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Welcome to my Broly High Intensity ABS Workout Program. This program is focused on shedding fat and reducing overall body fat percentage for that LEAN and CUT look as well as crafting the HIGHLY COVETED 6-PACK ABS!
Be warned though, this is not for the faint of heart as this is very HIGH INTENSITY and challenging but worth all the hardwork.
§ 4-day split: 2 consecutive days on, 1 day off, then another 2 consecutive days on, 2 days off. Repeat this routine every week, trying to beat your own record from the previous week for each day and each workout. § Hybrid workout: Multi-movement exercises that often trains multiple muscle groups all in one motion. § Superset: High intensity exercises performed right after each other with no breaks in- between. § Circuit Workout: Timed high intensity interval workout that is great for shedding fat. A circuit workout consists of exercises performed one right after the other with little or no rest in between. § Active Recovery: Active recovery is the engagement of low-intensity exercise after completing a workout week especially after an intense one.
There is no time frame on this program so you can do it for however long and it can always be reused but switching programs every few months is advised.
This program can be completed with other programs as a separate ABS/Cardio routine or as a standalone program.
DIET INFORMATION There will be no other diet information provided except this general information which applies to building lean mass and losing fat at home or at the gym:
• If your aim is to put on muscle mass, track your calories and increase your overall daily caloric intake. • If your aim is to maintain your physique, track your calories and try to keep your daily caloric intake the same. • If your aim is to shed fat, track your calories and reduce your daily caloric intake.
Proteins – Great for putting on lean muscle mass. Consume 1g for every 1lb of your body mass
Carbohydrates – Great for energy and throwing on calories but beware if you’re trying to shed fat. These can rack up calories pretty quickly.
Fats – Go for good and clean sources, there are so many. Do your research.
Now, I’m not a nutritionist so I cannot tell you how your body works. Make sure you consult one for more information pertaining to your specific body types for more in-depth information.
For any more information about what my diet is like, make sure to check out my YouTube Channel and follow me on Instagram for my daily meal updates.
REST TIME • 45 Seconds to 1 Minute between sets for Days 1 and 5. • No rest period on Days 2, 4 since they are circuit workout days. • Hydrate at least every 20 Minutes. Hydration every 10 minutes is RECOMMENDED.
CORE-ACTIVATING WARMUP EXERCISES
Click HERE for video demonstration.
• Alternating Toe Touches.
o 20 Reps – 10 on each side. • Downward Dog to Plank. o 10 Reps • Cat x Cow. o 20 Reps (10 Cats, 10 Cows). • Side Plank with Reach. o 10 Reps each side. • Dead Bug. o 20 Reps – 10 on each side.
*This is a guide. Feel free to incorporate any further warmups / stretches to ensure your body is ready to move. Click HERE for 20 different stretches you can do for the entire body.
• Pick three core-activating warmup exercises from the list above and complete one round of each one.
ROUTINE
• Leg Circles x Leg Drops
o 3 Sets. o 10-12 Reps. § One rep is a full completion of both exercises. • Crunches x Sit-ups o 3 Sets. o 10-12 Reps. § One rep is a full completion of both exercises. • Scissors x Jack Knives o 3 Sets. o 10-12 Reps. § One rep is a full completion of both exercises. • Rocking Plank Step-Ups o 3 Sets. o 10-12 Reps. § One rep is a full completion of both exercises. • Leg Raises x Toe Crunches o 3 Sets. o 10-12 Reps. § One rep is a full completion of both exercises.
RECOVERY/COOL DOWN
• Rollout or use a massage gun to free up tight muscles.
• Eat food or take post-workout supplement within the first 15 minutes after working out. • Sleep Well (Minimum of 6hrs).
• Pick three core-activating warmup exercises from the list above and complete one round of each one. o Refer to video link above for demonstration.
ROUTINE
• 5 Minutes Intense Circuit
o Spider Plank § 30 seconds o Knee to Elbow Plank § 30 seconds o Step Up Plank § 30 seconds o Side Plank x Leg Raises § 30 seconds o Side Plank x Leg Raises (Side 2) § 30 seconds o Close x Wide Plank § 30 seconds o Plank x Hip Twists § 30 seconds o Plank x Arm Raises § 30 seconds o Side Plank x Knee Raises § 30 seconds o Side Plank x Knee Raises (Side 2) § 30 seconds
RECOVERY/COOL DOWN
• Rollout or use a massage gun to free up tight muscles.
• Eat food or take post-workout supplement within the first 15 minutes after working out. • Sleep Well (Minimum of 6hrs).
• Pick three core-activating warmup exercises from the list above and complete one round of each one. o Refer to video link above for demonstration.
ROUTINE
• 5 Minutes Intense Circuit
o Crunches § 30 seconds o Heel Touches § 30 seconds o Russian Twists § 30 seconds o Jackknives § 30 seconds o Scissor Kicks § 30 seconds o Flutter Kicks § 30 seconds o Side Plank § 30 seconds o Side Plank (Side 2) § 30 seconds o Spider Plank § 30 seconds o Knee to Elbow § 30 seconds
RECOVERY/COOL DOWN
• Rollout or use a massage gun to free up tight muscles.
• Eat food or take post-workout supplement within the first 15 minutes after working out. • Sleep Well (Minimum of 6hrs).
• Pick three core-activating warmup exercises from the list above and complete one round of each one. o Refer to video link above for demonstration.
ROUTINE
• Heel Touches x Elbow Side Crunches
o 3 Sets. o 8-10 Reps. § One rep is a full completion of both exercises. • Side Plank Dips x Knee-Tucks o 3 Sets. o 8 Reps/Side. § One rep is a full completion of both exercises. • Spider Plank x Knee to Elbows o 3 Sets. o 8-10 Reps. § One rep is a full completion of both exercises. • Pull Throughs x Frog Kicks o 3 Sets. o 8-10 Reps. § One rep is a full completion of both exercises. • Windshield Wipers x Knee Tucks o 3 Sets. o 8-10 Reps. § One rep is a full completion of both exercises. • Russian Twists x V-ups o 3 Sets. o 8-10 Reps. § One rep is a full completion of both exercises.
RECOVERY/COOL DOWN
• Rollout or use a massage gun to free up tight muscles.
• Eat food or take post-workout supplement within the first 15 minutes after working out. • Sleep Well (Minimum of 6hrs).
----------------------------------------- DAY 6 – REST X RECOVERY
Thank you for downloading and using the Broly Hybrid x HIIT Abs Workout program. I hope you have learned something from it or found something you can add to your current routine.
Your feedback is greatly appreciated to help ensure I can provide you with the best content possible. Thank you in advance.
Make sure you check me out on social media for tons of FREE workout video tutorials, fitness tips or just to say Hello!
Fannie Rutt's MURPH WORKOUT GUIDE: Military-Style Training Guide With Proven Strategies, Workout Regimes, and Motivations That Will Set You on a Path for Success and Supercharge Your Performance!
Fannie Rutt's MURPH WORKOUT GUIDE: Military-Style Training Guide With Proven Strategies, Workout Regimes, and Motivations That Will Set You on a Path for Success and Supercharge Your Performance!
