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WEEK PREVIEW
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to
sun
SB 1:_____________
SB 2:_____________
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mon
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tue
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SB 1:_____________
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to
sun
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SB 2:_____________
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SB 5:_____________
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SB 7:_____________
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SB 9:_____________
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thu
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sat
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workout tracker
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9
Week 1
CHLOE TING: FLAT BELLY CHALLENGE
1
⃞ Ep 2: 10 Minute Abs
⃞ Ep 1: Full Body
⃞ cable crunches
⃞ cable rotations
⃞ russian twists
10 min
30 min
2 sets, 10 reps
2 sets, 10 reps
2 sets, 10 reps
2
⃞ Ep 1: 10 Minute Abs
⃞ Ep 3: Cardio Abs
⃞ decline situps
⃞ stomach vacuum
⃞ reverse crunches
10 min
21 min
2 sets, 10 reps
2 sets, 10 reps
2 sets, 10 reps
3
⃞ serratus crunches
⃞ cable crunches
⃞ stomach vacuum
⃞ reverse crunches
2 sets, 10 reps
2 sets, 10 reps
2 sets, 10 reps
2 sets, 10 reps
4
⃞ Ep 2: 10 Minute Abs
⃞ Ep 1: Full Body
⃞ Ep 4: Lower Abs
⃞ serratus crunches
⃞ stomach vacuum
10 min
30 min
10 min
2 sets, 10 reps
2 sets, 10 reps
5
⃞ Ep 2: 10 Minute Abs
⃞ Ep 3: Cardio Abs
⃞ serratus crunches
⃞ decline situps
⃞ stomach vacuum
⃞ reverse crunches
10 min
21 min
2 sets, 10 reps
2 sets, 10 reps
2 sets, 10 reps
2 sets, 10 reps
6
⃞ Ep 2: 10 Minute Abs
⃞ Ep 1: Full Body
⃞ Ep 4: Lower Abs
⃞ serratus crunches
⃞ cable crunches
⃞ cable rotations
10 min
30 min
10 min
2 sets, 10 reps
2 sets, 10 reps
2 sets, 10 reps
7
⃞ Like Nina
⃞ serratus crunches
⃞ decline situps
⃞ stomach vacuum
⃞ reverse crunches
30 min
2 sets, 10 reps
2 sets, 10 reps
2 sets, 10 reps
2 sets, 10 reps
Week 2
CHLOE TING: FLAT BELLY CHALLENGE
8
⃞ Ep 2: 10 Minute Abs
⃞ Ep 1: Full Body
⃞ Ep 4: Lower Abs
⃞ cable crunches
⃞ russian twists
10 min
30 min
10 min
2 sets, 15 reps
2 sets, 15 reps
9
⃞ Ep 2: 10 Minute Abs
⃞ Ep 3: Cardio Abs
⃞ serratus side crunches
⃞ decline situps
⃞ stomach vacuum
10 min
21 min
2 sets, 15 reps
2 sets, 15 reps
2 sets, 15 reps
10
⃞ Ep 2: 10 Minute Abs
⃞ Ep 1: Full Body
⃞ Ep 4: Lower Abs
⃞ serratus side crunches
⃞ stomach vacuum
10 min
30 min
10 min
2 sets, 15 reps
2 sets, 15 reps
11
⃞ Ep 4: Lower Abs
⃞ serratus side crunches
⃞ cable crunches
⃞ cable rotations
⃞ reverse crunches
10 min
2 sets, 15 reps
2 sets, 15 reps
2 sets, 15 reps
2 sets, 15 reps
12
⃞ Ep 2: 10 Minute Abs
⃞ Ep 5: Full Body Burn
⃞ serratus side crunches
⃞ stomach vacuum
10 min
47 min
2 sets, 15 reps
2 sets, 15 reps
13
⃞ Ep 2: 10 Minute Abs
⃞ Ep 3: Cardio Abs
⃞ Ep 4: Lower Abs
⃞ cable crunches
⃞ cable rotations
10 min
21 min
10 min
2 sets, 15 reps
2 sets, 15 reps
14
⃞ Like Nina
⃞ serratus crunches
⃞ decline situps
⃞ stomach vacuum
⃞ reverse crunches
30 min
2 sets, 15 reps
2 sets, 15 reps
2 sets, 15 reps
2 sets, 15 reps
Week 3
CHLOE TING: FLAT BELLY CHALLENGE
15
⃞ Ep 4: Lower Abs
⃞ Ep 1: Full Body
⃞ serratus side crunches
⃞ cable crunches
⃞ cable rotations
10 min
30 min
2 sets, 15 reps
2 sets, 15 reps
2 sets, 15 reps
16
⃞ Ep 2: 10 Minute Abs
⃞ Ep 1: Full Body
⃞ Ep 4: Lower Abs
⃞ serratus side crunches
⃞ stomach vacuum
⃞ reverse crunches
10 min
30 min
10 min
2 sets, 15 reps
2 sets, 15 reps
2 sets, 15 reps
17
⃞ Ep 2: 10 Minute Abs
⃞ Ep 3: Cardio Abs
⃞ Ep 4: Lower Abs
⃞ serratus side crunches
⃞ stomach vacuum
10 min
21 min
10 min
2 sets, 15 reps
2 sets, 15 reps
18
⃞ Ep 2: 10 Minute Abs
⃞ serratus side crunches
⃞ cable crunches
⃞ cable rotations
⃞ reverse crunches
⃞ stomach vacuum
10 min
2 sets, 15 reps
2 sets, 15 reps
2 sets, 15 reps
2 sets, 15 reps
2 sets, 15 reps
19
⃞ Ep 2: 10 Minute Abs
⃞ Ep 5: Full Body Burn
⃞ serratus side crunches
⃞ stomach vacuum
10 min
47 min
2 sets, 15 reps
2 sets, 15 reps
20
⃞ Ep 2: 10 Minute Abs
⃞ Ep 3: Cardio Abs
⃞ Ep 4: Lower Abs
⃞ cable crunches
⃞ cable rotations
10 min
21 min
10 min
2 sets, 15 reps
2 sets, 15 reps
21
⃞ Like Nina
⃞ serratus side crunches
⃞ decline situps
⃞ stomach vacuum
⃞ reverse crunches
30 min
2 sets, 15 reps
2 sets, 15 reps
2 sets, 15 reps
2 sets, 15 reps
Week 4
CHLOE TING: FLAT BELLY CHALLENGE
22
⃞ Ep 4: Lower Abs
⃞ Ep 1: Full Body
⃞ serratus side crunches
⃞ cable crunches
⃞ cable rotations
10 min
30 min
2 sets, 15 reps
2 sets, 15 reps
2 sets, 15 reps
23
⃞ Ep 2: 10 Minute Abs
⃞ Ep 1: Full Body
⃞ Ep 4: Lower Abs
⃞ serratus side crunches
⃞ stomach vacuum
⃞ reverse crunches
10 min
30 min
10 min
3 sets, 15 reps
3 sets, 15 reps
3 sets, 15 reps
24
⃞ Ep 2: 10 Minute Abs
⃞ Ep 3: Cardio Abs
⃞ Ep 4: Lower Abs
⃞ serratus side crunches
⃞ stomach vacuum
10 min
21 min
10 min
3 sets, 15 reps
3 sets, 15 reps
25
⃞ Ep 2: 10 Minute Abs
⃞ serratus side crunches
⃞ cable crunches
⃞ cable rotations
⃞ reverse crunches
⃞ stomach vacuum
10 min
3 sets, 15 reps
3 sets, 15 reps
3 sets, 15 reps
3 sets, 15 reps
3 sets, 15 reps
26
⃞ Ep 2: 10 Minute Abs
⃞ Ep 5: Full Body Burn
⃞ serratus side crunches
⃞ stomach vacuum
10 min
47 min
3 sets, 15 reps
3 sets, 15 reps
27
⃞ Ep 2: 10 Minute Abs
⃞ Ep 3: Cardio Abs
⃞ Ep 4: Lower Abs
⃞ cable crunches
⃞ cable rotations
10 min
21 min
10 min
3 sets, 15 reps
3 sets, 15 reps
28
⃞ Like Nina
⃞ serratus side crunches
⃞ decline situps
⃞ stomach vacuum
⃞ reverse crunches
30 min
3 sets, 15 reps
3 sets, 15 reps
3 sets, 15 reps
3 sets, 15 reps
Week 1
GETTING USED TO EXERCISE AGAIN
target: arms & back + cardio
1
⃞ VS Angel Arm WO
17 min
⃞ Backless Dress WO (weighted) 10 min
⃞ serratus side crunches (after each WO)
2
3
4
⃞ VS Angel Arm WO
⃞ Like Nina
⃞ serratus side crunches
17 min
30 min
(after each WO)
5
6
7
⃞ Backless Dress WO (x2)
20 min
- 2nd set: with weights
⃞ Like Nina
⃞ serratus side crunches
30 min
(after each WO)
Week 2
GETTING USED TO EXERCISE AGAIN
target: arms & back + cardio
8
⃞ VS Angel Arm WO
17 min
⃞ Backless Dress WO (weighted) 10 min
⃞ serratus side crunches (after each WO)
9
10
11
⃞ VS Angel Arm WO
⃞ Like Nina
⃞ serratus side crunches
17 min
30 min
(after each WO)
12
13
14
⃞ Backless Dress WO (x2)
20 min
- 2nd set: with weights
⃞ Like Nina
⃞ serratus side crunches
30 min
(after each WO)
Week 3
GETTING USED TO EXERCISE AGAIN
target: arms & back + cardio
15
⃞ VS Angel Arm WO
17 min
⃞ Backless Dress WO (weighted) 10 min
⃞ serratus side crunches (after each WO)
16
17
18
⃞ VS Angel Arm WO
⃞ Like Nina
⃞ serratus side crunches
17 min
30 min
(after each WO)
19
20
21
⃞ Backless Dress WO (x2)
20 min
- 2nd set: with weights
⃞ Like Nina
⃞ serratus side crunches
30 min
(after each WO)
Week 4
GETTING USED TO EXERCISE AGAIN
target: arms & back + cardio
22
⃞ VS Angel Arm WO
17 min
⃞ Backless Dress WO (weighted) 10 min
⃞ serratus side crunches (after each WO)
23
24
25
⃞ VS Angel Arm WO
⃞ Like Nina
⃞ serratus side crunches
17 min
30 min
(after each WO)
26
27
28
⃞ Backless Dress WO (x2)
20 min
- 2nd set: with weights
⃞ Like Nina
⃞ serratus side crunches
30 min
(after each WO)
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