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4-Week X-Tinction Abs Workout Plan

This document outlines a 3-week ab workout program with exercises targeted at the lower, midrange, upper, and rotational areas of the abs. Each week increases the intensity by lowering the target repetitions or duration for each exercise. The workouts are designed to push participants to their point of "X-tinction" or muscle fatigue for each targeted ab area and exercise.

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Damian De la rosa
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227 views6 pages

4-Week X-Tinction Abs Workout Plan

This document outlines a 3-week ab workout program with exercises targeted at the lower, midrange, upper, and rotational areas of the abs. Each week increases the intensity by lowering the target repetitions or duration for each exercise. The workouts are designed to push participants to their point of "X-tinction" or muscle fatigue for each targeted ab area and exercise.

Uploaded by

Damian De la rosa
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
  • Week 1 Workout
  • Week 2 Workout
  • Week 3 Workout
  • Week 4 Workout
  • Week 5 Workout
  • Week 6 Workout

WEEK 1 WORKOUT

**Days not noted are rest days.

DAY 1 X-TINCTION ABS


EXERCISE TARGET X-TINCTION # COMMENTS
1. LOWER: Figure 8’s 15 Reps 15 Reps Perform until X-tinction!
2. BOTTOM UP ROTATION: Scorpion Knee Tucks 60 Sec 60 Sec Perform until X-tinction!
3. MIDRANGE: “X” Man Crunches 15 Reps 15 Reps
REST 45 SECONDS AND CONTINUE
(X-TENDED: Hardwood Ab Circles) 15 Reps 15 Reps
4. OBLIQUES: Reverse Corkscrews 15 Reps 15 Reps Perform 15 to each side.
5. TOP DOWN: Jackknives 60 Sec 60 Sec Perform until X-tinction!
6. TOP DOWN ROTATION: Bicycle Crunches 45 Sec 45 Sec YOUR ABS ARE NOW X-TINCT!

DAY 2 X-TINCTION ABS


EXERCISE TARGET X-TINCTION # COMMENTS
1. LOWER: Heels to the Heavens 15 Reps 15 Reps
Perform until X-tinction!
(X-TENDED: Counter Leg Raises) 12 Reps 12 Reps
2. BOTTOM UP ROTATION: Windshield Wipers 15 Reps 15 Reps Perform 10 to each side.
3. MIDRANGE: Cross Hop Planks 45 Sec 45 Sec REST 45 SECONDS AND CONTINUE
4. OBLIQUES: Recliner Elbow to Knee Tucks 30 Sec 30 Sec Perform until X-tinction!
5. TOP DOWN: Upper Circle Crunches 60 Sec 60 Sec 20 Seconds CW / 20 Seconds CCW
6. TOP DOWN ROTATION: Canoe Crunches 30 Sec 30 Sec YOUR ABS ARE NOW X-TINCT!

DAY 3 X-TINCTION ABS


EXERCISE TARGET X-TINCTION # COMMENTS
1. LOWER: Seated Ab Circles 12 Reps 12 Reps Perform 10 in each direction.
2. BOTTOM UP ROTATION: Twisting Pistons 30 Sec 30 Sec Perform until X-tinction!
3. MIDRANGE: “21” Crunch 12 Reps 12 Reps
REST 45 SECONDS AND CONTINUE
(X-TENDED: Hardwood Ab Circles) 15 Reps 15 Reps
4. OBLIQUES: Accordion Crunches 25 Reps 25 Reps Perform 20 to each side.
5. TOP DOWN: Jackknives 60 Sec 60 Sec Perform until X-tinction!
6. TOP DOWN ROTATION: Russian “V” Tuck Twists 45 Sec 45 Sec YOUR ABS ARE NOW X-TINCT!

DAY 4 X-TINCTION ABS


EXERCISE TARGET X-TINCTION # COMMENTS
1. LOWER: Hands Back Raises 20 Reps 20 Reps
Perform until X-tinction!
(X-TENDED: Counter Leg Raises) 12 Reps 12 Reps
2. BOTTOM UP ROTATION: Tuck Planks (opposite side) 60 Sec 60 Sec Perform until X-tinction!
3. MIDRANGE: “X” Man Crunches 15 Reps 15 Reps REST 45 SECONDS AND CONTINUE
4. OBLIQUES: Scissor “V” Ups 45 Sec 45 Sec Perform until X-tinction!
5. TOP DOWN: Upper Circle Crunches 60 Sec 60 Sec 20 Seconds CW / 20 Seconds CCW
6. TOP DOWN ROTATION: Bicycle Crunches (each side) 30 Reps 30 Reps YOUR ABS ARE NOW X-TINCT!

DAY 5 X-TINCTION ABS


EXERCISE TARGET X-TINCTION # COMMENTS
1. LOWER: Heels to the Heavens 15 Reps 15 Reps
Perform until X-tinction!
(X-TENDED: Hardwood Ab Circles) 15 Reps 15 Reps
2. BOTTOM UP ROTATION: Reverse Corkscrews 15 Reps 15 Reps Perform 12 to each side.
3. MIDRANGE: Sidewalk Planks 45 Sec 45 Sec REST 45 SECONDS AND CONTINUE
4. OBLIQUES: Side Plank Knee Tuck Drives 20 Reps 20 Reps Perform 15 to each side.
5. TOP DOWN: Alternating 3 Point Burpees 30 Sec 30 Sec Perform until X-tinction!
6. TOP DOWN ROTATION: Canoe Crunches 30 Sec 30 Sec YOUR ABS ARE NOW X-TINCT!

1
WEEK 2 WORKOUT

DAY 8 X-TINCTION ABS


EXERCISE TARGET X-TINCTION # COMMENTS
1. LOWER: Figure 8’s 15 Reps 12 Reps Perform until X-tinction!
2. BOTTOM UP ROTATION: Scorpion Knee Tucks 60 Sec 45 Sec Perform until X-tinction!
3. MIDRANGE: “X” Man Crunches
15 Reps 12 Reps REST 45 SECONDS AND CONTINUE
(X-TENDED: Hardwood Ab Circles)
4. OBLIQUES: Reverse Corkscrews 15 Reps 12 Reps Perform 15 to each side.
5. TOP DOWN: Jackknives 60 Sec 45 Sec Perform until X-tinction!
6. TOP DOWN ROTATION: Bicycle Crunches 45 Sec 35 Sec YOUR ABS ARE NOW X-TINCT!

DAY 9 X-TINCTION ABS


EXERCISE TARGET X-TINCTION # COMMENTS
1. LOWER: Heels to the Heavens 15 Reps 12 Reps
Perform until X-tinction!
(X-TENDED: Counter Leg Raises) 12 Reps 10 Reps
2. BOTTOM UP ROTATION: Windshield Wipers 15 Reps 12 Reps Perform 10 to each side.
3. MIDRANGE: Cross Hop Planks 45 Sec 35 Sec REST 45 SECONDS AND CONTINUE
4. OBLIQUES: Recliner Elbow to Knee Tucks 30 Sec 20 Sec Perform until X-tinction!
5. TOP DOWN: Upper Circle Crunches 60 Sec 40 Sec 20 Seconds CW / 20 Seconds CCW
6. TOP DOWN ROTATION: Canoe Crunches 30 Sec 20 Sec YOUR ABS ARE NOW X-TINCT!

DAY 10 X-TINCTION ABS


EXERCISE TARGET X-TINCTION # COMMENTS
1. LOWER: Seated Ab Circles 12 Reps 10 Reps Perform 10 in each direction.
2. BOTTOM UP ROTATION: Twisting Pistons 30 Sec 20 Sec Perform until X-tinction!
3. MIDRANGE: “21” Crunches 12 Reps 10 Reps
REST 45 SECONDS AND CONTINUE
(X-TENDED: Hardwood Ab Circles) 15 Reps 12 Reps
4. OBLIQUES: Accordion Crunches 25 Reps 20 Reps Perform 20 to each side.
5. TOP DOWN: Jackknives 60 Sec 45 Sec Perform until X-tinction!
6. TOP DOWN ROTATION: Russian “V” Tuck Twists 45 Sec 30 Sec YOUR ABS ARE NOW X-TINCT!

DAY 11 X-TINCTION ABS


EXERCISE TARGET X-TINCTION # COMMENTS
1. LOWER: Hands Back Raises 20 Reps 15 Reps
Perform until X-tinction!
(X-TENDED: Counter Leg Raises) 12 Reps 10 Reps
2. BOTTOM UP ROTATION: Tuck Planks (opposite side) 60 Sec 45 Sec Perform until X-tinction!
3. MIDRANGE: “X” Man Crunches 15 Reps 12 Reps REST 45 SECONDS AND CONTINUE
4. OBLIQUES: Scissor “V” Ups 45 Sec 30 Sec Perform until X-tinction!
5. TOP DOWN: Upper Circle Crunches 60 Sec 40 Sec 20 Seconds CW / 20 Seconds CCW
6. TOP DOWN ROTATION: Bicycle Crunches (each side) 30 Reps 20 Reps YOUR ABS ARE NOW X-TINCT!

DAY 12 X-TINCTION ABS


EXERCISE TARGET X-TINCTION # COMMENTS
1. LOWER: Heels to the Heavens 15 Reps 12 Reps
Perform until X-tinction!
(X-TENDED: Hardwood Ab Circles) 15 Reps 12 Reps
2. BOTTOM UP ROTATION: Reverse Corkscrews 15 Reps 12 Reps Perform 12 to each side.
3. MIDRANGE: Sidewalk Planks 45 Sec 30 Sec REST 45 SECONDS AND CONTINUE
4. OBLIQUES: Side Plank Knee Tuck Drives 20 Reps 15 Reps Perform 15 to each side.
5. TOP DOWN: Alternating 3 Point Burpees 30 Sec 20 Sec Perform until X-tinction!
TATION: Canoe Crunches 30 Sec 20 Sec YOUR ABS ARE NOW X-TINCT!

2
WEEK 3 WORKOUT

DAY 15 X-TINCTION ABS


EXERCISE TARGET X-TINCTION # COMMENTS
1. LOWER: Seated Ab Circles 60 Sec 60 Sec Perform until X-tinction!
2. BOTTOM UP ROTATION: Figure 8’s 60 Sec 60 Sec Perform until X-tinction!
3. MIDRANGE: Recliner Elbow to Knee Tucks 60 Sec 60 Sec REST 30 SECONDS AND CONTINUE
4. OBLIQUES: Reverse Corkscrews 60 Sec 60 Sec
Alternate sides throughout.
(X-TENDED: Serpentine Knee Tucks) 45 Sec 45 Sec
5. TOP DOWN: Jackknives 60 Sec 60 Sec Perform until X-tinction!
6. TOP DOWN ROTATION: Canoe Crunches 60 Sec 60 Sec YOUR ABS ARE NOW X-TINCT!

DAY 16 X-TINCTION ABS


EXERCISE TARGET X-TINCTION # COMMENTS
1. LOWER: Heels to the Heavens 15 Reps 15 Reps Perform until X-tinction!
2. BOTTOM UP ROTATION: Legs Straight Windshield Wipers 15 Reps 15 Reps
Perform 15 to each side.
(X-TENDED: Counter Around The Worlds) 12 Reps 12 Reps
3. MIDRANGE: Sidewalk Planks 45 Sec 45 Sec REST 30 SECONDS AND CONTINUE
4. OBLIQUES: Upper Circle Crunches 60 Sec 60 Sec 30 Seconds CW / 30 Seconds CCW
5. TOP DOWN: “X” Man Crunches 15 Reps 15 Reps Perform until X-tinction!
6. TOP DOWN ROTATION: Russian “V” Tuck Twists 45 Sec 45 Sec YOUR ABS ARE NOW X-TINCT!

DAY 17 X-TINCTION ABS


EXERCISE TARGET X-TINCTION # COMMENTS
1. LOWER: Cross Hop Planks 15 Reps 15 Reps Perform until X-tinction!
2. BOTTOM UP ROTATION: Drunken Mountain Climbers 60 Sec 60 Sec Perform until X-tinction!
3. MIDRANGE: “21” Crunches 12 Reps 12 Reps REST 30 SECONDS AND CONTINUE
4. OBLIQUES: Scissor “V” Ups 45 Sec 45 Sec
Perform until X-tinction!
(X-TENDED: Serpentine Knee Tucks) 60 Sec 60 Sec
5. TOP DOWN: Starfish Crunches 12 Reps 12 Reps Perform until X-tinction!
6. TOP DOWN ROTATION: Tuck Planks (Opposite Side) 45 Sec 45 Sec YOUR ABS ARE NOW X-TINCT!

DAY 18 X-TINCTION ABS


EXERCISE TARGET X-TINCTION # COMMENTS
1. LOWER: One Down Two Ups 45 Sec 45 Sec Perform until X-tinction!
2. BOTTOM UP ROTATION: Twisting Pistons 30 Sec 30 Sec Perform until X-tinction!
3. MIDRANGE: Rolling Jackknives 60 Sec 60 Sec
REST 30 SECONDS AND CONTINUE
(X-TENDED: Hardwood Ab Circles) 45 Sec 45 Sec
4. OBLIQUES: Side Plank Knee Tuck Drives 15 Reps 15 Reps Reach X-Tinction on one side at a time.
5. TOP DOWN: Jackknives 15 Reps 15 Reps Each rep consists of BOTH sides.
6. TOP DOWN ROTATION: Bicycle Crunches (Each Side) 35 Reps 35 Reps YOUR ABS ARE NOW X-TINCT!

DAY 19 X-TINCTION ABS


EXERCISE TARGET X-TINCTION # COMMENTS
1. LOWER: L-Sit Cage Escapes 12 Reps 12 Reps
Perform until X-tinction!
(X-TENDED: Counter Around The Worlds) 12 Reps 12 Reps
2. BOTTOM UP ROTATION: Wall Tuck Planks 20 Reps 20 Reps Perform 20 on each side.
3. MIDRANGE: Dueling Clocks 60 Sec 60 Sec REST 30 SECONDS AND CONTINUE
4. OBLIQUES: Accordion Crunches 20 Reps 20 Reps Perform 20 to each side.
5. TOP DOWN: Cliffhanger Walk Outs 12 Reps 12 Reps Perform until X-tinction!
TATION: Starfish Crunches 15 Reps 15 Reps YOUR ABS ARE NOW X-TINCT!

3
WEEK 4 WORKOUT

DAY 22 X-TINCTION ABS


EXERCISE TARGET X-TINCTION # COMMENTS
1. LOWER: Seated Ab Circles 60 Sec 40 Sec Perform until X-tinction!
2. BOTTOM UP ROTATION: Figure 8’s 60 Sec 40 Sec Perform until X-tinction!
3. MIDRANGE: Recliner Elbow to Knee Tucks 60 Sec 40 Sec REST 30 SECONDS AND CONTINUE
4. OBLIQUES: Reverse Corkscrews 60 Sec 40 Sec
Alternate sides throughout.
(X-TENDED: Serpentine Knee Tucks) 45 Sec 30 Sec
5. TOP DOWN: Jackknives 60 Sec 40 Sec Perform until X-tinction!
6. TOP DOWN ROTATION: Canoe Crunches 60 Sec 40 Sec YOUR ABS ARE NOW X-TINCT!

DAY 23 X-TINCTION ABS


EXERCISE TARGET X-TINCTION # COMMENTS
1. LOWER: Heels to the Heavens 15 Reps 10 Reps Perform until X-tinction!
2. BOTTOM UP ROTATION: Legs Straight Windshield Wipers 15 Reps 10 Reps
Perform 15 to each side.
(X-TENDED: Counter Around The Worlds) 12 Reps 10 Reps
3. MIDRANGE: Sidewalk Planks 45 Sec 30 Sec REST 30 SECONDS AND CONTINUE
4. OBLIQUES: Upper Circle Crunches 60 Sec 40 Sec 30 Seconds CW / 30 Seconds CCW
5. TOP DOWN: “X” Man Crunches 15 Reps 10 Reps Perform until X-tinction!
6. TOP DOWN ROTATION: Russian “V” Tuck Twists 45 Sec 30 Sec YOUR ABS ARE NOW X-TINCT!

DAY 24 X-TINCTION ABS


EXERCISE TARGET X-TINCTION # COMMENTS
1. LOWER: Cross Hop Planks 15 Reps 10 Reps Perform until X-tinction!
2. BOTTOM UP ROTATION: Drunken Mountain Climbers 60 Sec 40 Sec Perform until X-tinction!
3. MIDRANGE: “21” Crunches 12 Reps 10 Reps REST 30 SECONDS AND CONTINUE
4. OBLIQUES: Scissor “V” Ups 45 Sec 30 Sec
Perform until X-tinction!
(X-TENDED: Serpentine Knee Tucks) 60 Sec 40 Sec
5. TOP DOWN: Starfish Crunches 12 Reps 10 Reps Perform until X-tinction!
6. TOP DOWN ROTATION: Tuck Planks (Opposite Side) 45 Sec 30 Sec YOUR ABS ARE NOW X-TINCT!

DAY 25 X-TINCTION ABS


EXERCISE TARGET X-TINCTION # COMMENTS
1. LOWER: One Down Two Ups 45 Sec 30 Sec Perform until X-tinction!
2. BOTTOM UP ROTATION: Twisting Pistons 30 Sec 20 Sec Perform until X-tinction!
3. MIDRANGE: Rolling Jackknives 60 Sec 40 Sec
REST 30 SECONDS AND CONTINUE
(X-TENDED: Hardwood Ab Circles) 45 Sec 30 Sec
4. OBLIQUES: Side Plank Knee Tuck Drives 15 Reps 10 Reps Reach X-Tinction on one side at a time.
5. TOP DOWN: Jackknives 15 Reps 10 Reps Each rep consists of BOTH sides.
6. TOP DOWN ROTATION: Bicycle Crunches (Each Side) 35 Reps 25 Reps YOUR ABS ARE NOW X-TINCT!

DAY 26 X-TINCTION ABS


EXERCISE TARGET X-TINCTION # COMMENTS
1. LOWER: L-Sit Cage Escapes 12 Reps 10 Reps
Perform until X-tinction!
(X-TENDED: Counter Around The Worlds) 12 Reps 10 Reps
2. BOTTOM UP ROTATION: Wall Tuck Planks 20 Reps 15 Reps Perform 20 on each side.
3. MIDRANGE: Dueling Clocks 60 Sec 40 Sec REST 30 SECONDS AND CONTINUE
4. OBLIQUES: Accordion Crunches 20 Reps 15 Reps Perform 20 to each side.
5. TOP DOWN: Cliffhanger Walk Outs 12 Reps 10 Reps Perform until X-tinction!
TATION: Starfish Crunches 15 Reps 10 Reps YOUR ABS ARE NOW X-TINCT!

4
WEEK 5 WORKOUT

DAY 29 X-TINCTION ABS


EXERCISE TARGET X-TINCTION # COMMENTS
1. LOWER: Reverse Corkscrews 60 Sec 60 Sec
Perform until X-tinction!
(X-TENDED: Serpentine Knee Tucks) 60 Sec 60 Sec
2. BOTTOM UP ROTATION: Twisting Pistons 60 Sec 60 Sec Perform until X-tinction!
3. MIDRANGE: Alternating Single Arm Burpees 60 Sec 60 Sec REST 20 SECONDS AND CONTINUE
4. OBLIQUES: Scissor “V” Ups 60 Sec 60 Sec Perform until X-tinction!
5. TOP DOWN: Jackknives 60 Sec 60 Sec Perform until X-tinction!
6. TOP DOWN ROTATION: Russian “V” Tuck Twists 60 Sec 60 Sec YOUR ABS ARE NOW X-TINCT!

DAY 30 X-TINCTION ABS


EXERCISE TARGET X-TINCTION # COMMENTS
1. LOWER: Dueling Clocks 20 Reps 20 Reps
Perform until X-tinction!
(X-TENDED: Elevator Planks) 15 Reps 15 Reps
2. BOTTOM UP ROTATION: Wall Tuck Planks 60 Sec 60 Sec Perform until X-tinction!
3. MIDRANGE: Mountain Mules 45 Sec 45 Sec REST 20 SECONDS AND CONTINUE
4. OBLIQUES: Upper Circle Crunches 60 Sec 60 Sec 30 Seconds CW / 30 Seconds CCW
5. TOP DOWN: “X” Man Crunches 15 Reps 15 Reps Perform until X-tinction!
6. TOP DOWN ROTATION: Sprinter Tuck Planks (alt) 60 Sec 60 Sec YOUR ABS ARE NOW X-TINCT!

DAY 31 X-TINCTION ABS


EXERCISE TARGET X-TINCTION # COMMENTS
1. LOWER: One Down Two Ups 20 Reps 20 Reps
Perform until X-tinction!
(X-TENDED: Single Leg Sliding Mountain Climbers) 15 Reps 15 Reps
2. BOTTOM UP ROTATION: Drunken Mountain Climbers 60 Sec 60 Sec Perform until X-tinction!
3. MIDRANGE: Alligator Walk Planks 60 Sec 60 Sec REST 20 SECONDS AND CONTINUE
4. OBLIQUES: Side Plank Knee Tuck Drives 15 Reps 15 Reps Reach X-tinction on one side at a time.
5. TOP DOWN: Starfish Crunches 15 Reps 15 Reps Perform until X-tinction!
6. TOP DOWN ROTATION: Russian “V” Tuck Twists 60 Sec 60 Sec YOUR ABS ARE NOW X-TINCT!

DAY 32 X-TINCTION ABS


EXERCISE TARGET X-TINCTION # COMMENTS
1. LOWER: Figure 8’s 20 Reps 20 Reps Perform until X-tinction!
2. BOTTOM UP ROTATION: Twisting Pistons 30 Sec 30 Sec Perform until X-tinction!
3. MIDRANGE: Alternating Single Arm Burpees 45 Sec 45 Sec
REST 20 SECONDS AND CONTINUE
(X-TENDED: Elevator Planks) 45 Sec 45 Sec
4. OBLIQUES: Side Plank Knee Tuck Drives 15 Reps 15 Reps Reach X-tinction on one side at a time.
5. TOP DOWN: Jackknives 15 Reps 15 Reps Perform until X-tinction!
6. TOP DOWN ROTATION: Russian “V” Tuck Twists (alt) 15 Reps 15 Reps YOUR ABS ARE NOW X-TINCT!

DAY 33 X-TINCTION ABS


EXERCISE TARGET X-TINCTION # COMMENTS
1. LOWER: Rocky Reverse Crunches 8 Reps 8 Reps
Perform until X-tinction!
(X-TENDED: Counter Around The Worlds) 12 Reps 12 Reps
2. BOTTOM UP ROTATION: Wall Tuck Planks 45 Sec 45 Sec Perform until X-tinction!
3. MIDRANGE: Cliffhanger Planks 20 Sec 20 Sec REST 20 SECONDS AND CONTINUE
4. OBLIQUES: Reverse Corkscrews 30 Reps 30 Reps Perform until X-tinction!
5. TOP DOWN: “21” Crunches 12 Reps 12 Reps Perform until X-tinction!
TATION: Canoe Crunches 60 Sec 60 Sec YOUR ABS ARE NOW X-TINCT!

5
WEEK 6 WORKOUT

DAY 36 X-TINCTION ABS


EXERCISE TARGET X-TINCTION # COMMENTS
1. LOWER: Reverse Corkscrews 60 Sec 40 Sec
Perform until X-tinction!
(X-TENDED: Serpentine Knee Tucks) 60 Sec 40 Sec
2. BOTTOM UP ROTATION: Twisting Pistons 60 Sec 40 Sec Perform until X-tinction!
3. MIDRANGE: Alternating Single Arm Burpees 60 Sec 40 Sec REST 20 SECONDS AND CONTINUE
4. OBLIQUES: Scissor “V” Ups 60 Sec 40 Sec Perform until X-tinction!
5. TOP DOWN: Jackknives 60 Sec 40 Sec Perform until X-tinction!
6. TOP DOWN ROTATION: Russian “V” Tuck Twists 60 Sec 40 Sec YOUR ABS ARE NOW X-TINCT!

DAY 37 X-TINCTION ABS


EXERCISE TARGET X-TINCTION # COMMENTS
1. LOWER: Dueling Clocks 20 Reps 12 Reps
Perform until X-tinction!
(X-TENDED: Elevator Planks) 15 Reps 8 Reps
2. BOTTOM UP ROTATION: Wall Tuck Planks 60 Sec 40 Sec Perform until X-tinction!
3. MIDRANGE: Mountain Mules 45 Sec 30 Sec REST 20 SECONDS AND CONTINUE
4. OBLIQUES: Upper Circle Crunches 60 Sec 40 Sec 30 Seconds CW / 30 Seconds CCW
5. TOP DOWN: “X” Man Crunches 15 Reps 8 Reps Perform until X-tinction!
6. TOP DOWN ROTATION: Sprinter Tuck Planks (alt) 60 Sec 40 Sec YOUR ABS ARE NOW X-TINCT!

DAY 38 X-TINCTION ABS


EXERCISE TARGET X-TINCTION # COMMENTS
1. LOWER: One Down Two Ups 20 Reps 20 Reps
Perform until X-tinction!
(X-TENDED: Single Leg Sliding Mountain Climbers) 15 Reps 8 Reps
2. BOTTOM UP ROTATION: Drunken Mountain Climbers 60 Sec 40 Sec Perform until X-tinction!
3. MIDRANGE: Alligator Walk Planks 60 Sec 40 Sec REST 20 SECONDS AND CONTINUE
4. OBLIQUES: Side Plank Knee Tuck Drives 15 Reps 8 Reps Reach X-tinction on one side at a time.
5. TOP DOWN: Starfish Crunches 15 Reps 8 Reps Perform until X-tinction!
6. TOP DOWN ROTATION: Russian “V” Tuck Twists 60 Sec 40 Sec YOUR ABS ARE NOW X-TINCT!

DAY 39 X-TINCTION ABS


EXERCISE TARGET X-TINCTION # COMMENTS
1. LOWER: Figure 8’s 20 Reps 12 Reps Perform until X-tinction!
2. BOTTOM UP ROTATION: Twisting Pistons 30 Sec 20 Sec Perform until X-tinction!
3. MIDRANGE: Alternating Single Arm Burpees 45 Sec 20 Sec
REST 20 SECONDS AND CONTINUE
(X-TENDED: Elevator Planks) 45 Sec 20 Sec
4. OBLIQUES: Side Plank Knee Tuck Drives 15 Reps 8 Reps Reach X-tinction on one side at a time.
5. TOP DOWN: Jackknives 15 Reps 8 Reps Perform until X-tinction!
6. TOP DOWN ROTATION: Russian “V” Tuck Twists (alt) 15 Reps 8 Reps YOUR ABS ARE NOW X-TINCT!

DAY 40 X-TINCTION ABS


EXERCISE TARGET X-TINCTION # COMMENTS
1. LOWER: Rocky Reverse Crunches 8 Reps 5 Reps
Perform until X-tinction!
(X-TENDED: Counter Around The Worlds) 12 Reps 8 Reps
2. BOTTOM UP ROTATION: Wall Tuck Planks 45 Sec 30 Sec Perform until X-tinction!
3. MIDRANGE: Cliffhanger Planks 20 Sec 10 Sec REST 20 SECONDS AND CONTINUE
4. OBLIQUES: Reverse Corkscrews 30 Reps 20 Reps Perform until X-tinction!
5. TOP DOWN: “21” Crunches 12 Reps 8 Reps Perform until X-tinction!
TATION: Canoe Crunches 60 Sec 40 Sec YOUR ABS ARE NOW X-TINCT!

6
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