How To Get Abs 2:

More Fantastic Exercises That Will Help You Flatten Your

Stomach and Reveal Your Sexy Abs

John Mayo

© 2015
Copyright/ Disclaimer Information
All rights reserved. No part of this publication may be reproduced,
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without the prior written permission of the publisher, except in the case of
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noncommercial uses permitted by copyright law.

This book is not intended as a substitute for the medical advice of

physicians. The reader should regularly consult a physician in matters
relating to his/her health and particularly with respect to any symptoms that
may require diagnosis or medical attention.
Table of Contents:

Intro
Fit Tip # 1
Explanation of Key Exercises
Fit Tip # 2
Beginner Workouts
Fit Tip # 3
Intermediate Workouts
Fit Tip # 4
Advanced Workouts
Fit Tip # 5
Fit Tip # 6
Conclusion
Introduction:

Welcome back for some more grueling ab workouts that will have
you sweating, groaning and loving the end results. This is book number 2 of
my, “How to Get Abs” series. Hopefully you got some great results after
following the 6-week program that I offered in book number 1. This book is
designed to provide you with even more fantastic ab exercises and workouts
that will give you the flat stomach and toned abs that you’ve always
wanted. First we will discuss some of the key exercises that will be used
throughout this book, some of these will be repeated from book number one
for those of you that haven’t yet read it.
There will be plenty of new exercises and most of them are very
challenging and effective. Next we will go over 40 detailed workouts; the
first 15 workouts will be for beginners and the workouts will take about 10-
15 minutes each. The next 15 workouts will be at the intermediate level and
they will last between 20 and 30 minutes. The final 10 workouts will be
advanced and they will all likely take you longer than 30 minutes. I advise
you to try some of the workouts in every category so that you can see what
level you’re at.

You will not need a fancy gym to do the workouts in this book, the
most you will need will be a skipping rope, kettle bell and a chin-up bar.
*Fit tip # 1:

Creating workouts is vital to your fitness. Sometimes you will not

be able to afford a personal trainer or perhaps you just don’t have any
friends who will workout with you. This means you need to get good at
creating your own workouts, sticking to a strict schedule and holding
yourself accountable. You are the only person on earth that you can truly
control, so you need to make sure that you are being dependable and
consistent so that your body does not suffer the consequences. The primary
goal of this book is to guide you down a path to a healthier and fitter life.
The secondary goal of this book is to make you more independent by giving
you the necessary tools and knowledge so that you can create your own
workout schedule and stick to it, FOR LIFE!
Once you get good at creating your own workouts, it becomes
really fun because you get to engineer your own fitness level. The tricky
part is judging if workouts are going to be too hard or too easy. Once
you’ve read this book and completed all of the workouts, you should have a
good idea of the kinds of workouts you excel at, and the kinds of workouts
that you struggle with. I recommend keeping a training journal so that you
can write how you feel after every single workout that you complete. This
book focuses on functional strength, which I deem to be the most important
and underestimated area of fitness. If you’ve got other exercises that you
enjoy that I haven’t mentioned in this book, you can just incorporate those
into your workout schedule. Here is a step-by-step rundown of how I create
my workouts.
1) I decide which areas of my body I want to target. For this
example let’s say I want to target my back, core and legs.
2) I determine how much time I have to workout. Ideally I like to
set aside at least an hour, that way I have time to warm-up,
workout and cool down/stretch afterwards. But let’s say in this
example I only have 35 minutes.
3) I select an even number of exercises that I want to do. In this
example I will choose 6 exercises: pull-ups (for back),
 mountain climbers (for core), lunge walks (for legs), kettle bell
swings (for back & core), reverse crunches (for core) and squats
(for legs).
4) Now I must decide what type of workout I want to create. Do I
want to do a short explosive/anaerobic set workout with short
amounts of rest? Do I want to do a long timed set that will give me
a good cardiovascular/ aerobic workout? Or do I want to do a
combination of both? Since I only have 35 minutes in this example,
I am going to create a short set workout with minimal rest.
5) Let’s do 3 sets of each exercise. Pull ups are a more difficult
exercise so we will only do 6 reps. Mountain climbers can be done
relatively quickly so we will do 25 reps. For lunge walks we will
do 10 reps. We will perform 15 kettle bell swings, 20 reverse
crunches and 15 squats.
6) Now we should write our workout down on paper so that we
can glance over at it if we ever forget what we should be doing.
The workout on paper will look like this:

3 Sets of 6 exercises:
6 pull ups
25 mountain climbers
10 lunge walks
15 kettle bell swings
20 reverse crunches
15 squats

7) The workout has been neatly written down and we now need to
determine what our rest will be. Since we want to make this
workout short and intense, we want to minimize the rest. Let’s do
15 seconds rest in between exercises and 1:30 rest between sets.
8) It’s time to determine what we will do for warm up. Since
we’re crunched for time, let’s do 50 jumping jacks, 5 burpees and
30 high knees.
 9) Determine what areas of your body you want to stretch during
cool down. Sometimes it’s best to wait until the end of your
workout so that you can target the muscles that have become sore.
Stretching is very important for injury prevention and muscle
mobility and it should never be neglected.
10) Get down to business and get that workout going!

This is a basic workout, but it shows you just how simple workout
creation can be. Depending on what areas of your body you wanted to
target, the exercises could have been drastically different. The key is
choosing what you want the focus of the workout to be, creating a game
plan and sticking to it.
They always say that you should never go grocery shopping on an
empty stomach, because you may be tempted to buy more than you
normally would. I always say that you should never create workouts when
you are tired, because you are more likely to make an easy workout that you
will not struggle at all to complete. Workouts are meant to be challenging, if
you do not push your body it will never get stronger, it’s really that simple.
Challenge your body often and it will thank you
forever.
Explanation of Key Exercises:

Here I will be explaining all of the exercises that you will have to
do in the 6-week program. I will do my best to explain them all but if any of
them seem unclear there are certainly YouTube videos out there that can
give you a more in-depth idea on how to do particular exercises.

Understanding Workout Terminology:

When reading a workout the first number is the number of sets and the
second number is the number of repetitions (reps) per set. So if you see 4 x
20 that means four sets of twenty reps per set. During a set you perform
every exercise in order with no rest between exercises unless otherwise
instructed. Some workouts will be timed such as 3 x 1:00, 1:00 off, 1:30 on.
For this workout you would be doing each exercise in the set for one
minute, resting for one minute and then doing that same exercise for one
and a half minutes.

The Pushup:
Your stomach should be flat on the ground. Keep your arms at shoulder
width apart, keep your back straight and make sure your chest touches the
ground at the bottom and that your arms are straight at the end of every
repetition.

The Kettle Bell Swing:

You can use dumbbells instead of kettle bells; it’s just a little harder to hold
onto them. Remember to start light, grip the kettle bell with two hands, let it
swing between your legs, slightly bend your knees, then thrust your hips
and straighten your legs while keeping your back straight to swing the
kettle bell up to eye level. Arms should be slightly bent, feet at shoulder
width apart. The weight you use is totally dependent on the number of
repetitions you will be doing. If you are a beginner I recommend starting
with 20-25 lbs. Your arms should not be doing much work at all, they are
simply holding and guiding the kettle bell, the power of your swing should
be coming from your legs, hips, core and back.

The Burpee:
Start in the standing position, jump down until your chest is on the ground,
do a pushup keeping your back flat, jump your legs up into a squatted
position and spring yourself up into the air with your arms reaching to the
sky. With practice this movement will become fluid, but it remains a very
challenging exercise.

The Squat:
Squats should be performed with your feet at shoulder width apart. Put your
arms straight out in front of you and keep your back straight as you lower
your bum to your ankles, keeping your legs parallel to one-another. Keep
your back straight and keep your weight on your heels. Once you get as low
as you can, use your legs to push yourself back up to the standing position,
all the while keeping your back straight and your core tight

Jump Rope/ Skipping:

Make sure the skipping rope is the proper length. You can check this by
holding the rope out in front of you, stepping on it with one foot and
ensuring that the base of the handles comes up to at least your nipples. You
can skip in a stationary position, or you can move around while skipping.
Once you get good you can do some double unders (rope goes under you
twice per jump), fast skipping, one leg skipping, heel skipping or side-to-
side skipping.

The Pull-Up
Strict pull-ups are done straight up and down with your palms facing away
from you. Do not swing or kip, you want to minimize the momentum and
maximize the difficulty. I want you to only do strict pull-ups from now on.
Get assistance if necessary when you’re starting off, either from another
person or by utilizing a weighted assistance mechanism found on certain
pull-up machines.

The Mountain Climber:

Mountain climbers are great for your core. To perform, hover above the
ground keeping your body horizontal. You should be on your toes and
hands with your arms straight. One at a time, bring your knees towards your
chest in an alternating motion. Every time both legs go in and out, you have
completed one repetition.

Leg Lifts:
For leg lifts you want to lie flat on your back with your legs completely
straight. Bring your legs up from the ground until they are at 90 degrees
relative to your torso and then lower them until they hover above the
ground. During the exercise you can either have your hands on the floor, or
under your bum if you’re finding the exercise difficult.

Squat Jumps:
Squat jumps are performed just like a regular squat, but you jump into the
air about 1 foot upon extension of the legs.

Flexed Arm Hang (F.A.H):

Flexed arm hang is when you hang onto a chin-up bar with your arms bent
and your eyes level with the bar. Stay up as long as the specified time says
and if you lose your grip get right back up. This is a very difficult exercise.

The Reverse Crunch:

Reverse crunches are performed by lying flat on your back with your hands
on the ground beside you. Your legs should be bent with your feet on the
ground and you simply bring your knees up towards your chest and then
back down to perform one repetition.
The Russian Twist:

For a Russian twist, sit down, lean back and let your legs hover above the
ground. Rotate your core around side to side with your hands in front of you
and your chest up. Let your hands touch the ground on either side of you to
complete one full rep.

The Burpee Pull-Up

Burpee pull-ups are just like regular burpees, except for that when you jump
up you need to grab a bar and do a pull-up at the end to complete a full rep.
Use the momentum of your jump to assist you in your pull-up. You may
find it easier to do the pull-up with one hand gripping the bar with your
palm facing out, and one hand with the palm facing in.

The Plank:
For a plank you want your stomach facing the ground. Put your elbows
underneath your shoulders and lift yourself off the ground. Your weight
should be on your elbows and your toes. Try to keep your back perfectly
flat (don’t sag your hips down to the ground or lift your bum really high
into the air). Keep your abs tight and ensure that you have a comfortable
base on your elbows/ forearms.

Leg Ins:
Leg ins are done from the plank position. Once in position, bring your right
knee to your right elbow, and then back. Do the same with your left side
and that equates to two reps.

Pikes:
Pikes are also done from the plank position. Simply arch your back and
stick your bum into the air, returning to the plank position to complete one
repetition.
Flutter Kicks:

For flutter kicks you must lie on your back. Hover your legs above the
ground and move them up and down as if you were kicking in the water. Up
and down on each leg is one repetition.

U-Sits:
Sit on your bum with your knees bent and your feet hovering about one foot
off the ground. The starting position for this exercise requires your legs to
be straight (feet still hovering) and your arms should be straight, but off to
the side as if you were trying to stop the walls from crushing in against you.
To complete one repetition you must bend your knees up into your chest
and clap your hands (arms remaining straight) in front of your knees.

The Super Burpee:

I want you to think 1 sit-up, 1 pushup, 1 burpee. I have dubbed this the
super burpee because it is a superb exercise. Try to make this as smooth of a
movement as you can. Do one complete sit-up, roll over onto your stomach
and do a push up and then jump straight up into the air, like you would at
the end of a regular burpee.

The Lunge Walk:

One leg at a time, step one foot out in front of you as far as you can, while
dropping the opposite knee down to the ground (don’t actually touch the
knee on the ground, but get as close as you can). Get a nice smooth walking
pattern going as you continue to switch legs.

The Sit-Up With Twist:

Keep your feet flat on the ground, knees pointed up to the sky and your
hands touching your ears. Once you have fully sat up I want you to touch
your right elbow to your left knee and then your left elbow to your right
knee. This gets your abs a little more involved than a regular sit-up does.
Wall Sits: Put your back flat against a wall, bend your legs at about 90
degrees and hover above the ground like you are sitting in an invisible
chair. Hold the position for as long as the specified time says.

Leg Ups: While holding onto a pull-up bar with your arms straight, bring
your knees up to your chest and flex your abs.

Jumping Jacks: Hop your legs in towards each other and then hop them out
until they are past shoulder width. While jumping your straight arms should
be simultaneously following the motion of your legs. Essentially when your
legs come together, your arms are at your side, when you jump your legs
apart your arms swing up towards the sky so that your whole body looks
like a star.

Seal Jacks: This is just like a jumping jack but instead of raising your arms
above your head, you clap your hands in front of your face while keeping
your arms straight. Your legs should be jumping in and out exactly like they
would in a jumping jack.

Tick Tocks: Grab onto a chin up bar with your arms slightly bent. Lean
back and lift your legs up and point your toes to the sky. Rotate your legs
back and fourth.

Roll Back Burpee: Jump straight up into the air, upon landing let yourself
fall back onto your bum and roll onto your upper back like you’re doing a
reverse crunch. Roll back up onto your feet (using your arms to push of the
ground if you need to) and then jump straight back up into he air.

Kettle Bell Thrusters: Hold the kettle bell with both hands, squat with the
kettle bell and upon extension of the legs press the kettle bell up over your
head. Use the momentum of your squat to force the kettle bell upwards in
one fluid motion.

Kettle Bell Squats: Perform a squat while holding a kettle bell. Hold it
however you feel comfortable, I prefer to hold it by the handle while
keeping my arms straight, but you can also hold it by the horns and keep it
close to your chest. If you really want a challenge you can hold it above
your head with one hand.

High Knees:
Run on the spot with your knees coming up to your chest. Each time both
legs go up and down you’ve done 1 rep

Kneeling Super Mans:

Start on your hands and knees. Reach your right arm out straight in front of
you and extend your left leg behind you. Once extended bring your right
elbow to your left knee. Do the same with your left arm and right leg to
complete one rep.

Penguins:
Lie on your back with your legs bent, knees pointing towards the sky. Your
arms should be straight by your side. Touch your left foot with your left
hand and your right foot with your right hand to complete one rep. Tighten
your abs and try to engage them as much as possible.

Plank Leg Lifts:

From the basic plank position alternately lift your legs up into the air. Lift
both legs once to complete one rep

Speed Skaters:
Swing your left leg behind you (in a sort of sideways lunge) and touch your
right foot with your right hand, then swing your right leg behind you and
touch your left foot with your left hand to complete one rep.
Straight Arm Plank Shoulder Taps:

Get into a plank position but instead of being on your elbows/ forearms you
will have your arms straight and put your weight on your hands/toes.
Alternately touch your left shoulder with your right hand and your right
shoulder with your left hand to complete one rep.
*Fit tip # 2:

Mental strength is a vital part of having a successful workout. If

you think a workout is too difficult and if you believe you will not be able
to complete it, you wont. You need to always be in a positive mind state
when you exercise. Getting in the so-called ‘zone’ is an important thing to
be able to do. I always say that when you’re in pain during a workout you
have two choices; you can fight the pain until the workout is over, or you
can embrace the pain and use it to fuel yourself. I try to do the latter
because I find that fighting pain exerts more energy than simply accepting
it.
If you are able to accept pain then you will be more likely to enter
the zone. The zone means different things to different people; to me it
means that my mind is able to enter a place of peace. A place where time
seems non-existent, it’s just me in the moment and the only thing I know I
must do is complete the exercise that I’m doing. I don’t focus on what I
have to do after my workout, I don’t focus on the fight my girlfriend and I
just had, I don’t focus on my entire workout, I don’t even focus on my
current set. The only thing I try to focus on is the repetition that I am
currently doing. Each repetition become it’s own task and once a rep is
completed, I have achieved my goal, then I move on to the next rep and the
next, etc. By breaking down your workout into manageable pieces, the
workout seems simpler and you will get through it quicker than you thought
possible. You need to do whatever you can to keep your mindset positive.
By thinking small and focusing on each individual repetition, your mind
will be more at ease and it will allow your body to perform better!
Beginner Workouts:

1) 2 Sets of 6 exercises:
4 pull ups
15 mountain climbers
10 lunge walks
10 kettle bell swings
15 reverse crunches
10 squats
* Rest 20 seconds between exercises and 3 minutes between sets.
NOTE: Anytime there is a kettle bell exercise, choose the weight that you
feel is appropriate. For short workouts you can use a heavier weight and
vice versa.

2) 2 X 30 seconds squats, 1:00 jumping jacks, 30 seconds lunge walks, 1:00

high knees, 30 seconds pushups
*No rest between exercises. Rest 2 minutes between sets.
3) 1 set of:

30 jumping jacks
20 kettle bell swings
20 pushups
30 jumping jacks
20 mountain climbers
20 burpees
30 jumping jacks
20 squats
30 reverse crunches
30 jumping jacks
*Rest 20 seconds between exercises.

4) In 6 minutes, do as many sets as possible of

1 Pull up
2 Burpees
3 Push ups
4 Reverse Crunches
5 Leg Overs
* No rest.
5) Do as many reps as possible of the following exercises:

Pushups
Pull ups
Squats
Burpees
Mountain Climbers
Sit-Ups With Twist
*Rest 2:00 between exercises.
NOTE: You should write down how many repetitions of each exercise your
completed.

6) 1 X 1:00 on, 30 seconds rest, 20 seconds on, of the following exercises:

Russian twists
Seal jacks
Burpees
U-sits
Leg overs
Squat jumps
* Rest 15 seconds between exercises.
NOTE: During the 20 seconds on, you should be doing reps as fast as you
possibly can!
7) 3 sets of 45 seconds of the following exercises:

Plank
Flexed Arm Hang
Wall Sits
* Rest 1 minute between exercises and 2 minutes between sets.
NOTE: If you cant hold the exercises for 45 seconds at a time, take breaks
as you need but try to resume to exercise as quickly as you can.

8) 4 X Jump Rope for 2 minutes, 10 burpees.

* Rest 1 minute between sets

9) 1 set of the following:

5 Pull-ups
15 Russian Twists
10 Burpees
15 Russian Twists
20 Reverse Crunches
15 Russian Twists
10 lunge walks
15 Russian Twists
1:00 Plank
15 Russian Twists
50 Jumping Jacks
*Try to not rest at all and complete this workout as fast as possible. If you
can get through the abdominal pain of the Russian twists, you can start to
use this exercise as a resting period.
10) 2 Sets of the following:

30 jump rope
30 leg ups
20 jump rope
20 pikes
10 jump rope
10 leg ins
2:00 plank
*Rest 20 seconds between exercises and 2 minutes between sets

11) 4 X 15 reps of
kettle bell squats
kettle bell swings
kettle bell thrusters
* rest 10 seconds between exercises and 1 minute between sets.
12) 1 set of:

50 jumping jacks
50 jump rope
40 jumping jacks
40 jump rope
30 jumping jacks
30 jump rope
25 mountains climbers
20 reverse crunches
20 u-sits
10 burpees
10 leg overs
10 lunge walks

13) Do as many reps as possible of the following exercises:

jump rope
leg ups
plank (for time)
wall sit (for time)
kettle bell swings
lunge walks
*Rest as long as you need between exercises, I’d recommend about 3
minutes.
14) 2 sets of:

50 high knees
40 sit ups with twist
30 push ups
20 squat jumps
10 sushi roll burpees
5 burpee pull-ups
*Rest 20 seconds between exercises and 2 minutes between sets.

15) 3 X 20 reps of the following exercises

leg overs
leg ups
mountain climbers
leg ins
pikes
Russian twists
*Rest 20 seconds between exercises and 2 minutes between sets.
*Fit tip # 3:

Your body needs a good sleep if you expect it to perform at an

optimal level. I would advise you to question the 8-hour sleep model and
play around with different core sleeping and nap schedules. You might find
that you can give yourself more productive time in exchange for less sleep,
all while maintaining similar or higher energy levels. I try to stick to a
consistent sleeping pattern as much as possible. Sleep is obviously a crucial
factor when it comes to your energy level. If you’re getting less than 7
hours sleep per night I think napping is the best idea for you. From the
research I’ve done and by using myself as a guinea pig, I have found that 20
minutes in the best nap duration. If I nap for 45 minutes or an hour I almost
always feel more sluggish than I was before I took a nap, and I’m sure you
might feel the same. But with a 20-minute nap I almost always feel more
energized afterwards.
Most people solemnly believe that 8 hours is the universally
prescribed sleep duration. But not Dean Karnazses, Karnazses is a living
rebuttal of the 8-hour claim. Karnzases decided that he was wasting too
much time sleeping so he began sleeping 4 hours a night. This seems to be
working for him because he regularly competes in ultra marathons and he
once ran 50 consecutive marathons, in all 50 of the United States, in 50
days, all on 4 hours of sleep per night. This guy is obviously a freak of
nature when it comes to running, but could he be on to something when it
comes to sleep cycles?
I don’t claim to sleep 4 hours a night; I usually get between 6 and
7, sometimes with a 20-minute nap during the day. Whatever alterations
you decide to make to your sleeping schedule, try to remain as consistent as
possible. One last piece of advice I can offer is what I believe to be the best
sleeping position. You should sleep on your back with pillow(s) under your
knees, or you could do your back an even bigger favor and sleep on your
side, with one pillow between your legs, one under your head and one under
the arm that’s on top. I try to use the latter sleeping position as much as
possible, especially since I injured my back a few years ago. Every
chiropractor, physiotherapist and Osteopath I went to recommended this
position and I have to say it works very well. The one thing you should
NEVER do is sleep on your stomach. By sleeping on your stomach you are
putting hours of unnecessary strain on your spine by forcing it into an
unnatural position. It might not hurt the morning after, but if you
continuously sleep on your stomach you are sure to suffer the consequences
later in your life.
Intermediate Workouts:

1) Jump rope for 8 minutes then In 10 minutes complete as many sets as

possible of:
10 Pushups
10 Sit ups with twist
10 Burpees
* No rest, try to work hard for the entire 10 minutes set!

2) 4 sets of the following:

30 leg ups
2:00 plank
30 Russian twists
20 u-sits
*Rest 30 seconds between exercises and 1:30 between sets.

3) 2 sets of:
30 double unders (jump rope)
30 burpees
20 double unders
20 burpees
10 double unders
10 burpees
* Try not to rest at all between exercises, make your transition quick and
fluid. Rest 4 minutes between sets.
4) 4 X 4:00 jog, 1:00 sprint, 1:00 walk

* This is a continuous workout and I advise you to grab a watch and

perform it outside. You should either be jogging, sprinting or walking at all
times, do not stop to rest or you’re sure to cramp up.

5) 30 minute jog, every 4 minutes stop your watch and perform 15

mountain climbers and 5 burpees. Resume jogging and start your watch
again when the short workout set is done.
*No rest

6) 50 jumping jacks, 50 seal jacks, 50 high knees then,

1 set of:
10 double unders, 10 burpees
9 double unders, 9 burpees
8 double unders, 8 burpees
7 double unders 7 burpees
6 double unders, 6 burpees
5 double unders, 5 burpees
4 double unders 4 burpees
3 double unders, 3 burpees
2 double unders, 2 burpees
1 double under, 1 burpee
*Do this as fast as you possibly can without resting. If you can’t do double
unders simply jump rope normally but for double the reps, example: instead
of 10 double unders to 20 regular jump rope hops.
7) 4 X 30 Reps of:

sit ups with a twist

Russian twists
mountain climbers
kneeling superman’s
speed skaters
lunge walks
leg ups
plank leg lifts
*Rest 30 seconds between exercises and 2 minutes between sets.

8) In one minute perform the following

1 roll back burpee
1 pull up
1 pushup
1 squat jump
Once you finish the exercises you have the remainder of the one minute to
rest. Once one minute has passed do the same exercise set. Do this ten times
in total for a total of ten minutes, then do:
In one and a half minutes perform the following
5 roll back burpees
5 pull ups
5 push ups
5 squat jumps
Do this the same way you did the one minute set, resting with the leftover
time once the exercises are complete. Do this until you cannot complete the
exercises in the one and a half minute time-frame.
9) Perform 2 sets of: 1:00 squat jumps, 1:00 jump rope, 30 seconds rest.
1:30 lunge walks, 1:30 jump rope, 30 seconds rest. 2:00 plank, 2:00 jump
rope, 30 seconds rest. 3:00 jumping jacks, 3:00 jump rope, 30 seconds rest.

* Rest two minutes between sets

10) 3 X 3:00 light skipping, 2:00 fast skipping

Then perform:
100 burpees
40 pull-ups
60 Russian twists
10:00 plank
* Rest 1:00 between sets during the skipping portion of the workout. For
the second half of the workout you can complete the reps whichever way
you like. For example, you could do 2:00 plank, 20 Russian twists, 10 pull-
ups, 20 burpees until all the exercises are completed. Try to get everything
done in twenty-five minutes at the maximum.
11) Go down the entire list of these exercises. Once you get to the bottom,
rest 2 minutes, then go back up the list. You will be performing each
exercise twice total:

60 double unders, 60 seal jacks

50 double unders, 50 kettle bell squats
40 double unders 40 kneeling superman’s
30 double unders, 30 pikes
20 double unders, 20 burpees
10- double unders, 10 pull-ups
* Don’t rest between exercises, only 2 minutes between sets!

12) 6 X jog for 3:00, sprint for 1:00, perform burpees for 1:00
*Rest for 1:00 between sets. On the rest you should be walking, not
stationary.
13) 5 sets of the following exercises:

10 roll back burpees

10 squat jumps
25 speed skaters
20 penguins
20 plank leg lifts
30 kneeling superman’s
30 penguins
40 flutter kicks
20 leg over’s
2:00 plank
*No rest between exercises, rest 2 minutes between sets.

14) Perform 3 sets of the following:

100 jump ropes
3:00 plank
5 burpee pull-ups
10 kettle bell thrusters
30 Straight Arm Plank Shoulder Taps
5 roll back burpees
30 u-sits
5 super burpees
20 pushups
20 kettle bell swings
* Rest 20 seconds between exercises and 2:00 between sets.
*Fit tip # 4:

If you’re not properly warming up before you workout, then you’re

chancing an injury every time. Your warm-ups don’t have to be long; they
just have to be thorough. I try to warm-up until I’m just barely breaking a
sweat. Here are some good warm-ups that you can use before you workout:

1) 5- 10 minutes of skipping, 20 lunges 10 squats.

2) 2 X 30 reps of: jumping jacks, high knees, seal jacks.

3) 30 arms circles (15 each way), 5 burpees, 20 squats, 20 jumping jacks.

4) 5-10 minute light jog, followed by 5 burpees, 10 lunges, 15 push ups.

Just like we discussed the importance of creating your own workouts, you
should be able to create your own personal warm-ups that work for you as
well. When writing down your workout, always ensure that you write your
warm-up down first, that way you don’t forget and you’ll do exactly what
you need to do to warm your body up properly before tackling an intense
workout.
Advanced Workouts:

1) Run for 20 minutes then do:

4:00 plank, 2:00 rest
3:00 plank, 1:30 rest
2:00 plank, 1:00 rest
1:00 plank, 5:00 rest
Plank until fail
*Rest only for the time specified after each plank. Once every plank set has
been completed you should perform one last final plank until fail, meaning
you hold the position until you collapse.

2) You have 25 minutes to gather as many points as possible. I suggest

doing this with a friend and seeing who can get the most points. The harder
the exercise, the more points it’s worth.
jumping jacks- 1pt
u-sits- 1pt
mountain climbers- 2pts
Russian Twists- 2pts
Leg lifts- 3 pts
Double Unders- 3pts
Squat jumps- 4pts
Pushups- 4pts
Burpees- 5pts
Tick tocks- 5pts
3) Run for 40:00, then perform the following in no more than 10:00:

50 sit ups with twist

30 roll back burpees
20 super burpees
200 Russian twists

4) Perform 3 sets of the following exercises:

3:00 plank
2:00 wall sits
30 seconds of F.A.H.
1:00 high knees
3:00 jump rope
* Rest 3 minutes between sets and 30 seconds between exercises

5) For each exercise you have 1:00 to complete the designated repetitions.
The time you have leftover is the time that you have to rest before moving
onto the next exercise. Perform as many sets as possible of:
10 burpees
20 squats
10 pull-ups
30 u-sits
20 Russian twists
30 kneeling superman’s
*No rest, except for the rest you have during your leftover time for the one-
minute exercises.
6) Perform 6 sets of the following. You have 5:00 to complete each set so
you can rest as you want, but you must complete all reps within the 5:00
time period.

10 burpee pull-ups
30 kettle bell swings
15 speed skaters
10 leg ups
20 reverse crunches
10 leg ins
*Rest 1:00 between sets

7) Run for 20 minutes then perform 3 sets of the following:

1:00 kettle bell swings
30 seconds of pull-ups
1:00 pushups
30 seconds squat jumps
1:00 plank leg lifts
30 seconds of roll back burpees
*Rest 2:00 between sets
8) Each main exercise is accompanied by an easier, alternate exercise.
Perform 1:00 of the main exercise and 1:30 of the alternate exercise. On the
second set perform 1:30 of the main exercise and 1:00 of the alternate
exercise.

Perform 2 sets of the following:

main: pushups, alt: seal jacks
main: super burpees, alt: reverse crunches
main: F.A.H, alt: high knees
main: lunge walks, alt: rest
main: kettle bell thrusters, alt: leg lifts
main: double unders, alt: Russian twists
main: kettle bell swings, alt: kneeling super mans
main: leg ups, alt: speed skaters
*Rest 30 seconds between exercises and 6 minutes between sets

9) Do as many sets as possible in twenty minutes, rest as needed.

10 squat jumps
10 roll back burpees
10 kettle bell swings
10 pushups
10 reverse crunches
10 pikes
10) Do 1 rep of every exercise, then 2, then 3, etc. Once you cannot
complete any more reps of the exercises, rest for 2 minutes. Let’s say that
you completed 20 reps of all the exercises before failing, for the second set
you would cut that number in half and start from there, so you would do 10
reps of every exercise, 11 reps, etc. until failure and then rest for 2 minutes.
For the third set do the exact same thing, starting with half of the reps
completed on the previous set and working up until failure.

Kettle bell thrusters

Burpees
Pushups
Leg ups
Straight Arm Plank Shoulder Taps
Reverse crunches
Kettle bell swings
Squats
*Fit tip # 5:

Sometimes you will be about to start a workout and you will feel
like garbage. This happens to the best of us, the key is to know your body
well enough to make a good decision on what to do next. There is
absolutely no shame in canceling a workout from time to time if you do not
feel prepared to physically exert yourself. But if you do cancel a workout
you need to make good use of the free time that you now have available.
The best thing to do if you cancel a workout is to take a good 15- 30
minutes and give your entire body a thorough stretching.
Start and your ankles and work your way right up to your neck. Try
to create a stretching program that hits every muscle possible. Go online
and find out the best stretches for every muscle in your body, write down a
stretching schedule just like you do for your workouts and stick to that
schedule! Yoga is great way to stretch your entire body. There are tons of
free yoga tutorials on Youtube and I encourage you to follow along with a
few of them and take notice of how awesome your body feels afterwards.
*Fit tip # 6:

Getting a workout started is the hardest part; well actually I find

being halfway through a workout to be the hardest part, but everybody is
different. You need to get into the habit of not giving yourself a lot of time
to dwell on your future workouts. Some workouts are intimidating and you
can make them even more difficult by over thinking them.
I tend to do this a lot when I’m going to do a swimming workout.
Jumping into the pool first thing in the morning is a tough way to wake
yourself up, but I’ve developed the habit of jumping into the pool as soon as
I arrive. By doing this I don’t give myself a chance to over think my
workout, I just immediately get it started and it feels a lot better. Don’t
hesitate, just act! Procrastination will only lead to you saying
“Oh wow, look at the time. I don’t think I really have time to do my full
workout anymore so I might as well just skip it for today.”
Conclusion:

THANK YOU for downloading and reading this book. It is my

sincere hope that you have enjoyed the 2nd book of the “How to Get Abs”
series. After reading this I hope you have learned a lot about engineering
your own fitness, creating your own workouts and living a healthier, fitter
life.
Creating your own workout routine is one of the most important
lessons you should have learned in this book. Not only will creating your
own routine save you money, but it can also be very fulfilling and fun to do,
you just have to keep on trying until you get good at it. I wrote every single
workout in this book within a matter of hours because I have practiced for
years. Once you have a good base of exercise knowledge, workout creation
becomes as easy as walking.
If you enjoyed this book, I encourage you to check out my other
books on my author central page. Just click my name in the Amazon store!
If you enjoyed this book I would be very grateful if you left a review!
Check out my YouTube channel for tons of more great fitness videos!
https://www.youtube.com/channel/UCQ-TlnNU6sKZS4VelgQ4rqA

Good luck on your path to fitness and a toned, flat stomach.

- John Mayo