell are these acronyms? Well, these are the two forms
of cardio that will be used most of the time. HIIT stands for High intensity
interval training, which consists of short sprint intervals coupled with low-
-moderate intensity work. An example of this would be to 15 second sprint
followed by a 45 second steady paced walk to cool down and bring your he-
art rate back to normal, then repeating. LISS stands for Low intensity steady
state cardio, which is comprised of purely low-moderate intensity work. An
example of this would be walking on the treadmill or riding a bike at a pace
that allows you to hold a conversation, or watch my latest YouTube Video
(search Fraser Wilson)

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 SECTION ONE: Title Of The Section One Goes Right here

IMPROVING METABOLISM
So how do you change your metabolism with cardio? Well, this all
comes down to mitochondria. If you want to change your metabo-
lism, you have to increase muscle mass. Your muscles have these
energy producing units called ‚mitochondria‘ and this is where ATP
are made and fats are burned.

The more mitochondria you have the greater oxidation capacity you
will have for fat loss. HIIT increases mitochondria capacity and you
actually increase the amount of mitochondria you produce. That‘s
why studies show that you get greater fat loss through HIIT becau-
se of the increase in oxidative capacity. Whereas in LISS you‘re just
burning calories at that precise moment, there‘s no after effect of
energy expenditure – and it hurts you down the line because you‘re
body adapts to it and you will end up requiring more to lose the same.

There‘s a common trend of people doing hours and hours a

week of LISS and according to calculations they should be lo-
sing pounds, but they can‘t lose anything because there meta-
bolism adjusts to low intensity exercise. It just doesn‘t cut it be-
cause it‘s just a calorie burner at that time. If you do LISS all the
time, you‘re basically trading calories in for calories out and you
can cut these calories through diet and get the same effects.

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SECTION ONE: Title Of The Section One Goes Right here

SO SHOULD YOU HITT IT OR QUIT IT?

1. All in all, there‘s no disputing that cardiovascular exercise
is great for overall health, not only fat loss. Therefore the
best kind of cardio you could do, is the one that you WILL
do. Do the type of cardio that you prefer. It doesn‘t have
to be boring like walking on a treadmill for 2 hours, it could
be as simple as shooting some hoops, walking your dog,
shadow boxing, wrestling your partner, literally anything
– as long as it gets your heart rate up and smacks a smile

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4
SECTION FOUR

DISCIPLINE
Like anything in life, it won‘t work unless you do! This pro-
gram is geared for your progression – I can give you my word
that if you put everything you‘ve got into the next 6 weeks,
you tick the boxes on your training and your nutrition, you
will see huge improvements!

Understand this.... the following Ab program isn‘t your com-

mon cookie cutter bullsh*t! It will test your limits and will be ex-
tremely difficult at times. In fact, I expect that you may not be
able to perform some of the exercises listed within the pro-
gram. But you know what... that‘s alright! Understand: improve-
ment at anything is based on thousands of tiny failures, and the
magnitude of your success is based on how many times you’ve
failed at something. We can only ever be truly succesvsful at so-
mething we’re willing to fail at. If we’re unwilling to fall flat on
our face in the way of adversity, then we’re unwilling to succeed.

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 “SUCCESS IS NOT A GOOD TEACHER
FAILURE MAKES YOU HUMBLE”
Why do we avoid failure then? It’s painful right? But then why do we
avoid pain? Our pain often makes us stronger, more resilient, more
adapted! Just as one must suffer the physical pain to developer stron-
ger muscles and bones, maybe the pain your experiencing is nece-
ssary for your own psychological growth. Regardless of what you
may be going through right now, the solution is to grow through it.
Utilize that pain in its entirety to advance yourself to the next level.
Become a problem solver and go on the offense, regardless of the
potential pain or failure that may come along with it. You’ve got it
within you to handle it! Never fear failure... it’s the only way forward!

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 SECTION ONE: Title Of The Section One Goes Right here

TERMINOLOGY
Alright, before you begin diving head first into the program – let
me clear up some terminology that you may want to get familiar
with:
1. REP: Abbreviation of “repetition” - the number of times you move
the weight from point a to point b. Taking the weight from the
starting point a to point b and back to point a = one rep
2. SET A collective of reps – 3 sets of 10 reps implies that you with
do 3 full sets of 10 repetitions with rest in between each set
3. SUPERSET Performing two exercises back-to-back without rest in
between the exercises (resting only once you‘ve completed both
exercises)
4. CIRCUIT Performing multiple exercises back-to-back-to-back
without rest in between the exercises (resting only once you come
to the end of the circuit)
5. TEMPO Refers to the speed at which the exercise is intended to
be performed – this one, while often overlooked, is extremely im-
portant as time-under-tension plays a large role in muscular hy-
pertrophy
6. AMRAP Abbreviation for “As many reps as possible” similar to ta-
king the set to failure
7. Without further ado, let‘s get into the good stuff:

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 6 WEEK
t r
6 PACK
a i n i n g

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 6 WEEK AB PROGRAM

DAY 1: ABS
Exercise Sets Reps Video Tempo
TEMPO: 1 concentric :1 hold : 2
Lying Leg Raises 3 15 negative
Rest: 60 seconds
TEMPO: 1 concentric :2 hold : 2
Reverse Lying Ab
3 15 negative
Crunch
Rest: 45 seconds
TEMPO: 1 concentric :2 hold : 2
Plank Knees To Chest 3 10 each side negative
Rest: 45 seconds
TEMPO: FAST PACED
Flutter Kicks 3 45 - 60
Rest: 45 seconds
Perform 2 sets of stomach va-
Stomach Vacuums 2 5 cuums holding it in for as long
Rest: 45 seconds
45 seconds LOW intensity,
followed by 15 seconds HIGH
HIIT CARDIO: intensity, repeat 5 times
- Bike Sprints
or *Sprint 50m, then walk back
- Outdoor Sprints - 5 mins 50m, then repeat 5 times
or
- Boxing Bag 30 seconds all out punches,
followed by 30 second active
rest (walk / slow skip), repeat
5 times

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 DAY 2: OBLIQUES
Exercise Sets Reps Video Tempo
TEMPO: 0 concentric :2 hold : 0
Bar Oblique Spins 3 15 negative
Rest: 60 seconds
TEMPO: 0 concentric :1 hold : 0
Heel Touches 3 15 negative
Rest: 45 seconds
TEMPO: 0 concentric :2 hold : 0
Russian Twists 3 10 each side negative
Rest: 45 seconds
TEMPO: 1 concentric : 2 hold :
Plank Ups 3 10 2 negative
Rest: 45 seconds
Perform 2 sets of stomach va-
Stomach Vacuum 2 5 cuums holding it in for as long
Rest: 45 seconds
45 seconds LOW intensity,
followed by 15 seconds HIGH
HIIT CARDIO: intensity, repeat 5 times
- Bike Sprints
or *Sprint 50m, then walk back
- Outdoor Sprints - 5 mins 50m, then repeat 5 times
or
- Boxing Bag 30 seconds all out punches,
followed by 30 second active
rest (walk / slow skip), repeat
5 times

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DAY 3: REST

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 DAY 4: CORE
Exercise Sets Reps Video Tempo
Set up in a plank position, be
sure to keep as much flexion
within your Abs and Glutes
Plank 4 60 seconds

See video example for details

Rest: 60 seconds
Set up in a side plank position,
be sure to keep as much flexion
within your obliques that are
60 seconds
Side Plank 4 closest to the floor
each side

See video example for details

Rest: 60 seconds
Set up in a hanging position on
a bar (use wrist wraps if nee-
ded) proceed to raise your legs
up to create a L position while
still hanging

Hold that position for as long

as your possibly can, once you
Hanging Leg Raise Hold until begin to fail with your legs stra-
2
Static Holds failure ight out, bring them in to your
body and hold a hanging knee
raise contraction until failure

This is an epic burn and will

help you transition into perfor-
ming a hanging leg raise with
perfect form
Rest: 45 seconds

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 DAY 5: HIIT ABS
Exercise Sets Reps Video Tempo
3 15 - 20 TEMPO: 1 concentric :2 hold : 2
Body-weight Crunch
negative

Superset w/
TEMPO: 1 concentric :2 hold : 2
negative
V- ins
3 20 Rest: 60 seconds
L Sit Toe Touches 3 15 TEMPO: 1 concentric : 1 hold :
1 negative
Superset w/

Mountain Climbers 3 30 Rest: 45 seconds

TEMPO: 1 concentric : 1 hold :
Hanging Knee 3 20
0 negative
Crossovers

Superset w/
Hold each contraction for 1
second
Russian Twists 3 20 - 30
Rest: 45 seconds
Perform 2 sets of stomach va-
Stomach Vacuum 2 5 cuums holding it in for as long
Rest: 45 seconds
45 seconds LOW intensity,
followed by 15 seconds HIGH
HIIT CARDIO: intensity, repeat 5 times
- Bike Sprints
or *Sprint 50m, then walk back
- Outdoor Sprints 5 mins 50m, then repeat 5 times
or
- Boxing Bag 30 seconds all out punches,
followed by 30 second active
rest (walk / slow skip), repeat
5 times

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DAY 6: REST

34
 DAY 7: OBLIQUES
Exercise Sets Reps Video Tempo
TEMPO: 0 concentric :2 hold : 0
Russian Twists 3 30 negative
Rest: 60 seconds
TEMPO: 1 concentric :1 hold : 1
Plank Hip Twists 3 20 negative
Rest: 60 seconds
TEMPO: 1 concentric :2 hold : 1
Side Oblique Crunch 3 15 each side negative
Rest: 45 seconds
Perform 3 sets of stomach va-
Stomach Vacuum 3 5 cuums holding it in for as long
Rest: 45 seconds
45 seconds LOW intensity,
followed by 15 seconds HIGH
HIIT CARDIO: intensity, repeat 5 times
- Bike Sprints
or *Sprint 50m, then walk back
- Outdoor Sprints - 5 mins 50m, then repeat 5 times
or
- Boxing Bag 30 seconds all out punches,
followed by 30 second active
rest (walk / slow skip), repeat
5 times

35
 DAY 8: LOWER ABS
Exercise Sets Reps Video Tempo
Set up in a hanging position on
a bar (use wrist wraps if nee-
Hanging Leg Raise Hold until ded) proceed to raise your legs
3
Static Holds failure up to create a L position while
still hanging
Rest: 60 seconds
TEMPO: 1 concentric : 2 hold :
Lying Decline Hip
3 10 2 negative
Raises
Rest: 60 seconds
TEMPO: 2 concentric : 2 hold :
V Ins 3 20 2 negative
Rest: 45 seconds
Perform 3 sets of stomach va-
Stomach Vacuum 3 5 cuums holding it in for as long
Rest: 45 seconds
45 seconds LOW intensity,
followed by 15 seconds HIGH
HIIT CARDIO: intensity, repeat 7 times
- Bike Sprints
or *Sprint 50m, then walk back
- Outdoor Sprints - 7 mins 50m, then repeat 7 times
or
- Boxing Bag 30 seconds all out punches,
followed by 30 second active
rest (walk / slow skip), repeat
7 times

36
DAY 9: REST

37
 DAY 10: HIIT ABS
Exercise Sets Reps Video Tempo
3 15 - 20 TEMPO: 1 concentric :1 hold : 1
L Sit Toe Touches
negative

Superset w/
TEMPO: 1 concentric :2 hold : 1
negative
Bicycle Crunches
3 20 Rest: 60 seconds
TEMPO: 1 concentric : 2 hold :
Exercise Ball Crunch 3 15
1 negative

Superset w/
TEMPO: 1 concentric : 2 hold :
1 negative
Exercise Ball Pike 3 15
Rest: 45 seconds
Decline Russian Twis- 3 20 TEMPO: 1 sec hold on each
ts twist

Superset w/
TEMPO: FAST PACED
Flutter Kicks 3 45 - 60 Rest: 45 seconds
Perform 3 sets of stomach va-
Stomach Vacuum 3 5 cuums holding it in for as long
Rest: 45 seconds
45 seconds LOW intensity,
followed by 15 seconds HIGH
HIIT CARDIO: intensity, repeat 7 times
- Bike Sprints
or *Sprint 50m, then walk back
- Outdoor Sprints 7 mins 50m, then repeat 7 times
or
- Boxing Bag 30 seconds all out punches,
followed by 30 second active
rest (walk / slow skip), repeat
7 times

38
DAY 11: REST

39
 DAY 12: LOWER ABS
Exercise Sets Reps Video Tempo
STEMPO: 1 concentric :2 hold :
Decline Leg Raises 3 10 – 15 2 negative
Rest: 60 seconds
TEMPO: 2 concentric :2 hold : 3
Exercise Ball Knee
3 10 negative
Ins
Rest: 60 seconds
Tempo: 1 concentric : 3 hold : 3
negative
Lying Hip Ups 3 8
See video tutorial
Rest: 60 seconds
45 seconds LOW intensity,
followed by 15 seconds HIGH
HIIT CARDIO: intensity, repeat 7 times
- Bike Sprints
or *Sprint 50m, then walk back
- Outdoor Sprints - 7 mins 50m, then repeat 7 times
or
- Boxing Bag 30 seconds all out punches,
followed by 30 second active
rest (walk / slow skip), repeat
7 times

40
 DAY 13: CORE
Exercise Sets Reps Video Tempo

TEMPO: 1 concentric : 2 hold :

2 negative
Ab Wheel Roll Out 3 8
See video example for details
Rest: 60 seconds

Set up in a plank position, be

sure to keep as much flexion
within your Abs and Glutes
Plank 4 60 seconds

See video example for details

Rest: 60 seconds
TEMPO: 1 concentric : 2 hold :
Plank Ups 3 10 2 negative
Rest: 45 seconds
Perform 3 sets of stomach va-
Stomach Vacuum 3 5 cuums holding it in for as long
Rest: 45 seconds
45 seconds LOW intensity,
followed by 15 seconds HIGH
HIIT CARDIO: intensity, repeat 7 times
- Bike Sprints
or *Sprint 50m, then walk back
- Outdoor Sprints - 7 mins 50m, then repeat 7 times
or
- Boxing Bag 30 seconds all out punches,
followed by 30 second active
rest (walk / slow skip), repeat
7 times

41
DAY 14: REST

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 DAY 15: OBLIQUE SHREDDER
Exercise Sets Reps Video Tempo
TEMPO: 0 concentric :1 hold : 0
Heel Touches 4 20 negative
Rest: 45 seconds
TEMPO: 0 concentric :2 hold : 0
Russian Twists 3 20 negative
Rest: 45 seconds
TTEMPO: 1 concentric :2 hold :
Side Oblique Crunch 3 15 each side 1 negative
Rest: 45 seconds
Perform 4 sets of stomach va-
Stomach Vacuum 4 5 cuums holding it in for as long
Rest: 30 seconds
45 seconds LOW intensity,
followed by 15 seconds HIGH
HIIT CARDIO: intensity, repeat 9 times
- Bike Sprints
or *Sprint 50m, then walk back
- Outdoor Sprints - 9 mins 50m, then repeat 9 times
or
- Boxing Bag 30 seconds all out punches,
followed by 30 second active
rest (walk / slow skip), repeat
9 times

43
 DAY 16: LOWER ABS
Exercise Sets Reps Video Tempo
STEMPO: 1 concentric :2 hold :
Hanging Knee Raises 3 10 – 15 2 negative
Rest: 60 seconds
TEMPO: 1 concentric : 2 hold :
Exercise Ball Knee
3 10 – 15 3 negative
Ins
Rest: 60 seconds
TEMPO: 1 concentric : 1 hold :
Dragon-Flag Negati- 4 negative
2 5
ves See video tutorial
Rest: 90 seconds
Perform 4 sets of stomach va-
Stomach Vacuum 4 5 cuums holding it in for as long
Rest: 45 seconds
45 seconds LOW intensity,
followed by 15 seconds HIGH
HIIT CARDIO: intensity, repeat 9 times
- Bike Sprints
or *Sprint 50m, then walk back
- Outdoor Sprints - 9 mins 50m, then repeat 9 times
or
- Boxing Bag 30 seconds all out punches,
followed by 30 second active
rest (walk / slow skip), repeat
9 times

44
DAY 17: REST

45
 DAY 18: HIIT ABS
Exercise Sets Reps Video Tempo
Hanging Knee 3 20
TEMPO: 1 concentric :1 hold : 0
Crossovers
negative

Superset w/
Static Hold
Rest: 60 seconds
Hanging Static Holds 3 20 seconds
TEMPO: 1 concentric : 2 hold :
Bicycle Crunch 3 30
1 negative

Superset w/

TEMPO: FAST PACED

Flutter Kicks 3 45 - 60
Rest: 45 seconds
TEMPO: 1 concentric : 2 hold :
Weighted Cable 3 10 - 15
2 negative
Crunch

Superset w/
TEMPO: 1 concentric : 2 hold :
2 negative
V Ins 3 15
Rest: 45 seconds
Perform 4 sets of stomach va-
Stomach Vacuum 3 5 cuums holding it in for as long
Rest: 45 seconds
45 seconds LOW intensity,
followed by 15 seconds HIGH
HIIT CARDIO: intensity, repeat 9 times
- Bike Sprints
or *Sprint 50m, then walk back
- Outdoor Sprints 9 mins 50m, then repeat 9 times
or
- Boxing Bag 30 seconds all out punches,
followed by 30 second active
rest (walk / slow skip), repeat
9 times

46
DAY 19: REST

47
 DAY 20: CORE
Exercise Sets Reps Video Tempo

TEMPO: 1 concentric : 2 hold :

2 negative
Ab Wheel Roll Out 3 8
See video example for details
Rest: 60 seconds

Set up in a plank position, be

sure to keep as much flexion
within your Abs and Glutes
Plank 4 60 seconds

See video example for details

Rest: 60 seconds
TEMPO: 1 concentric : 2 hold :
Plank Ups 3 10 2 negative
Rest: 45 seconds
Perform 3 sets of stomach va-
Stomach Vacuum 4 5 cuums holding it in for as long
Rest: 45 seconds
45 seconds LOW intensity,
followed by 15 seconds HIGH
HIIT CARDIO: intensity, repeat 9 times
- Bike Sprints
or *Sprint 50m, then walk back
- Outdoor Sprints - 9 mins 50m, then repeat 9 times
or
- Boxing Bag 30 seconds all out punches,
followed by 30 second active
rest (walk / slow skip), repeat
9 times

48
 DAY 21: OBLIQUE SHREDDER
Exercise Sets Reps Video Tempo
TEMPO: 1 concentric : 2 hold :
1 negative
Exercise Ball Ab Twist 3 20
See video tutorial
Rest: 60 seconds
TEMPO: 1 concentric : 2 hold :
2 negative
Set yourself up on a decline
Decline Sit Up Into bench or platform with your
3 10
Twist back flat against the bench, this
is your starting position
See video tutorial
Rest: 60 seconds
Perform 4 sets of stomach va-
Stomach Vacuum 4 5 cuums holding it in for as long
Rest: 30 seconds
45 seconds LOW intensity,
followed by 15 seconds HIGH
HIIT CARDIO: intensity, repeat 9 times
- Bike Sprints
or *Sprint 50m, then walk back
- Outdoor Sprints - 9 mins 50m, then repeat 9 times
or
- Boxing Bag 30 seconds all out punches,
followed by 30 second active
rest (walk / slow skip), repeat
9 times

49
DAY 22: REST

50
 DAY 23: LOWER ABS
Exercise Sets Reps Video Tempo
STEMPO: 1 concentric : 2 hold :
Hanging Leg Raises
3 10 2 negative
to Belly Button
Rest: 60 seconds
TEMPO: 1 concentric : 1 hold :
Lying Leg Raise With
3 20 2 negative
Oblique Twist
Rest: 60 seconds
TEMPO: 1 concentric : 0 hold :
0 negative
Plank Leg In Twist 2 10 each side
See video tutorial
Rest: 90 seconds
Perform 4 sets of stomach va-
Stomach Vacuum 4 5 cuums holding it in for as long
Rest: 45 seconds
45 seconds LOW intensity,
followed by 15 seconds HIGH
HIIT CARDIO: intensity, repeat 11 times
- Bike Sprints
or *Sprint 50m, then walk back
- Outdoor Sprints - 11 mins 50m, then repeat 11 times
or
- Boxing Bag 30 seconds all out punches,
followed by 30 second active
rest (walk / slow skip), repeat
11 times

51
 DAY 24: CORE
Exercise Sets Reps Video Tempo

TEMPO: 1 concentric : 2 hold :

Weighted Cable
3 15 2 negative
Crunch
Rest: 60 seconds

TEMPO: 2 concentric : 2 hold :

2 negative
Decline Ab Crunch
3 10
(2 part)
See video example for details
Rest: 90 seconds
TEMPO: 1 concentric : 2 hold :
Superman‘s 3 10 1 negative
Rest: 60 seconds
Perform 4 sets of stomach va-
Stomach Vacuum 4 5 cuums holding it in for as long
Rest: 45 seconds
45 seconds LOW intensity,
followed by 15 seconds HIGH
HIIT CARDIO: intensity, repeat 11 times
- Bike Sprints
or *Sprint 50m, then walk back
- Outdoor Sprints - 11 mins 50m, then repeat 11 times
or
- Boxing Bag 30 seconds all out punches,
followed by 30 second active
rest (walk / slow skip), repeat
11 times

52
DAY 25: REST

53
 DAY 26: OBLIQUE SHRED
Exercise Sets Reps Video Tempo

TTEMPO: 1 concentric : 1 hold :

Crunch Twist Elbows
3 20 1 negative
To Knees
Rest: 60 seconds

TEMPO: 1 concentric : 2 hold :

2 negative
Hanging Around The
3 10
Worlds
See video example for details
Rest: 60 seconds
TEMPO: 1 concentric : 2 hold :
Hanging Oblique Ra-
3 10 each side 2 negative
ise
Rest: 60 seconds
Perform 4 sets of stomach va-
Stomach Vacuum 4 5 cuums holding it in for as long
Rest: 45 seconds
45 seconds LOW intensity,
followed by 15 seconds HIGH
HIIT CARDIO: intensity, repeat 11 times
- Bike Sprints
or *Sprint 50m, then walk back
- Outdoor Sprints - 11 mins 50m, then repeat 11 times
or
- Boxing Bag 30 seconds all out punches,
followed by 30 second active
rest (walk / slow skip), repeat
11 times

54
DAY 27: REST

55
 DAY 28: LOWER ABS
Exercise Sets Reps Video Tempo
STEMPO: 1 concentric : 1 hold :
Hanging Leg Raises
3 10 – 15 2 negative
to Bar
Rest: 60 seconds
TEMPO: 1 concentric : 2 hold :
Exercise Ball Knee
3 10 – 15 3 negative
Ins
Rest: 60 seconds

Hanging Leg Raise Hold to

3 See video tutorial
Static Holds failure
Rest: 90 seconds

56
 DAY 29: CORE
Exercise Sets Reps Video Tempo

Set up in a plank position,

however this time we want to
Hands Extended
3 60 seconds push our hands out in front of
Plank
our body
Rest: 60 seconds

TEMPO: 1 concentric : 1 hold :

1 negative
Exercise Ball Pass 3 10 passes
See video example for details
Rest: 60 seconds
TEMPO: FAST PACED
Flutter Kicks 2 45 – 60
Rest: 45 seconds
Perform 4 sets of stomach va-
Stomach Vacuum 4 5 cuums holding it in for as long
Rest: 45 seconds
45 seconds LOW intensity,
followed by 15 seconds HIGH
HIIT CARDIO: intensity, repeat 13 times
- Bike Sprints
or *Sprint 50m, then walk back
- Outdoor Sprints - 13 mins 50m, then repeat 13 times
or
- Boxing Bag 30 seconds all out punches,
followed by 30 second active
rest (walk / slow skip), repeat
13 times

57
DAY 30: REST

58
 DAY 31: HIIT ABS
Exercise Sets Reps Video Tempo
TEMPO: 1 concentric : 1 hold :
3 10 - 15
Hanging Leg Raises 2 negative

Superset w/
Avoid using your hips to move
Bench Sit Ups the weight
3 10 - 15
Rest: 90 seconds
TTEMPO: 1 concentric : 2 hold :
Weighted Cable 3 10 – 15
1 negative
Crunch

Superset w/
TTEMPO: 1 concentric : 2 hold :
1 negative
Cable Wood Chopper 3 10 each side
Rest: 45 seconds
Tempo: 1 concentric : 3 hold : 3
3 10
Lying Hip Ups negative

Superset w/
TEMPO: 1 concentric : 2 hold :
Side Oblique Crunch 1 negative
3 15 each side
Rest: 45 seconds
Stomach Vacuum 4 5 4 sets of vacuums
45 seconds LOW intensity,
followed by 15 seconds HIGH
HIIT CARDIO: intensity, repeat 13 times
- Bike Sprints
or *Sprint 50m, then walk back
- Outdoor Sprints 13 mins 50m, then repeat 13 times
or
- Boxing Bag 30 seconds all out punches,
followed by 30 second active
rest (walk / slow skip), repeat
13 times

59
DAY 32: REST

60
 DAY 33: LOWER ABS
Exercise Sets Reps Video Tempo
STEMPO: 1 concentric : 1 hold :
Hanging Leg Raises
3 10 – 15 2 negative
to Bar
Rest: 90 seconds
V Ins TEMPO: 2 concentric :2 hold : 2
3 20
negative
Superset w/

Lying Leg Raise Sta- static holds

3 30 seconds
tic Holds Rest: 45 seconds
TEMPO: 1 concentric : 2 hold :
Exercise Ball Knee
3 10 – 15 3 negative
Ins
Rest: 45 seconds
Perform 4 sets of stomach va-
Stomach Vacuum 4 5 cuums holding it in for as long
Rest: 45 seconds
45 seconds LOW intensity,
followed by 15 seconds HIGH
HIIT CARDIO: intensity, repeat 13 times
- Bike Sprints
or *Sprint 50m, then walk back
- Outdoor Sprints - 13 mins 50m, then repeat 13 times
or
- Boxing Bag 30 seconds all out punches,
followed by 30 second active
rest (walk / slow skip), repeat
13 times

61
 DAY 34: OBLIQUE SHRED
Exercise Sets Reps Video Tempo

TEMPO: 1 concentric : 1 hold :

1 negative
Side Plank Twists 3 10 each side
See video demo
Rest: 45 seconds

TEMPO: 1 concentric : 1 hold :

1 negative
Cable Wood Chopper 3 10 – 15 each
side See video example for details
Rest: 60 seconds
TEMPO: 1 concentric : 2 hold :
Hanging Around The 2 negative
3 10
Worlds See video demo
Rest: 60 seconds
Perform 4 sets of stomach va-
Stomach Vacuum 4 5 cuums holding it in for as long
Rest: 45 seconds
45 seconds LOW intensity,
followed by 15 seconds HIGH
HIIT CARDIO: intensity, repeat 13 times
- Bike Sprints
or *Sprint 50m, then walk back
- Outdoor Sprints - 13 mins 50m, then repeat 13 times
or
- Boxing Bag 30 seconds all out punches,
followed by 30 second active
rest (walk / slow skip), repeat
13 times

62
DAY 35: REST

63
 DAY 36: HIIT ABS
Exercise Sets Reps Video Tempo
Hanging Leg Raises TEMPO: 1 concentric : 2 hold :
3 10 - 15
2 negative
Superset w/

Decline Ab Crunch TEMPO: 2 concentric : 2 hold :

3 10 - 15v
(2 part) 2 negative

Superset w/
TEMPO: 1 second hold on each
Decline Russian twist
3 20 - 30
Twists Rest: 90 seconds
TTEMPO: 1 concentric : 2 hold :
Weighted Cable 3 10 – 15
2 negative
Crunch

Superset w/
0 concentric : 2 hold : 0 nega-
tive
Bar Spins 3 30
Rest: 60 seconds
Perform 5 sets of stomach va-
Stomach Vacuum 5 5 cuums holding it in for as long
Rest: 45 seconds
45 seconds LOW intensity,
followed by 15 seconds HIGH
HIIT CARDIO: intensity, repeat 15 times
- Bike Sprints
or *Sprint 50m, then walk back
- Outdoor Sprints 15 mins 50m, then repeat 15 times
or
- Boxing Bag 30 seconds all out punches,
followed by 30 second active
rest (walk / slow skip), repeat
15 times

64
DAY 37: REST

65
 DAY 38: CORE
Exercise Sets Reps Video Tempo

TEMPO: 1 concentric : 2 hold :

2 negative
Ab Wheel Roll Out 4 8

Rest: 60 seconds

Set up in a plank position,

however this time we want to
Hands Extended
4 60 seconds push our hands out in front of
Plank
our body
Rest: 60 seconds
60 seconds Static hold
Side Plank 4
each side Rest: 60 seconds
TEMPO: 1 concentric :1 hold : 2
Lying Leg Raises 4 10 – 15 negative
Rest: 60 seconds
Perform 5 sets of stomach va-
Stomach Vacuum 5 5 cuums holding it in for as long
Rest: 45 seconds
45 seconds LOW intensity,
followed by 15 seconds HIGH
HIIT CARDIO: intensity, repeat 15 times
- Bike Sprints
or *Sprint 50m, then walk back
- Outdoor Sprints - 15 mins 50m, then repeat 15 times
or
- Boxing Bag 30 seconds all out punches,
followed by 30 second active
rest (walk / slow skip), repeat
15 times

66
DAY 39: REST

67
 DAY 40: LOWER ABS
Exercise Sets Reps Video Tempo
TEMPO: 1 concentric : 2 hold :
Weighted Reverse
3 15 2 negative
Lying Ab Crunch
Rest: 90 seconds
TEMPO: 2 concentric :2 hold : 2
negative
Hanging Leg Raises
3 20
to Bar

Rest: 45 seconds
TEMPO: 1 concentric : 1 hold :
Exercise Ball Knee
3 10 – 15 2 negative
Ins
Rest: 45 seconds
TEMPO: 1 concentric : 1 hold :
Dragon-Flag 4 negative
4 5
Negatives See video demo
Rest: 90 seconds
Perform 5 sets of stomach va-
Stomach Vacuum 5 5 cuums holding it in for as long
Rest: 45 seconds
45 seconds LOW intensity,
followed by 15 seconds HIGH
HIIT CARDIO: intensity, repeat 15 times
- Bike Sprints
or *Sprint 50m, then walk back
- Outdoor Sprints - 15 mins 50m, then repeat 15 times
or
- Boxing Bag 30 seconds all out punches,
followed by 30 second active
rest (walk / slow skip), repeat
15 times

68
 DAY 41: UPPER AB SHRED
Exercise Sets Reps Video Tempo
Weighted Cable
TEMPO: 1 concentric : 3 hold :
Crunch
4 10 – 15 2 negative
Rest: 90 seconds

Sit Up and Throw 4 10 – 15 TEMPO: Explosive

Rest: 60 seconds
Weighted Barbell TEMPO: 1 concentric : 3 hold :
Crunch 4 10 – 15 2 negative
Rest: 60 seconds
Perform 5 sets of stomach va-
Stomach Vacuum 5 5 cuums holding it in for as long
Rest: 45 seconds
45 seconds LOW intensity,
followed by 15 seconds HIGH
HIIT CARDIO: intensity, repeat 15 times
- Bike Sprints
or *Sprint 50m, then walk back
- Outdoor Sprints - 15 mins 50m, then repeat 15 times
or
- Boxing Bag 30 seconds all out punches,
followed by 30 second active
rest (walk / slow skip), repeat
15 times

69
 DAY 42: OBLIQUE SHRED
Exercise Sets Reps Video Tempo

TEMPO: 1 concentric : 2 hold :

1 negative
Holding DB Twists 3 20
See video demo
Rest: 45 seconds

TEMPO: 1 concentric :2 hold : 2

negative
Decline Leg Raise alternating sides each rep
4 20
Twists
See video example for details
Rest: 60 seconds

Side Plank Twists 4 10 each side Static Holds

Rest: 60 seconds
Perform 5 sets of stomach va-
Stomach Vacuum 5 5 cuums holding it in for as long
Rest: 45 seconds
45 seconds LOW intensity,
followed by 15 seconds HIGH
HIIT CARDIO: intensity, repeat 20 times
- Bike Sprints
or *Sprint 50m, then walk back
- Outdoor Sprints - 20 mins 50m, then repeat 20 times
or
- Boxing Bag 30 seconds all out punches,
followed by 30 second active
rest (walk / slow skip), repeat
20 times

70
 “YOU DON’T HAVE TO BE
GREAT TO START,
BUT YOU DO HAVE TO START
TO BE GREAT.”
 THIS CONCLUDES THE
EGENDARY ABS
ROGRAM!

I‘m so excited to see what kind of progress you can make!

Please use the hashtag #FraserWilsonFit on Instagram to track your

sixpack progress, post your exercises so I can check your form, and
overall give me any feedback that you have on the program!

INTERESTED IN MORE?

Check out my website to see all my programs:

www.FRASERWILSONFITNESS.com

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