Health
www.20somethingsudbury.ca
If you have a difficult time understanding the exercises,
you can look them up on YouTube. They are a great
resource for explanation and different exercises. All of
these exercises can be done at home. You will not need
any equipment.
WEEK 1 :
Perform all 3 exercises in a row for 30 seconds each.
- Repeat 4 times
- Time 30 seconds in between each circuit
WEEK 2 :
Perform all 3 exercises for 45 seconds each
- Repeat 5 times
- Time 20 seconds in between each circuit
WEEK 3 :
Perform all 3 exercises for your MAXIMUM TIME.
Do not stop at 45 seconds.
- Repeat 6 times
- Time 20 seconds in between each circuit
M
W
T
F
S
S
OFF
*OBLIQUE TWISTS
LEGS UP
*CRUNCHES
*FINGERS TO
TOES
*AB BUTT RAISES
*PLANK &
SQUEEZE ABS
*LEG RAISES
OFF
*SIT UPS
*TOE TOUCH
*FINGERS TO
HEELS TOUCH
OFF
*PLANKS
*OBLIQUE TWISTS
LEGS UP
*LEG RAISES AND
CRUNCH
OFF
*SIT UPS
*FINGERS
TO TOES
*ELBOW TO KNEE
ALTERNATING
OFF
*PLANKS 1 ARM
UP ALTERNATE
*HIP THRUSTS
*LEG RAISES
*V UPS
*SINGLE LEG
V UPS
*FINGERS TO
HEEL TOUCH
OFF
*LEG RAISES
*HIP THRUSTER
*OBLIQUE TWISTS
LEGS UP
* PLANKS
ALTERNATING
HANDS UP
*CRUNCHES
*SIT UPS
OFF
*OBLIQUE TWISTS
LEGS UP
*CRUNCHES
*FINGERS
TO TOES
OFF
*AB BUTT RAISES
*PLANK AND
SQUEEZE ABS
*LEG RAISES
*SIT UPS
*TOE TOUCH
*FINGERS TO
HEEL TOUCH
SUMMER ABS
T
*LEG RAISES
*HIP THRUST
*SINGLE LEG
ALTERNATE LEG
RAISES
*PLANKS
*FINGERS TO TOE
*ELBOW TO KNEE
CRUNCHES
OFF
*PLANKS
*OBLIQUE TWISTS
LEGS UP
*LEG RAISES AND
CRUNCH
*AB BUTT RAISES
*PLANK AND
SQUEEZE ABS
*LEG RAISES
OFF
*V UPS
*SINGLE LEG
V UPS
*FINGERS TO
HEEL TOUCH
*PLANK 1 LEG
1 ARM UP
ALTERNATE
*OBLIQUE TWISTS
LEGS UP
*CRUNCHES
OFF
*V-UPS
*PLANK
BY KEVIN ROY
Now that summer is here, its time to get in the best shape of your life!
There you have it!
First off, you will never get abs if you don’t eat well. ABS ARE MADE IN THE KITCHEN! Make sure you consume
a great balance of Protein, Fats and Carbohydrates.
A complete guide and training program to develop
Abdominals are the area on the body that most people feel most self conscious about.
It’s the first spot where people will notice weight gain. The reason for this is that there are a large number of fat cells
that exist in that area. One reason for this is that fat cells will provide protection and insulation for the internal organs.
It’s not possible for someone to reduce the number of fat cells, but it is possible to reduce the size and mass of the
fat cells. The best way to reduce the excess fat and body weight is to eat really clean and exercise regularly. With the
attached program, you can still incorporate weight lifting and cardio. If you eat clean, weight train, and do cardio, you
will see results quickly.
There are hundreds of abdominal and core exercises that you can perform. Some work, some don’t. That’s why I made
a 1-month abdominal and core-training program.
PAGE
8
and strengthen your core. I can’t push enough how
important a good diet is.
In all my experiences with competing and training,
diet is everything. I don’t believe in the 60% diet 40 %
training. Its 100 % diet and 100 % training.
Also, if you have any questions make sure to ‘‘Like’’ my
Facebook page Kevin Roy –Natural Bodybuilder.
Enjoy your summer everyone!
-Kevin Roy