www.harrisontwins.com
EIGHT WEEK STEP EIGHT BY STEP PLAN TO ROCK HARD ABS More plans on our website harrisontwins.com
7 DAY DIET PLAN AB A BS & CARDIO WO W ORKOUTS P LU S S A COM OMPL PLET ETE E ST STEP EP BY STE TEP P EXERCISE GLOSSARY INCLUDED
ULTIMATE ABS PRO CHEAT SHEET
CONTENTS 3
Introduction
4
Abs: Weeks 1-8
5
Cardio: Weeks 1-8
6
Diet Plan
9
Tempo: An In-depth Explanation
ABOUT HARRISON TWINS The Harrison twins are International Fitness models and Online Coaches. They have been training for a number of years now and have a vast amount of knowledge on diet and training and how to get the best possible results for their clients. They’ve been featured in fitness magazines, celebrity magazines, national newspapers and websites across the globe for their identical physiques and their uniqueness within the fitness and health industry.
10 Exercise Glossary
OWEN
LEWIS
0 INTRODUCTION EIGHT WEEK ABS
Rock Hard Abs in 8 Weeks! You no longer have to only wish you could have ‘those abs’ or ‘that V’. Achieving a six-pack is actually pretty simple when you have an effective plan. Just remember, ‘simple’ doesn’t mean ‘easy’. To get the results you’re after, you’ll need to put in the work and make some sacrafices. If you’ve followed us on YouTube, you’ll know our mantra is:
“Achieving your dream means having the desire and right work ethic, plus making the necessary sacrifices.” In this cheat sheet, you’ll discover a proven diet and training plan that’ll give you six pack abs in just 8 weeks. Many people think getting the six-pack look is just about doing a few crunches to tone up your abs. Wrong! If you’re gonna get the six-pack, you’ll also need an effective nutrition plan to really bring them out . . . and then follow it. This cheat sheet not only includes a simple to follow nutrition plan along with detailed ab workouts, it’s also got a cardio high intensity interval training (HIIT) plan too, to ensure you ramp your belly fat burning to the max. It’s all presented in a simpleto-follow, step-by-step process. Let’s get started...
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EIGHT WEEK ABS
1 TRAINING PLAN Everyone wants ‘those abs’ and ‘that V’. We’re here to tell you that it’s easy. Following the correct diet and training plan, you can have them in just 8 weeks! Training abs isn’t just about training abs though; you’ve got to plan your diet effectively and use HIIT training in order to really bring them out. Our 8 week plan gives you all of that for FREE.
ABS WEEKS 1-8: TWICE PER WEEK Muscle Group
Excercise
Sets
Tempo
Reps
Rest (sec)
V Crunches on Bench
4
2:0:2
30-40
60
Sit Ups
4
2:0:2
30-40
60
Roman Chair Leg Raises (Bent Knees)
6
2:0:X
12-15 or Failure
120
Alternating Heel Touches
8
N/A
40 Touches or Failure
120
Bent Knee Hip Raises
6
4:0:X
12-15 or Failure
120
4 Per Side
2:0:X
15 Per Side
120
Hanging Leg Raises
4
3:1:X
12-15 or Failure
120
Forward Facing Core Ball Crunches
6
3:1:2
Failure (Push for 20)
120
‘Bottoms Up’
6
2:0:X
12-15 or Failure
120
‘Preachers’ (Rope Pull Downs)
6
2:0:2
12-15 or Failure
90
4 Per Side
3:1:2
Failure (Push for 20)
120
Warm Up
Abs
Hanging Oblique Leg Raises
Oblique Core Ball Crunches
Always stick to the tempo given and keep form strict Decrease the rest periods as you progress through the weeks. For example, reduce 120 seconds to 90 seconds the following week If performed correctly, ‘failure’ should occur between reps 12 and 15. If not, push on towards true ‘failure’
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Continued
CARDIO WEEKS 1-8: THREE TIMES PER WEEK BEGINNER Stairmaster speed intervals for 20 minutes: 8 minute warm-up of increasing intensity
Perform 60 seconds of high intensity, followed by 150 seconds of low intensity for the duration of the exercise period.
INTERMEDIATE Stairmaster speed intervals for 25 minutes: 6 minute warm-up of increasing intensity
Perform 90 seconds of high intensity, followed by 120 seconds of low intensity for the duration of the exercise period.
ADVANCED Stairmaster speed intervals for 25-30 minutes: 6 minute warm-up of increasing intensity
Perform 140 seconds of high intensity, followed by 140 seconds of low intensity for the duration of the exercise period.
If no stair master is available, the treadmill is the next best option. If you suffer with any condition that limits your capacity to perform these exercises, then use an alternative, non/partial weight-bearing exercise, such as the cross-trainer or rowing machine If needed, the 20/25 minute time period can be split in to two periods of equal duration; this will allow you to work at a higher intensity for longer
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2 EIGHT WEEK ABS
DIET PLAN
2 DIET PLAN
EIGHT WEEK ABS
Carbohydrate Intake
Days
No
Monday and Thursday
Low
Tuesday and Friday
Moderate
Wednesday and Saturday
High
Sunday
No Carbohydrate Day Meal Number 1 2 (snack) 3 4 (snack) 5 6 (snack)
6
Meal 4-6 scrambled egg whites and 2 yolks; 1 apple 20g of almonds and 1 scoop of whey protein powder mixed with water 200g of oven baked chicken/turkey; green veg (stir-fried, boiled or steamed); low-fat cottage cheese 2 scoops of protein powder mixed with water 250g of oven baked salmon fillet; green veg and chopped carrot (stir-fried, boiled or streamed); small helping of low calorie tomato salsa or equivalent 250g of 0% fat Greek Yoghurt
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Continued Low Carbohydrate Day Meal Number 1 2 (snack) 3 4 (snack) 5 6 (snack)
Meal 6 egg white and 2 egg yolk omelette mixed with 50g of ham 200g 0% fat Greek yoghurt mixed with 20g of almonds and a handful of blueberries 200-300g oven baked chicken/turkey; green veg (stir-fried, boiled or steamed); 100g of low-fat cottage cheese 200g of tuna mixed with a small helping of low-fat mayo; 2 wholegrain rice cakes 200-250g stir fried lean steak; green veg and chopped carrot (stir-fried, boiled or streamed); 60g of wholegrain rice; small helping of low calorie tomato salsa or equivalent 2 scoops of whey protein powder mixed with water
Moderate Carbohydrate Day Meal Number 1 2 (snack) 3 4 (snack)
5
6 (snack)
7
Meal 6 scrambled egg whites and 2 yolks; small amount of skimmed milk 20g of almonds and 1 scoop of whey protein powder mixed with water and 30g of oatmeal 250-350g oven baked chicken/turkey; green veg (stir-fried, boiled or steamed); 100g of low-fat cottage cheese 2 scoops of protein powder mixed with water 200-300g oven baked salmon fillet; 150g of oven baked sweet potato; green veg and chopped carrot (stir-fried, boiled or streamed); small helping of low calorie tomato salsa or equivalent 200g 0% fat Greek Yoghurt with 50g of blueberries
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Continued High Carbohydrate Day Meal Number
1 2 (snack) 3 4 (snack) 5 6 (snack)
Meal 6 scrambled egg whites and 2 yolks; small amount of skimmed milk; 30g of oatmeal mixed with water (best option) or a small amount of skimmed milk 150-200g of tuna chunks, drained of brine or spring-water, mixed with a small helping of low-fat mayo; 2 wholegrain rice cakes 250-350g oven baked chicken/turkey; green veg (stir-fried, boiled or steamed); 100g of low-fat cottage cheese 100g of lean beef strips, mixed with a large leafy salad and cherry tomatoes; a small helping of balsamic vinegar HIGH CARBOHYDRATE CHEAT MEAL (to be consumed immediately after training) 200g 0% fat Greek Yoghurt with 50g of blueberries
Consume meal one almost as soon as you wake and ensure that you spread your meals by approximately 2.5 hours throughout the day Take 1 L-carnitine tablet and 2-3 omega-3 tablets each morning with breakfast Do not eat within the 90 minute period before your workout Consume your main carbohydrate meal as soon as possible (within the hour) post workout
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TEMPO EIGHT WEEK ABS
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3 TEMPO EXPLAINED EIGHT WEEK ABS
When writing our tempo, we write, for example, ‘2:0:X’. Essentially, this means the following: ‘eccentric: isometric hold: concentric’. 1 THE ECCENTRIC PART This actually means is that the first part – the eccentric part – is when the weight is being lowered. For example, on a bench press when the weight is being lowered to the chest; a skull crusher when the weight is being lowered to the forehead; a lat pull down when the arms are moving upwards, because this is actually the weight lowering.
3 THE CONCENTRIC PART
2 THE ISOMETRIC PART The second part – the isometric part – is the slight pause that you may or may not have at the bottom. If you do have a pause, stick to it because this will make your workout so much harder; this reduces the ‘plyometric effect’, which basically means that greater strain is placed on your muscles. In practical terms, it’s the pause at the bottom of a bench press when the weight is directly above the sternum; it’s the pause at bottom of a squat; the pause at the top of a lat pull down, as this is when the weight is at its lowest point.
The third part – the concentric part – is actually the least important, and this is frequently overlooked in the gym, largely because people forget to leave their egos at home. You must base your training on the eccentric contraction, the first number of tempo, as this gives the greatest results in bodybuilding/training for an aesthetic appeal. We often put ‘X’ for this part, which means move the weight as quickly as you can. This doesn’t need to be fast because you may be lifting heavy weights. It just needs to be as fast as you can with that given weight; essentially, the speed doesn’t matter for this part.
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ABS EXERCISE GLOSSARY www.harrisontwins.com
GLOSSARY CONTENTS 3
Alternating Heel Touches
12 Sit Ups
4
Bent Knee Hip Raises
13 V Crunches
5
Bottoms Up
6
Forward Facing Core Ball Crunches
7
Hanging Leg Raises
8
Hanging Oblique Leg Raises
9
Oblique Core Ball Crunches
10 Preachers 11 Roman Chair Leg Raises
GLOSSARY CONTENTS 3
Alternating Heel Touches
12 Sit Ups
4
Bent Knee Hip Raises
13 V Crunches
5
Bottoms Up
6
Forward Facing Core Ball Crunches
7
Hanging Leg Raises
8
Hanging Oblique Leg Raises
9
Oblique Core Ball Crunches
10 Preachers 11 Roman Chair Leg Raises
3. ALTERNATING HEEL TOUCHES
2
3
1
3. ALTERNATING HEEL TOUCHES
2
4.
BENT KNEE HIP RAISES
1
2
3
3
1
3
4.
BENT KNEE HIP RAISES
1
2
5.
BOTTOMS UP
3
1
2
5.
BOTTOMS UP
3
1
2
6.
FORWARD FACING CORE BALL CRUNCHES
1
6.
FORWARD FACING CORE BALL CRUNCHES
1
2
1
2
S G E H N I C C N A U F R C D R L A L A W B R E O R F . O C 7 1
E U Q I L B O S G N E I S G I N A A R G H . E 8 L
2
3
1
2
3
E U Q I L B O S G N E I S G I N A A R G H . E 8 L
9.
OBLIQUE CORE BALL CRUNCHES
1
9.
OBLIQUE CORE BALL CRUNCHES
1
2
10.
PREACHERS
R I A H C S N E S A I M A O R R . G 1 E 1 L
1
2
1
2
1
2
R I A H C S N E S A I M A O R R . G 1 E 1 L
12.
SIT UPS
1
12.
SIT UPS
1
2
13.
V CRUNCHES
1
2
