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    2022 - WO Plans

    Uploaded by

    G-cell at Work
    The document outlines a 3-week workout plan with the goals of achieving a smaller waist and weight loss. Each week consists of 7 days of targeted ab and full-body exercises, including planks, crunches, and HIIT routines. The plan tracks waist and weight measurements at the beginning and end of each week to monitor progress towards weight loss and fat reduction goals.

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd

    2022 - WO Plans

    Uploaded by

    G-cell at Work
    30 views4 pages
    The document outlines a 3-week workout plan with the goals of achieving a smaller waist and weight loss. Each week consists of 7 days of targeted ab and full-body exercises, including planks, crunches, and HIIT routines. The plan tracks waist and weight measurements at the beginning and end of each week to monitor progress towards weight loss and fat reduction goals.

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    2022_WO plans

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    The document outlines a 3-week workout plan with the goals of achieving a smaller waist and weight loss. Each week consists of 7 days of targeted ab and full-body exercises, including planks, crunches, and HIIT routines. The plan tracks waist and weight measurements at the beginning and end of each week to monitor progress towards weight loss and fat reduction goals.

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Download as pptx, pdf, or txt
    30 views4 pages

    2022 - WO Plans

    Uploaded by

    G-cell at Work
    The document outlines a 3-week workout plan with the goals of achieving a smaller waist and weight loss. Each week consists of 7 days of targeted ab and full-body exercises, including planks, crunches, and HIIT routines. The plan tracks waist and weight measurements at the beginning and end of each week to monitor progress towards weight loss and fat reduction goals.

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Download as pptx, pdf, or txt
    of 4

    Goals:

    Week 1
    MY OWN MIXED WORKOUT
    • Regularity, Sustainable & Flexible
    • Smaller Waist Day 1: ____ in Day 7: ____ in
    • Lose Weight Day 1: ____ kg Day 7: ____ kg

    1 ⃞Ab Vacuum
    2x
    ⃞Lower Ab + Belly Fat Burn
    10 min
    ⃞serratus crunches
    2x per side
    ⃞Full Body HIIT
    15 min
    ⃞serratus crunches
    2x per side
    ⃞Standing Abs
    2 10 min
    ⃞serratus crunches
    2x per side
    35+ mins

    ⃞Ab Vacuum
    2x
    ⃞Plank WO 2.0
    10 min
    3 ⃞serratus crunches
    2x per side
    ⃞Lower Ab + Belly Fat Burn
    10 min
    ⃞serratus crunches
    2x per side
    ⃞11 Line Abs
    4
    15 min
    ⃞serratus crunches
    2x per side
    35+ mins
    ⃞Ab Vacuum
    2x
    ⃞Lower Ab + Belly Fat Burn
    5 10 min
    ⃞serratus crunches
    2x per side
    ⃞Full Body Fat Burn
    30 min
    ⃞serratus crunches
    2x per side
    40+ mins
    ⃞Ab Vacuum
    6 2x
    ⃞Abs & Cardio
    20 min
    ⃞serratus crunches
    2x per side
    7 ⃞Total Ab WO in Bed
    10 min
    ⃞serratus crunches
    2x per side
    30+ mins
    ⃞Ab Vacuum
    Week 1
    15 DAY VISIBLE ABS & BELLY FAT BURN (3 weeks)
    Emi Wong
    Goals:
    • Smaller Waist Day 1: ____ in Day 7: ____ in
    • Lose Weight Day 1: ____ kg Day 7: ____ kg

    1 ⃞Ab Vacuum
    2x
    ⃞Lower Ab + Belly Fat Burn
    10 min
    ⃞serratus crunches
    2x per side
    ⃞Full Body HIIT
    15 min
    ⃞serratus crunches
    2x per side
    ⃞Standing Abs
    2 10 min
    ⃞serratus crunches
    2x per side
    35+ mins

    ⃞Ab Vacuum
    2x
    ⃞Plank WO 2.0
    10 min
    3 ⃞serratus crunches
    2x per side
    ⃞Lower Ab + Belly Fat Burn
    10 min
    ⃞serratus crunches
    2x per side
    ⃞11 Line Abs
    4
    15 min
    ⃞serratus crunches
    2x per side
    35+ mins
    ⃞Ab Vacuum
    2x
    ⃞Lower Ab + Belly Fat Burn
    5 10 min
    ⃞serratus crunches
    2x per side
    ⃞Full Body Fat Burn
    30 min
    ⃞serratus crunches
    2x per side
    40+ mins
    ⃞Ab Vacuum
    6 2x
    ⃞Abs & Cardio
    20 min
    ⃞serratus crunches
    2x per side
    7 ⃞Total Ab WO in Bed
    10 min
    ⃞serratus crunches
    2x per side
    30+ mins
    ⃞Ab Vacuum
    Week 2
    15 DAY VISIBLE ABS & BELLY FAT BURN (3 weeks)
    Emi Wong
    Goals:
    • Smaller Waist Day 8: ____ in Day 14: ____ in
    • Lose Weight Day 8: ____ kg Day 14: ____ kg

    8 ⃞Ab Vacuum
    2x
    ⃞Full Body Fat Burn
    60 min
    ⃞serratus crunches
    2x per side
    9 60+ mins

    ⃞Ab Vacuum
    2x
    ⃞Full Body Stretch
    10 20 min
    ⃞serratus crunches
    2x per side
    20+ mins
    ⃞Ab Vacuum
    2x
    ⃞Plank WO
    10 min
    ⃞serratus crunches
    2x per side
    11 ⃞Abs & Cardio
    20 min
    ⃞serratus crunches
    2x per side
    ⃞Lower Ab & Belly Fat Burn
    10 min
    ⃞serratus crunches
    2x per side
    40+ mins
    12
    ⃞Ab Vacuum
    2x
    ⃞Side Abs & Muffin Top
    10 min
    ⃞serratus crunches
    2x per side
    ⃞Full Body HIIT
    15 min
    ⃞serratus crunches
    13 2x per side
    ⃞Lower Abs Burner
    10 min
    ⃞serratus crunches
    2x per side
    14 35+ mins
    ⃞Ab Vacuum
    2x
    ⃞Side Abs & Muffin Top
    10 min
    ⃞serratus crunches
    2x per side
    ⃞Abs & Cardio
    15 min
    ⃞serratus crunches
    2x per side
    Week 3
    15 DAY VISIBLE ABS & BELLY FAT BURN (3 weeks)
    Emi Wong
    Goals:
    • Smaller Waist Day 15: ____ in Day 21: ____ in
    • Lose Weight Day 15: ____ kg Day 21: ____ kg

    15 ⃞Ab Vacuum
    2x
    ⃞Lower Abs WO in Bed
    10 min
    ⃞serratus crunches
    2x per side
    ⃞Total Ab WO in Bed
    10 min
    ⃞serratus crunches
    2x per side
    ⃞Side Abs & Muffin Top
    16 10 min
    ⃞serratus crunches
    2x per side
    30+ mins

    ⃞Ab Vacuum
    2x
    ⃞Abs & Cardio
    20 min
    ⃞serratus crunches
    2x per side
    17 ⃞Side Abs & Muffin Top
    10 min
    ⃞serratus crunches
    2x per side
    ⃞Lower Ab & Belly Fat Burn
    10 min
    ⃞serratus crunches
    2x per side
    18
    40+ mins
    ⃞Ab Vacuum
    2x
    ⃞Side Abs & Muffin Top
    19 10 min
    ⃞serratus crunches
    2x per side
    ⃞11 Line Abs
    15 min
    ⃞serratus crunches
    2x per side
    ⃞Abs & Cardio
    20 min
    ⃞serratus crunches
    20 2x per side
    45+ mins
    21 ⃞Ab Vacuum
    2x
    ⃞Stretch in Bed
    10 min
    OVERALL PROGRESS:
    ⃞serratus crunches
    • Smaller Waist 2xDay 1: ____ in
    per side Day 21: ____ in = ______
    • Lose Weight Day 1: ____ kg 10+
    Day 21:mins
    ____ kg = ______

    ⃞Ab Vacuum

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