6-WEEK OLD SCHOOL ABS TRAINER
This is the official playlist for the OLD SCHOOL ABS trainer, a 6-week ad-free training plan for VIP members!
The program officially begins on Monday, October 14th. However, you can start working in the 6 provided bodyweight abs follow-alongs workouts into your rotation right away.
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: Stepup Mobility + Bodyweight Strength 1 + Core on the Floor 1
T: Stick Mobility + Rucking, Sled or Heavy Bag
W: Down Dog Mobility + Bodyweight Strength 2 + Bodyweight Abs 1
TH: Stick Mobility + Rucking, Sled or Heavy Bag
F: Dead Hang Mobility + Bodyweight Strength 1 + Bodyweight Abs 2
SAT: Wildcard
SUN: Wall or Ball Mobility
WEEK 4
M: Stepup Mobility + Bodyweight Strength 2 + Bodyweight Abs 3
T: Stick Mobility + Rucking, Sled or Heavy Bag
W: Down Dog Mobility + Bodyweight Strength 1 + Bodyweight Abs 4
TH: Stick Mobility + Rucking, Sled or Heavy Bag
F: Dead Hang Mobility + 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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INTRO- OLD SCHOOL ABS Trainer: 6-Week Core Training Program
Start here to get full breakdown of program!
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6 Strength Training SECRETS Podcast
Learn the 6 secrets to a successful strength workout!
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BALL MOBILITY FLOW
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BALL STRENGTH 1
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BALL CIRCUIT 1
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BALL STRENGTH 2
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BALL CIRCUIT 2
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STICK MOBILITY FLOW
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BODYWEIGHT STRENGTH 1
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BODYWEIGHT STRENGTH 2
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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)
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.
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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...
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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...
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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 ...
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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...
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DB CARRIES CARNAGE
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KB CARRIES CARNAGE
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BAND ABS BLASTER
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ABS WHEEL GUIDE
