Essential Abs: Week 5 Day 2

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With all the excitement surrounding the Hundred Push Ups plan, I haven’t really had time to mention the six week Essential Abs program I’m also following at the moment.

Tonight was the second day of Week 5, and after quite a challenging Week 4, I must admit, despite the addition of a few new exercises, I was happy to see a drop in the number of reps required.

Level 3 (which covers both Weeks 5 and 6) is designed to be performed 4 times a week and the number of abdominal exercises increases from 6 to 9. Simply do one set of each exercise, resting just 5 seconds between exercises.

For Week 5, perform 12 reps of each exercise on Day 1 and Day 2. On Day 3 and Day 4 perform 13 reps. I’ll talk about Week 6 at a later date.

The plan also calls for an increase in aerobic activity to 30 minutes three times a week - not a problem for me with my current marathon training schedule!

So, without further ado, here’s what the plan looks like.

Week 5:
Level-Three Exercises

Corkscrew
Hip Up
Reverse Crunch
Crossover
Oblique Crunch
Catch
Toe Touch
Crunch: legs up
Crunch: frog legs
Isometric back extension

Workout #1 (Monday) - 12 reps of each exercise
Workout #2 (Wednesday) - 12 reps of each exercise
Workout #3 (Friday) - 13 reps of each exercise
Workkout #4 (Sunday) - 13 reps of each exercise

If you’re interested in the first four weeks of the plan, click on the following links:

Week 1 and 2
Week 3 and 4