Fab Abs 4 Summer the 11 WEEK Program
Phase 1: Foundation (Weeks 1–3)
Focus: Establish consistency, learn proper form, and set up your routine.
Workouts:
• Core & Body-weight Work: Exercises like planks, crunch variations, leg raises, and bicycle crunches (3 sets each, moderate reps).
• Cardio: Moderate-intensity steady-state (MISS) cardio (20–30 minutes) 2–3 times weekly (jogging, cycling, brisk walking).
• Strength Training: Full-body workouts using compound movements (squats, push-ups, lunges) on 2 days to improve overall muscle tone.
Phase 2: Building Intensity (Weeks 4–7)
Focus: Increase intensity and volume to stimulate muscle growth and boost fat loss.
Workouts:
• Core Intensification: Increase ab circuit complexity with additional exercises (Russian twists, mountain climbers, hanging leg raises if available) and slightly more reps/sets.
• HIIT/Cardio: 15–20 minutes HIIT workouts 2 times per week.
• Strength Sessions: Continue full-body resistance training—consider adding weight (if available) or increasing bodyweight exercise difficulty (e.g., decline push-ups, weighted squats) on 3 days per week.
Phase 3: Maximizing Definition (Weeks 8–11)
Focus: Peak your conditioning with refined nutrition and high-intensity training.
Workouts:
• Core Mastery: Intensify your ab workouts by super-setting exercises (e.g., planks combined with mountain climbers) for shorter, harder sets.
• Cardio: Incorporate varied HIIT routines 2–3 times per week for increased calorie burn.
• Strength Training: Maintain heavy compound lifts to keep your metabolism high while increasing overall muscle definition.
Join the Tribe
Join along and get Fab Abs 4 Summer. So your progress by using #FabAbs4S
