Table Of Content4 WEEK AB GUIDE
BY NASTASSIA PONOMARENKO
4 WEEK AB GUIDE
• Includes ab workouts that can be performed either at home or at the gym.
• 3x a week.
• You don’t need anything special for this guide. If you have a medicine ball, a kettlebell, or a dumbbell, then
you can incorporate that into some exercises such as the Russian twist.
• All of these exercises are completely based off of what I do at the gym. Once you buy this guide, you will
see that one of the most common exercise is the plank. I believe that this is an extremely beneficial exercise that helps
with many aspects of the body. As for my style of training, I prefer to do supersets, trisets and little rest. Since we are
not working with any weight, it is important to increase the intensity if we want to get sore, which is the goal. Here is
some in depth help with certain lifting terminology:
• Superset: A superset is when you perform an exercise and then immediately go to the other exercise with
no rest time. I will specify when this needs to be done in the ‘details’ section of the workout (in the app).
• Triset: This is the same thing as the superset, except you have a third exercise.
• *READ THIS*: When you see this, that means it is important for you to read the ‘details’ section because
the exercise will consist of either a superset, a triset, or a 4 in 1.
• _____ to ______: This means that this is a superset exercise.
IMPORTANT INFORMATION WHEN USING THE GUIDE:
In order to make sure that you are doing the proper things I want you to do, please check the ‘details’ section of the
exercise. This guide is not supposed to be easy. It can get very confusing with the app in terms of the supersets, etc,
so please read the information.
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4 WEEK AB GUIDE
NUTRITION + WHAT I EAT
When it comes to getting a toned stomach, eating plays an extremely significant role. Just working out alone won’t
do it, you have to start feeding your body healthy foods if you want to get the body you desire. The key to fitness in
general is balance; you need to find what works for you and your body. Do not think that nice abs will only develop
when you starve yourself and eat the healthiest of foods because that is not true. Personally for me, I eat clean a
majority of the time, but I also love to eat out at places like Chipotle and 5 Guys (my go-to’s). I would say that having a
cheat meal a few times a week is totally fine. As for sweets, I recommend keeping those on a low. Do not completely
restrict yourself but start minimizing your intake of them. As for myself, I rarely crave anything sweet anymore because I
just fell out of habit for wanting it. The more sugar you eat, the more you want it, and the less sugar you eat, the less
you want it. Here is a list of meals I like eating for ideas (keep in mind I wake up at around 8am everyday, and I am
currently bulking):
Breakfast: 3 egg whites + buckwheat + ground beef with toast
1st lunch: either buckwheat or rice + whatever meat is made (usually ground beef) with toast
2nd lunch: usually the same thing as what I had before. If not, I will go out to eat Chipotle.
My pre-workout meal is either my 2nd lunch, or I will have something light like toast and a protein shake. I use EHPlabs
Blessed Protein in Chocolate Coconut. If you want 10% off, then use Nasty10 in the discount code.
Dinner: buckwheat, macaroni, or a vegetable mix with either chicken or whatever meat I have.
Helpful foods to substitute for sweets: Dates (naturally very sugary), fruits, berries, candies in a small amount.
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WEEK 1 - AB GUIDE
DDDDAAAAYYYY 1111::::
Exercise: Sets: Reps: Information:
Make sure your hands are on
the back of your neck and
pretend that you're holding an
apple below your chin. When
you crunch, make sure to
crunch in so you get the full
effect of the exercise.
Concentration Crunches to
3 25 reps to 1.5 minutes Perform 25 reps of the
Low Plank
concentration crunches and
then superset to a low plank
for 1.5 minutes. Keep
everything tight in the plank
to fully engage your core and
keep your glutes centered
with the rest of your body.
This will not only target your
abs but will also work your
High Plank 3 1 minute
shoulders. Perform 3 sets of
this for 1 minute.
Set a stopwatch on your
phone. This exercise will work
your obliques as well as
Mountain Climber Twist 3 1 minute
engage the entirety of your
core by holding the high
plank position.
If you're a beginner, this
might take you a few times to
get the balance down. Make
Butterflies 3 25 reps
sure to extend partially down
and then squeeze your abs
when you come up.
These are also called sky
reachers. Lie down and
then lift your torso with your
Toe Touchers 3 15
arms up to "try" to touch
your toes. This exercise will
fully engage your core.
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WEEK 1 - AB GUIDE
DDDDAAAAYYYY 2222::::
Exercise: Sets: Reps: Information:
Superset with the exercise
Concentration Crunches 1 20 reps
below.
Superset with the exercise
Elbow to Knee Crunch 1 20 (each side)
below.
Hold a low plank for one
minute and then hold a side
Low Plank to Side Plank 1 1 minute to 30 seconds plank for 30 seconds on each
side as a superset. Watch the
video for help.
Perform 1 minute of russian
twists either with body weight
or a dumbbell/kettlebell/
medicine ball (recommended)
Russian Twists to Oblique
3 1 min to 25 reps each side and then superset that with
Crunches
oblique crunches (25 on each
side). This will target your
obliques. Do this superset 3x
total.
Set your stopwatch and do this
Oblique Tucks 3 30 seconds for 30 seconds. Make sure to
stay in the high plank position.
Perform bicycle kicks for 15
Bicycles 3 15 (each leg)
reps on each leg (30 total).
DDDDAAAAYYYY 3333::::
Exercise: Sets: Reps: Information:
*READ THIS* You will perform
20 reps of toe touchers, then
do 20 reps of concentration
crunches, then do 15 flutter
Toe Touchers 3 20 reps
kicks on each leg, then do 15
Russian twists on each side.
This will count as ONE set.
Perform this 3x total.
Follow instructions from
Concentration Crunches 3 20 reps
above.
Follow instructions from
Flutter Kicks 3 15 (each leg)
above.
Follow instructions from
Russian Twists 3 15 (each leg)
above.
This is a 3 in 1. You will do 10
front raises, 10 side raises,
and 10 reps with your legs
going out and then bringing
Ab Trio 3 10
your knees to your chest. This
will be performed as 1 set (it's
4 called a triset). Do 3 sets total.
Please watch video for help.
WEEK 2 - AB GUIDE
DDDDAAAAYYYY 1111::::
Exercise: Sets: Reps: Information:
Plank for as long as you
Plank 1 FAILURE can!!! Don't give up and
PUSH through.
*READ THIS* You will do
these three exercises as
ONE set. In other words,
perform 15 low plank twists
on each side, then do 15 side
Low Plank Twists 3 15 (each side)
plank crunches on each side,
and then do 20 oblique
crunches on each side. This
counts as ONE set. Do this
for a total of 3 sets.
Follow instructions from
Side Plank Crunch 3 15 (each side)
above.
Follow instructions from
Oblique Crunches 3 20 (each side)
above.
Elbow to Knee Crunches 3 15 (each side)
Either do this with no
Russian Twists 3 1 minute weight or grab a medicine
ball, dumbbell, or kettlebell.
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WEEK 2 - AB GUIDE
DDDDAAAAYYYY 2222::::
Exercise: Sets: Reps: Information:
Perform 30 concentration
Concentration Crunches to crunches and then superset
3 30,15 reps
Toe Touchers that with 15 toe touchers. Do
this for 3 sets.
*READ THIS* This will be
another triset. Perform 10
flutter kicks (up & down
counts as one), then do 15
Flutter Kicks 3 10 reps scissors with each leg, and
then finish off with 12
butterflies. This will count as
ONE whole set. Do this for 3
sets total.
Follow instructions from
Scissors 3 15 (each leg)
above.
Follow instructions from
Butterflies 3 12 reps
above.
This is a 3 in 1. You will do 10
front raises, 10 side raises,
and 10 reps with your legs
going out and then bringing
Ab Trio 3 10 reps
your knees to your chest. This
will be performed as 1 set (it's
called a triset). Do 3 sets total.
Please watch video for help.
Plank 1 1 minute
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WEEK 2 - AB GUIDE
DDDDAAAAYYYY 3333::::
Exercise: Sets: Reps: Information:
Concentration Crunches 1 25 reps
Elbow to Knee Crunch 1 20 (each side)
Hold a low plank for 2 minutes
and then superset that with 30
Plank to Side Plank 1 2 minutes to 30 seconds
seconds of a side plank on
each side.
*READ THIS* The next
exercise will be a superset to
this. Perform 15 mountain
Mountain Climber Twist 3 15 (each side) climber twists on each side (30
total) and then superset that
with 15 oblique tucks on each
side. Do this for 3 sets total.
Follow instructions from
Oblique Tucks 3 15 (each side)
above.
3 sets of 15 bicycles on
Bicycles 3 15 (each side)
each side.
Perform 10 side plank
Side Plank Rollout 3 10 (each side)
rollouts on each side.
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WEEK 3 - AB GUIDE
DDDDAAAAYYYY 1111::::
Exercise: Sets: Reps: Information:
Hold a low plank for as
Low Plank 1 As long as you can long as you can. You can
do it!
*READ THIS* This is a
superset. Hold a side plank
for 30-45 seconds and then
Side Plank to Oblique perform 25 oblique
3 30-45 seconds to 25 reps
Crunch crunches. Do this on the
other side as well. Total is
going to be 3 reps with
both sides.
Oblique Tucks 3 15 (each side) Work those obliques!
Follow instructions from
Side Plank Rollout 3 10-12 reps
above.
*READ THIS* This is going
to be 4 exercises in 1 for
an ab burnout. You will
perform 40 bicycle kicks
total, then immediately
Bicycles 3 20 (each leg) perform 20 concentration
crunches, then 20 Russian
twists on each side, and
then finish with 15 toe
touchers. This will be 1 set.
Do this for 3 sets total.
Follow instructions from
Concentration Crunches 3 20 reps
above.
Follow instructions from
Russian Twists 3 20 (each side)
above.
Follow instructions from
Toe Touchers 3 15 reps
above.
Hold a high plank for on
High Plank 1 1 minute
minute.
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WEEK 3 - AB GUIDE
DDDDAAAAYYYY 2222::::
Exercise: Sets: Reps: Information:
Concentration Crunches 1 30 reps
Toe Touchers 1 20 reps
Flutter Kicks 3 30 (each leg)
This is a 3 in 1. You will do
10 front raises, 10 side
raises, and 10 reps with
your legs going out and then
bringing your knees to your
Ab Raises 3 10,10,10
chest. This will be
performed as 1 set (it's
called a triset). Do 3 sets
total. Please watch video for
help.
Scissors 3 20 (each leg)
Butterflies 3 15 reps
You will do high plank
shoulder taps for 1 minute,
High Plank Shoulder Taps to
3 1 minute to 15 (each side) and then superset with 15
Mountain Climber Twist
mountain climber twists on
each side.
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