You have made it to the final week of the 21-Day Show Me Your Abs Challenge!
This week, we are going to increase the intensity of your workouts by enhancing movements, decreasing rest time, and taking your strength sessions circuit-style to get you cut abs, a flat stomach, and a beach-ready body.
Nutrition is key this week, so don’t abandon the subtle changes you have been incorporating into your eating regimen. Below today’s workout are daily guidelines along with a sample menu that will cut calories to get you slim in the shortest amount of time possible.
Today’s workout: Workout 3.1, Abs 3.1
| Workout 3.1 |
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| Equipment |
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- parallel bars or Perfect Pullup with Dip Bar attachment
- sturdy platform or bench- light dumbbells |
| Warm-up |
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5-10 min |
| Instructions |
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Perform the following movements in the order indicated below, one after another in a circuit style. Rest 10 seconds (or as much time as needed) in between exercises. Once the first circuit has been completed, rest for one minute, then begin the next, up to three circuits. |
| # |
Exercise |
Sets |
Time/Reps |
Rest |
| 1 |
overhead squat |
3 |
1 min |
10 sec |
| 2 |
16-count body builder |
3 |
1 min |
10 sec |
| 3 |
tricep dip with knee raise |
3 |
12-15 |
10 sec |
| 4 |
side to side pushup* |
3 |
5-8 each side |
10 sec |
| 5 |
box jump |
3 |
1 min |
10 sec |
| 6 |
single leg calf raise |
3 |
10-12 ea |
10 sec |
| 7 |
shoulder press with tricep press |
3 |
12 |
10 sec |
| 8 |
single leg squat |
3 |
10-12 each side |
10 sec |
| Cool-Down |
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Light stretch: chest, quadriceps, tricep, shoulders, and calves |
| * option: use perfect Pushup handles or place hands on ground |
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Overhead squat - stand with feet just wider than hips distance apart. Extend arms overhead so arms are in line with ears. Perform squat while maintaining arm position. As you squat down, push butt backward, keep chest lifted and weight in heels. Repeat as indicated. Avoid buckling inward with knees or excessive outward turning of foot.
Box jump – Stand in front of a secured box or platform. Jump onto platform and immediately back down to same position. Immediately repeat, jumping from floor to platform as fast as possible. To modify, step down with one foot at a time between jumps.
Single leg calf raise – Stand on a raised platform or bench. Keeping legs straight, flex at ankles to lower heels below feet. You may feel a stretch in calves/achilles tendon. Once at the bottom of movement, squeeze calves to raise heels to balls of feet. Step down and repeat.
Shoulder press with tricep extension – standing, hold light or medium dumbbells at shoulder height, elbows bent, palms facing out, and forearms perpendicular to the ground. Press dumbells up, extending arms overhead and slightly together. At the top of the press, bend arms to lower hands behind head, keeping elbows up and parallel to each other. Press up to straighten arms, then lower arms back to start position.
Single leg squat – Stand and balance on one leg. Place non-standing leg in front of body and push hips back as you lower down. Try to go as low as you can into the squat, while making sure knee of standing leg does not exceed toes. Press back up, and repeat set standing on other leg. Hold onto a sturdy object for balance; this will allow you a greater range of motion through your squat.
Single Leg Squat - start (shown using Perfect Pullup)
Single Leg Squat - finish (shown using Perfect Pullup)
| Abs 3.1 |
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| Exercise |
Sets |
Time/Reps |
Rest |
| plank with leg lift |
3 |
1 min |
10 sec |
| bicycle w/ oblique crunch |
3 |
10-12 |
10 sec |
| combo crunch |
3 |
10-12 |
10 sec |
| single leg bridge |
3 |
10-12 ea leg |
10 sec |
Plank with leg lift – Lie face down, forearms on ground and parallel to each other. Lift stomach, hips, and knees off ground, forming a straight line from shoulders to ankles. Draw navel into spine. Lift one leg off ground 4-6 inches. Hold for 2-3 seconds, then lower and repeat on other leg, alternating back and forth. Avoid letting lower back arch during movement by tucking hips under. Imagine trying to extend tail bone to ankles.
Nutrition
This is a sample day taken from the Perfect Situp Meal Plan, where participants lost an average of 3.6 inches around their lower abdomen over 10 weeks.
Daily Protocol:
- Protein: 8-12 ounces per day. Meat, Fish, Tofu, Eggs, Whey, Hemp or Soy protein
- Vegetables: 6-12 servings per day
- Fruits: 2 servings per day
- Flaxseed dressing to replace salad dressing. Whisk together 3 tablespoons flax seed oil, 1 – 2 tablespoons fresh lemon juice, 1 teaspoon fresh grated ginger, 1 clove minced garlic, and store refrigerated in a dark bottle.
Sample menu:
MORNING: Hot Lemon Water
BREAKFAST: Egg White Omelet
- 6 egg whites, lightly beaten
- 1 tsp. Olive oil
- 1/2-cup red pepper chopped
- 1/2 cup diced zucchini
- 1 small tomato
- 3 sprigs fresh herbs (or dry)
- 1 clove chopped garlic
- NO SALT
- Put olive oil in pan add garlic, veggies and basil-cook on med. Heat stir frequently add egg whites and scramble until cooked.
SNACK: 1 tbsp. Peanut butter with celery
LUNCH: Tuna Salad
- 6 oz water-packed tuna, drained
- 2 slices of tomato
- 1-cup romaine (or baby mixed green)
- 1-cup cucumber and celery
- Place salad ingredients in a bowl.
- 2 TBS. Flaxseed oil dressing
SNACK: One cup veggies with 2 TBS. with flaxseed dressing
DINNER: Tofu-Vegetable Stir Fry
- 1 oz. extra firm tofu cubed
- 1-cup vegetables
- (bell peppers, mushrooms, onion, broccoli)
- (use non-fat cooking spray)
- 1 garlic clove
- 1/4 tbs. Red pepper flakes
- In a wok or non stick skillet spray with cooking spray, pepper flakes on med high heat, add garlic, onion and vegetables cook for 2-3 minutes, add tofu, stir fry until heated through.
EVENING: 4oz. Aloe Vera Juice
The complete 10-week meal plan comes free with purchase of the Perfect Situp.
