Body Alchemy
The Shredded Academy
7 Day Custom Ab Program
Difficulty: Moderate
DAY 1 - CIRCUIT
BRIEF
Today’s workout is circuit based. This means you will perform one work-
out after another with no rest in between until you’ve cycled through the
circuit. This is the best way to build ab size as well as definition.
Be prepared to work!
INSTRUCTIONS
• Complete all exercises in the circuit before resting.
• Repeat the circuit as many times as instructed.
• If the workouts are too easy or too hard, add/subtract reps to adjust
for your skill level.
CIRCUIT 1
Around the World
(8 reps)
Crunch Twisting Punches
(8 reps)
Plank to Elbow Plank
(8 reps)
Rest for 30-60 seconds
Repeat x4
CIRCUIT 2
V Ups
(8 reps)
Elbow Plank
(40 seconds)
Rope Climbers
(Failure)
Rest for 30-60 seconds
Repeat x4
DAY 2 - TABATA
BRIEF
Tabata style workouts are great for getting your heart rate up and get-
ting you to burn stubborn belly fat.
It’s important to have a combination of muscle stimulating exercises as
well as fat burning exercises. Today we don’t focus on building the ab
muscle, but rather chiseling away the fat around them.
INSTRUCTIONS
• You will work for 20 seconds and rest for 10 seconds for 4 minutes
straight (8 total sets).
• Pace yourself! The rests are short.
• Rest 2 minutes between each exercise.
TABATA WORKOUT
Burpees
(4 mins, 20/10)
Oblique Crunches
(4 mins, 20/10)
Switch sides after each set
Skydivers
(4 mins, 20/10)
ADDITIONAL CARDIO
Run/Cycle/Swim
15 minutes
DAY 3 - REST
BRIEF
You’ve now stimulated your core for 2 days in a row. It’s time to take a
break. You can train other muscles (legs, chest, back, etc), however the
goal is to let your core recover so we can train it again tomorrow. Proper
recovery will actually make you STRONGER.
SUGGESTION
Instead of being sedentary on rest days, try stretching!
By becoming more mobile, you can actually unlock more strength,
stamina, and become a better athlete.
Here’s a quick routine below.
Stretch for as long as the time says. 10 seconds is not enough to
increase flexibility!
HAMSTRINGS/GROIN
Standing Toe Touch
(60 second stretch)
Split Stretch
(60 second stretch)
HIPS
Seated Pretzel
(60 seconds)
Pigeon Stretch
(60 seconds, each leg)
Low Lunge
(60 seconds, each leg)
QUADS
Seated Quad Stretch
(60 seconds, each leg)
WRISTS
Wrist Circuit
(30 seconds per position, both arms)
CHEST
3-Way Chest Stretch
(60 seconds per position)
Table Stretch
(60 seconds)
CORE
Cobra Stretch
(60 seconds)
Wheel Stretch
(3 sets, hold 5+ seconds)
BACK/BICEPS
Dead Hang
(30 seconds)
Reverse Dead Hang
(30 seconds)
DAY 4 - SUPERSET
BRIEF
Today’s workout will challenge your core even more with superset style
workouts. You will be pushed until failure. This is the best way to get
your muscles to hypertrophy - basically meaning to grow the ab muscle
in size and density.
INSTRUCTIONS
• Complete the first exercise followed by the second exercise
with no rest inbetween.
• Complete for as many “rounds” as instructed.
• 75% max means to perform reps to 75% of your max repetitions.
Use your best judgement.
• failure” means to push yourself until you physically cannot do
another rep
• Rest 60 seconds between supersets
SUPERSET 1
3 rounds
Windshield Wipers
(75% max)
Elbow Plank Tic Tocs
(failure)
SUPERSET 2
3 rounds
Sit Ups
(75% max)
Rope Climbers
(failure)
SUPERSET 3
3 rounds
Pike Toe Touch
(75% max)
Criss Cross Kicks
(failure)
SUPERSET 4
3 rounds
Elbow Plank
(75% max)
Skydivers
(failure)
DAY 5 - REPS
BRIEF
Today we aim for reps. You will perform 1 exercise at a time, resting
between sets. The goal is to keep your heart rate relatively low so the
focus can be on building core strength and stability.
INSTRUCTIONS
• Rest 30-45 seconds between all sets
• 75% max means to perform reps to 75% of your max repetitions.
Use your best judgement.
• “failure” means to push yourself until you physically cannot do
another rep.
WORKOUT
V-Ups
Sets = 4
Reps = 50%, 75%, fail, fail, fail
Side Plank Crunches
Sets = 4 (each side)
Reps = 75%, fail, fail, fail
Around the World
Sets = 3
Reps = 75%, 75%, fail, fail
Elbow Plank
Sets = 3
60 second holds
DAY 6 - REST OR CARDIO
BRIEF
If you’d like to add another day of workouts this week, try adding a bit of
cardio into the mix with the following exercises. Remember, even if it’s
a rest day, performing active recovery can help your body stay in great
shape, get over soreness quicker, and maintain performance.
SUGGESTION
Run (5k/3.1mi)
This should take you around 30 minutes (give or take) or less. No need
to push yourself too hard, just keep a steady pace and focus on good
running form and posture. Breathe in through your nose and out
through your mouth.
If you’d like to track your time and distance, the Strava app is recom-
mended.
Bike (15k/9.3mi)
Cycling is another great cardio and active recovery option. It’s arguably
better than running since there’s no impact on the joints. Try to find a
nice long road with few traffic lights. You want to get your heartrate up
so don’t just cruise, push yourself enough to be a little uncomfortable -
like when jogging.
Swim (20-30 minutes)
Swimming is great for full body exercise and recovery. If you have ac-
cess to a pool, ocean, or lake, try to give yourself 20-30 minutes for
training. You have two options; you can either swim laps, focusing on
distance and getting your heart rate up, or you can swim lightly or tread
water. Since the water adds resistance to all movements, you are
benefitting from either options.
DAY 7 - CIRCUIT
BRIEF
Today’s workout is circuit based. This means you will perform one work-
out after another with no rest in between until you’ve cycled through the
circuit. This is the best way to build ab size as well as definition.
Be prepared to work!
INSTRUCTIONS
• Complete all exercises in the circuit before resting.
• Repeat the circuit as many times as instructed.
• If the workouts are too easy or too hard, add/subtract reps to adjust
for your skill level.
CIRCUIT 1
Windshield Wipers
(8 reps)
Rope Climbers
(15 reps)
Scissor Kicks
(failure)
Rest for 30-60 seconds
Repeat x4
CIRCUIT 2
Sit Ups
(8 reps)
V Ups
(8 reps)
Alternating Crunches
(8 reps)
Rest for 30-60 seconds
Repeat x4
NICE WORK!
You’ve completed the 7 day ab program.
Don’t stop your progress!
Keep shredding your abs as well as the rest of your body.
Click here for info on my full-body calisthenics program.
