Workout Routine

Free

Ab Routine

by Ktoddm6

Download free Hardy app

3 weeks for each phase Phase 2 is 16-25 reps

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Phase 1 Day 1

Roman Chair Sit-Ups

Set
Reps
Rest time
1
12
60 sec
2
12
60 sec
3
12
60 sec

Roman Chair Sit-Ups

3×12

Reverse Crunches

Set
Reps
Rest time
1
12
60 sec
2
12
60 sec
3
12
60 sec

Reverse Crunches

3×12

Active Planks

Set
Reps
Rest time
1
12
60 sec
2
12
60 sec

Active Planks

2×12

Kneeling Ab Wheel Rollouts

Set
Reps
Rest time
1
12
60 sec
2
12
60 sec

Kneeling Ab Wheel Rollouts

2×12

Phase 1 Day 2

hanging leg raises

Set
Reps
Rest time
1
12
60 sec
2
12
60 sec
3
12
60 sec

hanging leg raises

3×12

Long Lever Ball Crunches

Set
Reps
Rest time
1
20
60 sec
2
20
60 sec
3
20
60 sec

Long Lever Ball Crunches

3×20

Cable Twists

Set
Reps
Rest time
1
20
60 sec
2
20
60 sec

Cable Twists

2×20

Ab Wheel Planks

Set
Time
Rest time
1
60 sec
0 sec

Ab Wheel Planks

1×60 s

Phase 2 Day 1

Roman Chair Sit-Ups

Set
Reps
Rest time
1
25
0 sec

Roman Chair Sit-Ups

1×25

Reverse Crunches

Set
Reps
Rest time
1
25
60 sec

Reverse Crunches

1×25

Roman Chair Sit-Ups

Set
Reps
Rest time
1
25
0 sec

Roman Chair Sit-Ups

1×25

Reverse Crunches

Set
Reps
Rest time
1
25
60 sec

Reverse Crunches

1×25

Roman Chair Sit-Ups

Set
Reps
Rest time
1
25
0 sec

Roman Chair Sit-Ups

1×25

Reverse Crunches

Set
Reps
Rest time
1
25
60 sec

Reverse Crunches

1×25

Kneeling Ab Wheel Rollouts

Set
Reps
Rest time
1
25
60 sec

Kneeling Ab Wheel Rollouts

1×25

Active Planks

Set
Reps
Rest time
1
25
60 sec

Active Planks

1×25

Phase 2 Day 2

hanging leg raises

Set
Reps
Rest time
1
25
0 sec

hanging leg raises

1×25

Long Lever Ball Crunches

Set
Reps
Rest time
1
25
60 sec

Long Lever Ball Crunches

1×25

hanging leg raises

Set
Reps
Rest time
1
25
0 sec

hanging leg raises

1×25

Long Lever Ball Crunches

Set
Reps
Rest time
1
25
60 sec

Long Lever Ball Crunches

1×25

Kneeling Angled Ab Wheel Rollouts

Set
Reps
Rest time
1
26
60 sec

Kneeling Angled Ab Wheel Rollouts

1×26

Active Planks

Set
Reps
Rest time
1
25
0 sec

Active Planks

1×25

Cable Twists

Set
Reps
Rest time
1
25
0 sec

Cable Twists

1×25

Ab Wheel Planks

Set
Time
Rest time
1
60 sec
60 sec

Ab Wheel Planks

1×60 s

Active Planks

Set
Reps
Rest time
1
25
0 sec

Active Planks

1×25

Cable Twists

Set
Reps
Rest time
1
25
0 sec

Cable Twists

1×25

Ab Wheel Planks

Set
Time
Rest time
1
60 sec
0 sec

Ab Wheel Planks

1×60 s