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No Equipment Abs Workout Plan

The document outlines a no-equipment abs workout plan designed for three days a week, focusing on core, upper, and lower body exercises. Each day includes warm-up, bodyweight strength circuits, core stability circuits, and cool-down routines. The plan incorporates various exercises such as push-ups, squats, and planks to enhance strength and stability without the need for equipment.

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Yvonne Sombilon
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42 views2 pages

No Equipment Abs Workout Plan

The document outlines a no-equipment abs workout plan designed for three days a week, focusing on core, upper, and lower body exercises. Each day includes warm-up, bodyweight strength circuits, core stability circuits, and cool-down routines. The plan incorporates various exercises such as push-ups, squats, and planks to enhance strength and stability without the need for equipment.

Uploaded by

Yvonne Sombilon
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

No Equipment Abs Workout Plan (3 Days/Week)

Day 1 - Core + Upper Alternate:


Body (Push/Pull
Focus) - 20s Plank shoulder taps

Warm-up (10 min) - 20s Flutter kicks (8


rounds total)
- Jumping jacks - 2 min
Cool-down (10 min)
- Arm circles, shoulder rolls
- 2 min - Cobra stretch, child's
pose, cat-cow, chest
- High knees - 1 min openers

- Plank walkouts - 2 sets of Day 2 - Core + Lower


5 Body & Stability

- Hip openers, thoracic Warm-up (10 min)


twist - 3 min
- Air squats - 20
Compound Bodyweight
Work (3 rounds) - Glute bridges - 15

- Push-ups - 15-20 - Hip circles - 2 min

- Pike push-ups - 10-12 - Leg swings - 1 min

- Inchworms with push-up - - Jumping jacks - 2 min


10
Lower Body Strength
- Superman hold - 30 sec Circuit (4 rounds)

- Wall walks (if possible) - - Bulgarian split squats


3-5 (rear foot on chair) -
12/leg
Core Circuit (Repeat 3-4x)
- Glute bridge march -
1. V-ups - 20 reps 15/side

2. Leg raises - 20 reps - Wall sit - 60 sec

3. Side plank with reach- - Jump squats - 10


throughs - 15/side
- Single-leg deadlift
4. Hollow body hold - 30-45 (bodyweight) - 10/leg
sec
Core Stability Circuit (3-4
5. Seated knee tucks - 20 rounds)
reps
1. Plank with alternating
Finisher - Core Tabata (4 leg lift - 45 sec
min)
2. Bird-dog - 10/side
No Equipment Abs Workout Plan (3 Days/Week)

3. Side plank leg lifts - - Reverse lunges - 10/leg


10/side
Core Finisher Ladder (10 to
4. Dead bug - 20 reps 1 reps)

5. Reverse crunch - 20 reps - Sit-ups, Leg raises,


Bicycle crunches (per
Finisher - HIIT (15-20 min) side)

- 30s on / 15s off x 3 Cool-down (10 min)


rounds each:
- Stretch quads,
- Jump squats, High knees, hamstrings, back,
Burpees, Mountain shoulders
climbers, Plank jacks

Cool-down (10-15 min)

Day 3 - Core Burnout


+ Full-Body
Conditioning

Warm-up (10 min)

- Dynamic stretching, jog in


place, mobility flow

Core Burnout Superset


(Repeat 3 rounds)

1A. Lying leg raises - 20

1B. Flutter kicks - 30s

2A. Russian twists - 30 reps

2B. V-hold - 30s

3A. Plank shoulder taps -


40 reps

3B. Plank hold - 60s

Full-Body Conditioning
Circuit (4 rounds)

- Burpees - 15

- Mountain climbers - 40

- Jump squats - 15

- Push-ups - 20

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