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FINAL Two+Phase+ +4+Week+Abdominal+Training+Regimen+

This document provides a two-month workout regimen to build abdominal strength and definition. It includes core exercises used by coaches to develop a strong, protective core. The regimen consists of four weeks of exercises with increasing difficulty. Following the tempo guidelines and completing the full eight-week cycle is recommended for optimal results.

Uploaded by

Ayush Bhardwaj
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© © All Rights Reserved
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422 views6 pages

FINAL Two+Phase+ +4+Week+Abdominal+Training+Regimen+

This document provides a two-month workout regimen to build abdominal strength and definition. It includes core exercises used by coaches to develop a strong, protective core. The regimen consists of four weeks of exercises with increasing difficulty. Following the tempo guidelines and completing the full eight-week cycle is recommended for optimal results.

Uploaded by

Ayush Bhardwaj
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 6

THIS PDF DOCUMENT IS DESIGNED TO HELP

GUIDE YOU IN DEVELOPING PROPER CORE


STREGHT, FULLNESS, AND CONDITIONING.
THIS ENTIRE REGIMEN LASTS TWO MONTHS
BUT CAN BE FOLLOWED FOR YEAR ROUND
LONG-LASTING RESULTS. THIS WORKOUT
REGIMEN COVERS ALL AREAS IN YOUR
ABDOMINAL REGION TO BUILD YOUR IDEAL
WASHBOARD ABS!

THE EXERCISES INCLUDED ARE MOVEMENTS THAT


ALMOST ALL COACHES, TRAINERS, AND FITNESS
ENTHUSIASTS HAVE USED TO STAY CONSISTENT IN
DEVELOPING A STRONG, HEALTHY, AND PROTECTIVE
CORE. YOUR ABS DO MUCH MORE THAN JUST LOOK
GOOD, SO THAT SHOULD ALWAYS BE A MOTIVATOR.

FREQUENCY WITH THE WORKOUTS, GO AT YOUR


OWN PACE WITHOUT SETTING UNREALISTIC
EXPECTATIONS, YOU DON'T WANT OT BECOME
UNMOTIVATED.

MOVEMENT TEMPO WITH ALL EXERCISES LISTED IN


THIS EBOOK IS THE MOST IMPORTANT PART. IF YOU
ARE UNFAMILIAR, TEMPO IS THE TIMING AND
IMPLEMENTATION OF HOW FAST YOU DO A
MOVEMENT WITH THE GOAL OF ACHIEVING THE
MOST MUSCULAR BREAKDOWN. THE RATE AT WHICH
YOU INHALE AND EXHALE DURING THESE
MOVEMENTS, FOR EXAMPLE, WILL HELP YOU LEARN
TO CONTACT YOUR CORE PROPERLY AS YOU WORK
IT.

If you have any questions or concerns please contact Coach Joe,


feel free to message on instagram. @JoeWachs - www.joewachsfitness.com
1
TEMPO CONSISTS OF THREE TYPES OF HOLDS, CONCENTRIC,
ECCENTRIC, AND ISOMETRIC HOLDS.

CONCENTRIC IS THE MOMENT OF THE MOVEMENT THAT YOU


HAVE THE MOST STRESS ON THE MUSCLE AND IT IS IN ITS
"SQUEEZE" STATE.

ECCENTRIC IS THE MOMENT OF THE MOVEMENT IN WHICH YOU


ARE LOWERING THE WEIGHT, STILL RESISTING, AND SLOWLY
PREPARING YOURSELF FOR A NEW REPITITION.

ISOMETRIC IS THE MOMENT OF THE MOVEMENT IN WHICH YOU


ARE SIMPLY ISOLATING THE WEIGHT PRIOR TO BEGINNING THE
MOVEMENT AGAIN, IT COULD BE PRECEIVED AS A "RESTING
STATE" BUT YOU ARE IN FACT STILL RESISTING WITH TENSION.

NOW THAT YOU'VE READ THE MOST IMPORTANT FACTORS ON


THE TECHNIQUES THAT GO INTO PROPER ABDOMINAL
TRAINING, HERE IS THE ACTUAL 4 WEEK ABDOMINAL REGIMEN.
THIS REGIMEN SHOULD BE REPEATED FOR A TOTAL OF 8 WEEKS
FOR OPTIMAL RESULTS.

IF YOU ARE ALREADY FOLLOWING A FITNESS ROUTINE IT IS


RECOMMENDED THAT YOU DO THESE EXERCISES AT THE END
OF AN ACTUAL WORKOUT SUCH AS LIFTING OR CARDIO, AS
YOUR BODY IS DEPLETED IN ENERGY (GLYCOGEN) AND THIS IS
A GREAT TIME TO ACHIEVE A SMALLER WAIST & STRONGER
CORE.

If you have any questions or concerns please contact Coach Joe,


feel free to message on instagram. @JoeWachs - www.joewachsfitness.com
2
WEEK 1
WEEK 2

If you have any questions or concerns please contact Coach Joe,


feel free to message on instagram. @JoeWachs - www.joewachsfitness.com
3
WEEK3
WEEK 4

If you have any questions or concerns please contact Coach Joe,


feel free to message on instagram. @JoeWachs - www.joewachsfitness.com
4
ABS FOREVER
UTILIZING THIS EXERCISES LAID OUT FOR YOU IN THIS
GUIDE, YOU WILL ACHIEVE A STRONG, HEALTHY, AND LONG
LASTING ABDOMINAL WALL! THIS TRAINING CYCLE IS ABLE
TO BE USED FOREVER AS IT IS ALL THE WORKOUTS NEEDED
TO ACHIEVE BEACH BODY ABS. BE SURE TO STAY ON TOP
OF YOUR NUTRITION TO KEEP YOUR BODY FAT % LOWER SO
YOU CAN SEE ALL THE HARD WORK YOU'RE PUTTING IN FOR
THOSE IDEAL WASHBOARD ABS!

If you have any questions or concerns please contact Coach Joe,


feel free to message on instagram. @JoeWachs - www.joewachsfitness.com
5

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