6-WEEK OLD SCHOOL ABS TRAINER

6-WEEK OLD SCHOOL ABS TRAINER

GET 6-PACK ABS IN 6-WEEKS! The OLD SCHOOL ABS trainer will chisel your core from the ground up by teaching you the abs-building basics. Plus you'll learn how to master timeless calisthenics drills like dragon flags, abs wheel rollouts & hanging leg raises!

This vintage 6-week program features the following instructional + follow-along vids:

- Spine & Hip-Focused Metabolic Mobility Flows
- Hard-Core Strength & Muscle Gain Stacks
- Killer Core-Crushing & Belly Fat-Burning Circuits

Here's the list of the main content:

- Old School Abs Overview Podcast
- 6 Strength Training Secrets Podcast
- Ball Mobility Flow
- Wall Mobility Flow
- 2 Ball Strength Stacks
- 2 Ball Core Circuits
- Stick Mobility Flow
- Bodyweight Strength Stack 1
- Bodyweight Strength Stack 2
- 6 Progressive Bodyweight Abs Circuits
- Dumbbell Carries Carnage
- Kettlebell Carries Carnage
- Band Abs Blaster

PLUS the following BONUS content:

- Ultimate Abs Wheel Guide & Workout
- Ultimate Hangs Guide
- Ultimate Sled Guide
- Ultimate Back Extensions Guide
- Heavy Bag Workout from Hell
- Low-Impact Pool Abs & Cardio
- Backwards Walking 101
- Rucking 101: 10+ Weighted Walking Drills

You'll also alternate between core & cardio days to lean out and muscle up! There are 2 programming pathways based on your equipment access:

OPTION A: EQUIPMENT-BASED SCHEDULE

CYCLE 1- BALLS: WEEKS 1 & 2

WEEK 1

M: Ball Mobility + Strength 1 + Circuit 1
T: Rucking, Sled or Heavy Bag
W: Ball Mobility + Strength 2 + Circuit 2
TH: Rucking, Sled or Heavy Bag
F: Ball Mobility + Strength 1 + Circuit 1
SAT: Wildcard
SUN: Off

WEEK 2

M: Ball Mobility + Strength 2 + Circuit 2
T: Rucking, Sled or Heavy Bag
W: Ball Mobility + Strength 1 + Circuit 1
TH: Rucking, Sled or Heavy Bag
F: Ball Mobility + Strength 2 + Circuit 2
SAT: Wildcard
SUN: Off

CYCLE 2- BODYWEIGHT: WEEKS 3 & 4

WEEK 3

M: Bodyweight Strength 1 + Core on the Floor 1
T: Stick Mobility + Rucking, Sled or Heavy Bag
W: Bodyweight Strength 2 + Bodyweight Abs 1
TH: Stick Mobility + Rucking, Sled or Heavy Bag
F: Bodyweight Strength 1 + Bodyweight Abs 2
SAT: Wildcard
SUN: Wall or Ball Mobility

WEEK 4

M: Bodyweight Strength 2 + Bodyweight Abs 3
T: Stick Mobility + Rucking, Sled or Heavy Bag
W: Bodyweight Strength 1 + Bodyweight Abs 4
TH: Stick Mobility + Rucking, Sled or Heavy Bag
F: Bodyweight Strength 2 + Bodyweight Abs 5
SAT: Wildcard
SUN: Wall or Ball Mobility

CYCLE 3- BELLS & BANDS: WEEKS 5 & 6

WEEKS 5 & 6

M: Dumbbell Carries Carnage
T: Any Mobility Flow + Rucking, Sled or Heavy Bag
W: Kettlebell Carries Carnage
TH: Any Mobility Flow + Rucking, Sled or Heavy Bag
F: Band Abs Blaster
SAT: Wildcard
SUN: Any Mobility Flow

OPTION B: EQUIPMENT-FREE SCHEDULE

WEEK 1

M: Core on the Floor
T: Walking or Shadow Boxing
W: Core on the Floor
TH: Walking or Shadow Boxing
F: Core on the Floor
SAT: Wildcard
SUN: Off

WEEK 2

M: Bodyweight Abs 1.0
T: Walking or Shadow Boxing
W: Bodyweight Abs 1.0
TH: Walking or Shadow Boxing
F: Bodyweight Abs 1.0
SAT: Wildcard
SUN: Off

WEEK 3

M: Bodyweight Abs 2.0
T: Walking or Shadow Boxing
W: Bodyweight Abs 2.0
TH: Walking or Shadow Boxing
F: Bodyweight Abs 2.0
SAT: Wildcard
SUN: Off

WEEK 4

M: Bodyweight Abs 3.0
T: Walking or Shadow Boxing
W: Bodyweight Abs 3.0
TH: Walking or Shadow Boxing
F: Bodyweight Abs 3.0
SAT: Wildcard
SUN: Off

WEEK 5

M: Bodyweight Abs 4.0
T: Walking or Shadow Boxing
W: Bodyweight Abs 4.0
TH: Walking or Shadow Boxing
F: Bodyweight Abs 4.0
SAT: Wildcard
SUN: Off

WEEK 6

M: Bodyweight Abs 5.0
T: Walking or Shadow Boxing
W: Bodyweight Abs 5.0
TH: Walking or Shadow Boxing
F: Bodyweight Abs 5.0
SAT: Wildcard
SUN: Off

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6-WEEK OLD SCHOOL ABS TRAINER
  • OSA CAL NO EQUIPMENT
    OSA CAL NO EQUIPMENT
    2.47 MB

    OSA CAL NO EQUIPMENT

    2.47 MB

  • OSA CAL EQUIPMENT
    OSA CAL EQUIPMENT
    2.49 MB

    OSA CAL EQUIPMENT

    2.49 MB

  • INTRO- OLD SCHOOL ABS Trainer: 6-Week Core Training Program
    54:46
    INTRO- OLD SCHOOL ABS Trainer: 6-Week Core Training Program

    INTRO- OLD SCHOOL ABS Trainer: 6-Week Core Training Program

    Start here to get full breakdown of program!

  • 6 Strength Training SECRETS Podcast
    46:41
    6 Strength Training SECRETS Podcast

    6 Strength Training SECRETS Podcast

    Learn the 6 secrets to a successful strength workout!

  • BALL MOBILITY FLOW
    19:04
    BALL MOBILITY FLOW

    BALL MOBILITY FLOW

  • BALL STRENGTH 1
    29:08
    BALL STRENGTH 1

    BALL STRENGTH 1

  • BALL CIRCUIT 1
    24:44
    BALL CIRCUIT 1

    BALL CIRCUIT 1

  • BALL STRENGTH 2
    29:06
    BALL STRENGTH 2

    BALL STRENGTH 2

  • BALL CIRCUIT 2
    25:34
    BALL CIRCUIT 2

    BALL CIRCUIT 2

  • STICK MOBILITY FLOW
    41:28
    STICK MOBILITY FLOW

    STICK MOBILITY FLOW

  • WALL MOBILITY FLOW
    27:59
    WALL MOBILITY FLOW

    WALL MOBILITY FLOW

  • BODYWEIGHT STRENGTH 1
    51:24
    BODYWEIGHT STRENGTH 1

    BODYWEIGHT STRENGTH 1

  • BODYWEIGHT STRENGTH 2
    52:45
    BODYWEIGHT STRENGTH 2

    BODYWEIGHT STRENGTH 2

  • CORE on the FLOOR 1.0
    25:06
    CORE on the FLOOR 1.0

    CORE on the FLOOR 1.0

    CORE on the FLOOR is a 20-minute equipment-free abs & mobility workout with 3 main goals:

    - Master core training basics
    - Bulletproof lower back
    - Mobilize hips & shoulders

  • BODYWEIGHT ABS CIRCUIT 1.0 (20 Minutes)
    26:34
    BODYWEIGHT ABS CIRCUIT 1.0 (20 Minutes)

    BODYWEIGHT ABS CIRCUIT 1.0 (20 Minutes)

    Burn belly fat fast at home with this equipment-free full-body core training circuit! You can make it your workout of the day anytime or use it on off-days for active recovery since it won't cause too much muscle damage and your core muscles tend to recover faster.

  • BODYWEIGHT ABS 2.0 CIRCUIT (20 Minutes)
    31:58
    BODYWEIGHT ABS 2.0 CIRCUIT (20 Minutes)

    BODYWEIGHT ABS 2.0 CIRCUIT (20 Minutes)

    This is a progression on BODYWEIGHT ABS 1.0 so be sure to master that routine first before embarking on this new challenge! Burn belly fat fast at home with this equipment-free full-body core training circuit. You can make it your workout of the day anytime or use it on off-days for active recove...

  • BODYWEIGHT ABS 3.0 CIRCUIT (20 Minutes)
    31:29
    BODYWEIGHT ABS 3.0 CIRCUIT (20 Minutes)

    BODYWEIGHT ABS 3.0 CIRCUIT (20 Minutes)

    This is a progression on BODYWEIGHT ABS 2.0 and 1.0 so be sure to master that routine first before embarking on this new challenge! Burn belly fat fast at home with this equipment-free full-body core training circuit. You can make it your workout of the day anytime or use it on off-days for activ...

  • BODYWEIGHT ABS 4.0 CIRCUIT (20 Minutes)
    29:54
    BODYWEIGHT ABS 4.0 CIRCUIT (20 Minutes)

    BODYWEIGHT ABS 4.0 CIRCUIT (20 Minutes)

    This is a progression on BODYWEIGHT ABS 3.0, 2.0 and 1.0 so be sure to master that routine first before embarking on this new challenge! Burn belly fat fast at home with this equipment-free full-body core training circuit. You can make it your workout of the day anytime or use it on off-days for ...

  • BODYWEIGHT ABS 5.0 CIRCUIT (20 Minutes)
    32:16
    BODYWEIGHT ABS 5.0 CIRCUIT (20 Minutes)

    BODYWEIGHT ABS 5.0 CIRCUIT (20 Minutes)

    This is a progression on BODYWEIGHT ABS 4.0, 3.0, 2.0 and 1.0 so be sure to master that routine first before embarking on this new challenge! Burn belly fat fast at home with this equipment-free full-body core training circuit. You can make it your workout of the day anytime or use it on off-days...

  • DB CARRIES CARNAGE
    37:57
    DB CARRIES CARNAGE

    DB CARRIES CARNAGE

  • KB CARRIES CARNAGE
    36:40
    KB CARRIES CARNAGE

    KB CARRIES CARNAGE

  • BAND ABS BLASTER
    29:33
    BAND ABS BLASTER

    BAND ABS BLASTER

  • ABS WHEEL GUIDE
    02:59
    ABS WHEEL GUIDE

    ABS WHEEL GUIDE

  • HEAVY BAG WORKOUT FROM HELL
    23:37
    HEAVY BAG WORKOUT FROM HELL

    HEAVY BAG WORKOUT FROM HELL

    This is a 15 round workout with a built-in warmup. Each round last 3 minutes with 1 minute of rest between rounds.

    Workout Goals:

    - Improve reaction speed, dexterity, rhythm & coordination
    - Low-impact fast-twitch fiber & cardio training
    - Boost speed, power, stamina & endurance

    ROUND 1: Seat...

  • ULTIMATE HANGS GUIDE
    1:03:24
    ULTIMATE HANGS GUIDE

    ULTIMATE HANGS GUIDE

  • Best Starter Sled: Beginner's Guide
    08:02
    Best Starter Sled: Beginner's Guide

    Best Starter Sled: Beginner's Guide

  • 47 SLED EXERCISES
    05:39
    47 SLED EXERCISES

    47 SLED EXERCISES

  • POOL ABS & LOW-IMPACT CARDIO (VIP)
    03:15
    POOL ABS & LOW-IMPACT CARDIO (VIP)

    POOL ABS & LOW-IMPACT CARDIO (VIP)

  • 10+ Rucking Exercises (Weighted Walking)
    02:34
    10+ Rucking Exercises (Weighted Walking)

    10+ Rucking Exercises (Weighted Walking)

  • ULTIMATE BACK EXTENSION GUIDE
    04:03
    ULTIMATE BACK EXTENSION GUIDE

    ULTIMATE BACK EXTENSION GUIDE

  • BACKWARDS WALKING 101
    04:48
    BACKWARDS WALKING 101

    BACKWARDS WALKING 101

  • 2023 X5
    23:22
    2023 X5

    2023 X5

    This is the instructional & follow-along video for 2023 X6. See companion PDFs for workout outline & training calendar. Please ask any questions & make your post-workout report in the comments section below.

  • 2023 X11
    27:13
    2023 X11

    2023 X11

    This is the instructional & follow-along video for 2023 X11, a progression from X5 (return to that if needed). See companion PDFs for workout outline & training calendar. Please ask any questions & make your post-workout report in the comments section below.

  • 2023 X17
    28:17
    2023 X17

    2023 X17

    This is the instructional & follow-along video for 2023 X17, a progression from X11 (return to that if needed). See companion PDFs for workout outline & training calendar. Please ask any questions & make your post-workout report in the comments section below.

  • 2023 X23
    31:59
    2023 X23

    2023 X23

    This is the instructional & follow-along video for 2023 X23, a progression from X17 (return to that if needed). See companion PDFs for workout outline & training calendar. Please ask any questions & make your post-workout report in the comments section below.

  • 2023 X29
    28:30
    2023 X29

    2023 X29

    This is the instructional & follow-along video for 2023 X29, a progression from X23 (return to that if needed). See companion PDFs for workout outline & training calendar. Please ask any questions & make your post-workout report in the comments section below.

  • 2023 X35
    32:16
    2023 X35

    2023 X35

    This is the instructional & follow-along video for 2023 X35, a progression from X29 (return to that if needed). See companion PDFs for workout outline & training calendar. Please ask any questions & make your post-workout report in the comments section below.

  • 2023 X41
    30:39
    2023 X41

    2023 X41

    This is the instructional & follow-along video for 2023 X41, a progression from X35 (return to that if needed). See companion PDFs for workout outline & training calendar. Please ask any questions & make your post-workout report in the comments section below.

  • 2023 X47
    29:02
    2023 X47

    2023 X47

    This is the instructional & follow-along video for 2023 X47, a progression from X41 (return to that if needed). See companion PDFs for workout outline & training calendar. Please ask any questions & make your post-workout report in the comments section below.

  • 2023 X53
    28:36
    2023 X53

    2023 X53

    This is the instructional & follow-along video for 2023 X53, a progression from X47 (return to that if needed). See companion PDFs for workout outline & training calendar. Please ask any questions & make your post-workout report in the comments section below.

  • 2023 X59
    33:10
    2023 X59

    2023 X59

    This is the instructional & follow-along video for 2023 X59, a progression from X53 (return to that if needed). See companion PDFs for workout outline & training calendar. Please ask any questions & make your post-workout report in the comments section below.

  • EPIC ARMS PUMP
    47:45
    EPIC ARMS PUMP

    EPIC ARMS PUMP

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