Essential Abs: Weeks 5 & 6

Posted by Steve ()

January 18, 2008

Some time over the weekend I’ll be starting Level 3 of the 6-Week Essential Abs Program. Weeks 3 and 4 turned out to be quite challenging in the end – the number of abdominal exercises increased from three to six and a more advanced lower back exercise was introduced.

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

In Week 5, perform 12 reps of each exercise on Day 1 and Day 2. On Day 3 and Day 4 perform 13 reps.

In Week 6, perform 14 reps of each exercise on Day 1 and Day 2. On Day 3 and Day 4 perform 15 reps to complete the program.

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 running/biking schedule.

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 (Sunday) – 12 reps of each exercise
Workout #2 (Tuesday) – 12 reps of each exercise
Workout #3 (Thursday) – 13 reps of each exercise
Worjout #4 (Saturday) – 13 reps of each exercise

Week 6:
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 (Sunday) – 14 reps of each exercise
Workout #2 (Tuesday) – 14 reps of each exercise
Workout #3 (Thursday) – 15 reps of each exercise
Workout #4 (Saturday) – 15 reps of each exercise