Essential Abs: Weeks 3 & 4

If you'd like to be notified next time I write something, sign up for email alerts or subscribe to my RSS feed. Thanks for reading!

As promised, here’s Level 2 of the 6-Week Essential Abs Program which kicks off for me tomorrow. Things get slightly tougher in Weeks 3 and 4 - the number of abdominal exercises increases from three to six and a more advanced lower back exercise is introduced.

Level 2 is designed to be performed 3 times a week (Sunday, Tuesday, Thursday for me). Do one set of each exercise, resting just 5 seconds between exercises. In Week 3, start with 12 reps of each exercise building up to 14, and in Week 4, start with 16 reps of each building up to 18.

The plan also calls for an increase in aerobic activity from 15 minutes a session to 24 and 28 minutes respectively. This shouldn’t be a problem for me now I’m back in the swing of regular running once again.

Week 3:
Level-Two Exercises

Hip Up
Reverse Crunch
Crossover
Oblique Crunch
Crunch: legs up
Crunch: feet first
Superman

Workout #1 (Monday) - 12 reps of each exercise
Workout #2 (Wednesday) - 13 reps of each exercise
Workout #3 (Friday) - 14 reps of each exercise

Week 4:
Level-Two Exercises

Hip Up
Reverse Crunch
Crossover
Oblique Crunch
Crunch: legs up
Crunch: feet first
Superman

Workout #1 (Monday) - 16 reps of each exercise
Workout #2 (Wednesday) - 17 reps of each exercise
Workout #3 (Friday) - 18 reps of each exercise

I’ll post updates over the next couple of weeks how the plan is working out.