Abdominal Workouts Guidelines

· There are three workout levels: Rookie, Advanced, and
Hardcore. 

Unless you already have an incredibly strong core and washboard abs it is better to hold off on trying the Hardcore workouts and starting with easier levels.

· If you are just starting, try the Rookie Workout first.

· Begin each workout with 5 minutes of dynamic stretching and / or light cardio on a treadmill or stationary bike. Never skip the warm-up, even if you are pressed for time.

· Do not jump from level to level. Stick with one level for 1-3 weeks before advancing to the next level.
· Train your abs 2-3 days per week. An ideal rotation would be Monday, Wednesday, and/or Friday.
· A “Superset” is a set of two exercises where you will do one exercise followed immediately by a second exercise.
· A “Tri-Set” is a set of three exercises where you will do each exercise back to back.
· A “Giant Set” is a set of four exercises where you will do each exercise back to back.
· You will probably be very sore after a few of these workouts, but don’t just quit because of soreness. Take a day to recover and then keep pushing forward with your training. If you need to, just use lighter weights, but keep the reps, sets, and rest periods the same.
· Take a week or two to get used to this way of training. Depending on your experience level, you may need to adjust the weights and rest periods accordingly.
· Always train with maximum intensity and focus.