superhero abs: 8-week workout...

Superhero Abs: 8-Week Workout Plan

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Copyright 2013 FatBurningNation.com DISCLAIMER: The information provided in this guide is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided in this guide is based upon my own experiences as well as my own interpretations of the current research that is available. The advice and tips given in this guide are meant for healthy adults only. You should consult your physician to insure advice and tips given in this guide are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult your physician before implementing any of the information provided below. This product is for informational purposes only and the author does not accept any responsibility for any liabilities or damages, real or perceived, resulting from the use of this information. All rights reserved. No part of this publication may be reproduced, transmitted, transcribed, stored in a retrieval system, or translated into any language, in any form, without the written permission and signature of the author.



Introduction from Dennis… If you plan on using the 51 Superhero Ab workouts as your main workout program instead of as add-on workouts, this is the manual for you. Clients and myself have tested this exact 8-week plan and it yielded some amazing fat burning results. As you will see below, we will be strategically combining workouts on certain days and I give you the option of working out up to 5 days per week for those who really want to see accelerated results. Simply follow what is laid out for you below and stick with it for the entire 8-weeks. Push hard and let’s get you the fat burning results you want! Dedicated to your fitness, Dennis Heenan P.S. Don't forget about my other sites... Fat Burning Nation – Blog posts, articles, free workouts, nutrition tips and more. Subscribe so you never miss a beat. Superhero Body – 3 Phases of insane progressions designed to bring you your best body ever... A Superhero Body! Superhero Sprints – 6-weeks of 100% bodyweight Sprint focused hybrid workouts that are guaranteed to help you shed fat doing the more powerful exercise on the planet... Sprints! Daily Shred Diet – 30 days of “macro-cycling” helping you lose up to 22 pounds of fat in 30 days. Facebook – Join us on Facebook and stay motivated daily!



Tips Before Starting...

1. If you are unsure of how to do an exercise, be sure to get instruction from a certified personal trainer.

2. If something hurts or feels off, don’t do that exercise. There are plenty of

alternates that you can add in. Please feel free to email dennis (at) fatburningnation (dot) com for ideas!

3. If you need extra time to recover during a workout, please take it. The goal

is to not get you to pass out, it's to safely push your workout limits. Over time work on shortening your rest periods.

4. Don't judge the workouts on paper. Any workout you do can be made

more or less challenging by substituting exercises, changing rest periods and work periods, and pushing yourself. Be sure to do workouts that will fit your current fitness level then move into harder and harder workouts.

5. This program is demanding so if going three days per week is too much,

start by going two days a week with your third day being an “active rest” day (walking, hiking, etc.).

6. Always warm up properly. Be sure you are fully warmed up before starting

your workouts.

7. Use a foam roll and stretch consistently. This will greatly help with eliminating soreness throughout the program.

8. Get good rest. You must allow your body to recover from your workouts so

be sure you are getting good sleep.

9. Drink lots of water. This will keep you hydrated and allow you to lose fat more easily.

10. Have a cool down period at the end of each workout that includes

stretching and foam rolling. For workouts that include intervals or timed sets, I highly recommend using the GymBoss Interval timer. This will make your life so much easier and is one of the best investments you can make. You can purchase one at www.gymboss.com or download it for free on your Smartphone or tablet.



Week 1-2 Workouts Day 1 - Heart Rate Accelerator #4 – 10sX10r Accelerator First, do 10-seconds of squat to toes followed by a 10-second rest. Repeat in this fashion for the full 8-minutes. Once finished with the Squat to Toes, rest 1-3 minutes and move to the 3 exercise circuit. Squat to Toes (quick): 10 seconds on 10 seconds off for 8 minutes (only do once) Rest 1-3 minutes and then complete the circuit below: Spiderman Pushups: 10 reps Low Lunge: 10 reps each side Burpee Outside Mountain Climber Combo: 10 reps Repeat 3-5 times depending on fitness level. Rest only when needed. Be sure to track how long the circuit took you and how many rounds you did. Rest 1-3 minutes before moving to the workout below (optional): Core Cardio Crushers #4 – Jump Climbs Move from one exercises to the next resting ONLY when needed. Repeat 5 full rounds as fast as possible. Jump Rope or Jumping Jacks: 100 reps (or 50 double unders) Spiderman Pushups or Spiderman Climbs: 7 reps each side Ab Wheel Rollout: 15 reps Repeat 5 full rounds resting only when needed. Track how long the workout took you to finish. Day 2 – Rest Day or perform the workout below Optional Workout: Core Cardio Crushers #1 – The CCC Original Repeat 10 full rounds of the exercises below without rest. Sprints in Place: 10 seconds Planks: 15 seconds



Week 1-2 Workouts

Day 3 - SICC Workout #2 – Pushin' Your Way Through Complete 20 seconds on,10 seconds rest of the 4 exercises below. Once finished, with 4 full rounds, rest 60 seconds and complete as many pushups as possible in 60 seconds. You can repeat this full workout up to one more full time through. Circuit 1: 20 seconds on, 10 seconds rest of the exercises below: Pushups Hip Up-Toe Touch Combo Sprints in Place Repeat for 6 minutes (4 rounds) Rest 60-seconds As many pushups as possible in 60 seconds Rest 1-3 minutes after the 60-seconds of pushups and repeat the workout above 1 more full time (optional) Day 4 – Rest Day or perform the workout below SICC Workout #10– 20-10 BOLT Complete 20 seconds on,10 seconds rest of the 4 exercises below for 2 full rounds. Burpees: 20-10 Outside Mountain Climber: 20-10 Lateral Jumps: 20-10 Tuck Crunch: 20-10 Complete TWO total rounds.



Week 1-2 Workouts Day 5 - 4X4 Shred Workout #4 – Pull-60 Combo Perform as many Pull-Ups as possible in 4-minutes. Once finished, rest 2-minutes and complete the circuit that follows. 4-Minutes: As many Pull-Ups as possible. Rest 2 minutes then complete: Burpee Star Jumps: 60 seconds Planks or Rocking Planks: 60 seconds Ground Lunge Punches: 60 seconds T-Pushups: 60 seconds Rest 60 seconds and repeat 1-3 times. Rest 1-3 minutes before moving to the workout below (optional): Core Blaster Workout #5: Move from one exercise to the next resting only when needed. Complete three full rounds. V-Sit Up: 15 reps Ab Wheel Rollout: 15 reps Planks: 60-90 seconds Repeat up to 3 times, resting only when needed. Day 6 and 7 – Rest and Recovery Days

• Walk, hike, do yoga, play outside, stay active.



Week 1-2 Workouts Day 8 - Heart Rate Accelerator #4 – 10sX10r Accelerator First, do 10-seconds of squat to toes followed by a 10-second rest. Repeat in this fashion for the full 8-minutes. Once finished with the Squat to Toes, rest 1-3 minutes and move to the 3 exercise circuit. Squat to Toes (quick): 10 seconds on 10 seconds off for 8 minutes (only do once) Rest 1-3 minutes and then complete the circuit below: Spiderman Pushups: 10 reps Low Lunge: 10 reps each side Burpee Outside Mountain Climber Combo: 10 reps Repeat 3-5 times depending on fitness level. Rest only when needed. Be sure to track how long the circuit took you and how many rounds you did. Rest 1-3 minutes before moving to the workout below (optional): Core Cardio Crushers #4 – Jump Climbs Move from one exercises to the next resting ONLY when needed. Repeat 5 full rounds as fast as possible. Jump Rope or Jumping Jacks: 100 reps (or 50 double unders) Spiderman Pushups or Spiderman Climbs: 7 reps each side Ab Wheel Rollout: 15 reps Repeat 5 full rounds resting only when needed. Track how long the workout took you to finish. Day 9 – Rest Day or perform the workout below Optional Workout: Core Cardio Crushers #1 – The CCC Original Repeat 10 full rounds of the exercises below without rest. Sprints in Place: 10 seconds Planks: 15 seconds



Week 1-2 Workouts

Day 10 - SICC Workout #2 – Pushin' Your Way Through Complete 20 seconds on,10 seconds rest of the 4 exercises below. Once finished, with 4 full rounds, rest 60 seconds and complete as many pushups as possible in 60 seconds. You can repeat this full workout up to one more full time through. Circuit 1: 20 seconds on, 10 seconds rest of the exercises below: Pushups Hip Up-Toe Touch Combo Sprints in Place Repeat for 6 minutes (4 rounds) Rest 60-seconds As many pushups as possible in 60 seconds Rest 1-3 minutes after the 60-seconds of pushups and repeat the workout above 1 more full time (optional) Day 11 – Rest Day or perform the workout below SICC Workout #10– 20-10 BOLT Complete 20 seconds on,10 seconds rest of the 4 exercises below for 2 full rounds. Burpees: 20-10 Outside Mountain Climber: 20-10 Lateral Jumps: 20-10 Tuck Crunch: 20-10 Complete TWO total rounds.



Week 1-2 Workouts Day 12 - 4X4 Shred Workout #4 – Pull-60 Combo Perform as many Pull-Ups as possible in 4-minutes. Once finished, rest 2-minutes and complete the circuit that follows. 4-Minutes: As many Pull-Ups as possible. Rest 2 minutes then complete: Burpee Star Jumps: 60 seconds Planks or Rocking Planks: 60 seconds Ground Lunge Punches: 60 seconds T-Pushups: 60 seconds Rest 60 seconds and repeat 1-3 times. Rest 1-3 minutes before moving to the workout below (optional): Core Blaster Workout #5: Move from one exercise to the next resting only when needed. Complete three full rounds. V-Sit Up: 15 reps Ab Wheel Rollout: 15 reps Planks: 60-90 seconds Repeat up to 3 times, resting only when needed. Day 13 and 14 – Rest and Recovery Days




Week 3-4 Workouts Day 15 - Heart Rate Accelerator #3 – Jump Your Way Fit First, do 15-seconds of squat jumps followed by a 15-second rest. Repeat in this fashion for the full 6-minutes. Once finished with the Squat Jumps, rest 1-3 minutes and move to the 3 exercise circuit. Squat Jumps: 15 seconds on 15 seconds off for 6 minutes (only do once) Rest 1-3 minutes and then complete the circuit below: Burpees: 30 seconds Side Plank Reach Through: 30 seconds each side X-Body Mountain Climbers: 30 seconds Repeat 3-5 times depending on fitness level. Rest between rounds as needed. Be sure to track how long the circuit took you and how many rounds you did. Rest 1-3 minutes before moving to the workout below (optional): Match Push Workout #3 – The Jump Off First perform as many Squat Jumps in a row as you can. Once you finish your max squat jump total, you will then complete the same number of repetitions for all the remaining exercises. For example, if you do 15 total squat jumps, you will perform 15 reps on all exercises listed below. Rest only when you need to rest and complete 3-5 rounds as fast as possible. Keep track of how long the workout takes you. Squat Jumps: Max Reps Spiderman Climbs: Match your squat jump rep total (each leg) Low Lunge: Match your squat jump rep total (each leg) Pushups: Match your squat jump rep total In-n-Outs: Match your squat jump rep total Ice Skaters: Match your squat jump rep total (each leg) Repeat 3-5 times resting only when needed. Day 16 – Rest Day or perform the workout below Core Blaster Workout #2: Move from one exercise to the next resting only where it says to rest. Complete three full rounds. Toe Touches: 30 seconds Frog Sit-Ups: 30 seconds Crunch Side Punches: 30 seconds Rest 30 seconds and repeat 3 total rounds.



Week 3-4 Workouts Day 17 - Match Push Workout #1 – Barbarian Rush First perform as many pushups or knee pushups in a row as you can. Once you finish your max pushup total, you will then complete the same number of repetitions for all the remaining exercises. For example, if you do 15 total pushups, you will perform 15 reps on all exercises listed below. Rest only when you need to rest and complete 3-5 rounds as fast as possible. Keep track of how long the workout takes you. Pushups: Max Reps Squat Jumps: Match your pushup rep total Mountain Climbers: Match your pushup rep total (each leg) Leg Raise To Hip Up: Match your pushup rep total Burpees: Match your pushup rep total Repeat 3-5 times resting only when needed. Rest 1-3 minutes before moving to the workout below (optional): Core Cardio Crushers #9 – Sprints and Abs and Sprints Oh My! Move from one exercise to the next with no rest. Rest ONLY when needed. Complete 10 full rounds. Sprints in Place: 15 seconds Russian Twists: 30 seconds Sprints in Place: 15 seconds Rocking Planks: 30 seconds Repeat 10 full rounds without rest. Keep track of how long the workout took you. Day 18 – Rest Day or perform the workout below Core Blaster Workout #3: Move from one exercise to the next resting only when needed. Complete three full rounds. Full Extended Sit Up: 15 reps Leg Raise to Hip Up: 15 reps Ab Wheel Rollout: 15 reps Plank Spiderman Climbs: 15 reps each side Repeat 3 full rounds resting only when needed.



Week 3-4 Workouts Day 19 - SICC Workout #7– 20-10 Commander Incredible Complete 20 seconds on,10 seconds rest of the 4 exercises below for 2 full rounds. Once finished with 2 full rounds, rest 90 seconds and complete 2 rounds of circuit #2 doing 30-seconds on each exercise with a 5 second transition between exercises. Circuit 1: 20 seconds on, 10 seconds rest of the exercises below: Close Grip To Regular Grip Explosive Pushups Superman Jumps Single Leg Burpees (each leg) Plank Leg Raise (alternating) Repeat 2 times After round 2, rest 90 seconds and complete the following: Pull-Ups: 30 seconds Squat to Squat Jumps: 30 seconds Clapping Pushups: 30 seconds Spiderman Plank Climbs: 30 seconds Rest 30s and repeat 2 total rounds. Rest 1-3 minutes before moving to the workout below (optional): SICC Workout #9– 20-10 Ace Up Your Sleeve Complete 20 seconds on,10 seconds rest of the 4 exercises below for 2 full rounds. Half to Full Pushups: 20-10 Squat to Toes: 20-10 Sit Throughs: 20-10 Sprints in Place: 20-10 Complete TWO total rounds. Day 20 and 21 – Rest and Recovery Days




Week 3-4 Workouts Day 22 - Heart Rate Accelerator #3 – Jump Your Way Fit First, do 15-seconds of squat jumps followed by a 15-second rest. Repeat in this fashion for the full 6-minutes. Once finished with the Squat Jumps, rest 1-3 minutes and move to the 3 exercise circuit. Squat Jumps: 15 seconds on 15 seconds off for 6 minutes (only do once) Rest 1-3 minutes and then complete the circuit below: Burpees: 30 seconds Side Plank Reach Through: 30 seconds each side X-Body Mountain Climbers: 30 seconds Repeat 3-5 times depending on fitness level. Rest between rounds as needed. Be sure to track how long the circuit took you and how many rounds you did. Rest 1-3 minutes before moving to the workout below (optional): Match Push Workout #3 – The Jump Off First perform as many Squat Jumps in a row as you can. Once you finish your max squat jump total, you will then complete the same number of repetitions for all the remaining exercises. For example, if you do 15 total squat jumps, you will perform 15 reps on all exercises listed below. Rest only when you need to rest and complete 3-5 rounds as fast as possible. Keep track of how long the workout takes you. Squat Jumps: Max Reps Spiderman Climbs: Match your squat jump rep total (each leg) Low Lunge: Match your squat jump rep total (each leg) Pushups: Match your squat jump rep total In-n-Outs: Match your squat jump rep total Ice Skaters: Match your squat jump rep total (each leg) Repeat 3-5 times resting only when needed. Day 23 – Rest Day or perform the workout below Core Blaster Workout #1: Move from one exercise to the next resting only when needed. Complete two full rounds. In-n-Outs or V-Ups: 10 reps Side Planks: 20 seconds on each side Heel Reach: 10 each side Planks: 30-60 seconds Repeat 2 times.



Week 3-4 Workouts Day 24 - Match Push Workout #1 – Barbarian Rush First perform as many pushups or knee pushups in a row as you can. Once you finish your max pushup total, you will then complete the same number of repetitions for all the remaining exercises. For example, if you do 15 total pushups, you will perform 15 reps on all exercises listed below. Rest only when you need to rest and complete 3-5 rounds as fast as possible. Keep track of how long the workout takes you. Pushups: Max Reps Squat Jumps: Match your pushup rep total Mountain Climbers: Match your pushup rep total (each leg) Leg Raise To Hip Up: Match your pushup rep total Burpees: Match your pushup rep total Repeat 3-5 times resting only when needed. Rest 1-3 minutes before moving to the workout below (optional): Core Cardio Crushers #9 – Sprints and Abs and Sprints Oh My! Move from one exercise to the next with no rest. Rest ONLY when needed. Complete 10 full rounds. Sprints in Place: 15 seconds Russian Twists: 30 seconds Sprints in Place: 15 seconds Rocking Planks: 30 seconds Repeat 10 full rounds without rest. Keep track of how long the workout took you. Day 25 – Rest Day or perform the workout below Core Blaster Workout #3: Move from one exercise to the next resting only when needed. Complete three full rounds. Full Extended Sit Up: 15 reps Leg Raise to Hip Up: 15 reps Ab Wheel Rollout: 15 reps Plank Spiderman Climbs: 15 reps each side Repeat 3 full rounds resting only when needed.



Week 3-4 Workouts Day 26 - SICC Workout #7– 20-10 Commander Incredible Complete 20 seconds on,10 seconds rest of the 4 exercises below for 2 full rounds. Once finished with 2 full rounds, rest 90 seconds and complete 2 rounds of circuit #2 doing 30-seconds on each exercise with a 5 second transition between exercises. Circuit 1: 20 seconds on, 10 seconds rest of the exercises below: Close Grip To Regular Grip Explosive Pushups Superman Jumps Single Leg Burpees (each leg) Plank Leg Raise (alternating) Repeat 2 times After round 2, rest 90 seconds and complete the following: Pull-Ups: 30 seconds Squat to Squat Jumps: 30 seconds Clapping Pushups: 30 seconds Spiderman Plank Climbs: 30 seconds Rest 30s and repeat 2 total rounds. Rest 1-3 minutes before moving to the workout below (optional): SICC Workout #9– 20-10 Ace Up Your Sleeve Complete 20 seconds on,10 seconds rest of the 4 exercises below for 2 full rounds. Half to Full Pushups: 20-10 Squat to Toes: 20-10 Sit Throughs: 20-10 Sprints in Place: 20-10 Complete TWO total rounds. Day 27 and 28 – Rest and Recovery Days




Week 5-6 Workouts Day 29 – SICC Workout #5– 20-10 Leg Punisher EXTREME Complete 20 seconds on,10 seconds rest TWO times for each exercise below (60 seconds each) then move to the next exercise. Once finished with the 4-minutes on circuit 1, rest 60-seconds and complete 30 seconds on each exercise in circuit #2 going through ONE time only. Circuit #1: 20 seconds on, 10 seconds rest for two rounds on each exercise, then move to the next exercise. Punisher Bodyweight Squats: 20-10 X2 Punisher Prisoner Squats: 20-10 X2 Punisher Squat to Toes: 20-10 X2 Punisher Squat Jumps: 20-10 X2 Once finished with the 4-minutes, rest 60 seconds then complete the circuit below: Swing Through Lunges: 30 seconds each side Toe Touches: 30 seconds Bulgarian Split Squat: 30 seconds each side In-n-Outs: 30 seconds Jump Lunges: 30 seconds Repeat only once. Rest 1-3 minutes before moving to the workout below (optional): Core Cardio Crushers #2 – Body Like Batman Move from one exercises to the next resting ONLY when needed. Rest 60-seconds between full rounds and repeat 3 total rounds. Burpees: 30 seconds Leg Raises: 30 seconds Hand Walk Out: 30 seconds Up Downs: 30 seconds Toe Touches: 30 seconds Sprints in Place: 30 seconds Rest up to 60-seconds and repeat 3 total rounds.



Week 5-6 Workouts Day 30 – Rest Day or perform the workout below Match Push Workout #7 – Ripped Like Robin First perform as many In-n-Outs in a row as you can. Once you finish your max reps for in-n-outs, you will then complete the same number of reps for all the remaining exercises. For example, if you do 15 total reps on in-n-outs, you will perform 15 reps on all exercise listed below. Rest only when you need to rest and complete 3-5 rounds as fast as possible. In-n-Outs: Max Reps T-Pushups: Match your In-n-Outs rep total Burpees: Match your In-n-Outs rep total Outside Mountain Climbers: Match your In-n-Outs rep total (each side) Repeat 3-5 times resting only when needed. Rest 1-3 minutes and complete the following (optional): Core Blaster Workout #7: Move from one exercise to the next resting only when needed. Complete two full rounds. Hanging Leg Raises: 8 reps Decline Weighted Crunch: 12 reps In-n-Outs: 15 reps Plank to Pushup Spiderman Climbs: 12 reps Rocking Planks: 60 seconds Repeat 2 times resting only when needed.



Week 5-6 Workouts Day 31 – Heart Rate Accelerator #2 – Burpee Delight First, do 30-seconds of burpees followed by a 30-second rest. Repeat in this fashion for the full 6-minutes. Once finished with the Burpees, rest 1-3 minutes and move to the 3 exercise circuit. Burpees: 30 seconds on 30 seconds off for 6 minutes (only do once) Rest 1-3 minutes and then complete the circuit below: Outside Mountain Climbers: 60-seconds Prisoner Squats: 60-seconds Pushups: 60-seconds Repeat 1-3 times depending on fitness level. Rest only when needed. Be sure to track how long the circuit took you and how many rounds you did. Rest 1-3 minutes after the circuit above then complete the following (optional): Match Push Workout #4 – Tri-Jumps First perform as many Close Grip Pushups in a row as you can. Once you finish your max close grip pushup total, you will then complete the same number of repetitions for all the remaining exercises. For example, if you do 15 total close grip pushups, you will perform 15 reps on all exercise listed below. Rest only when you need to rest and complete 3-5 rounds as fast as possible. Keep track of how long the workout takes you. Close Grip Pushups: Max Reps Low Prisoner Front Lunges: Match your close grip pushup rep total (each leg) Squat to Squat Jump: Match your close grip pushup rep total Burpee Double Jump: Match your close grip pushup rep total Rocking Planks: Match your close grip pushup rep total X2 (double the reps here) Repeat 3-5 times resting only when needed.



Week 5-6 Workouts Day 32 – Rest Day or perform the workout below Core Cardio Crushers #8 – Going Toe-to-Toe With Your Abs! Move from one exercise to the next with no rest. Rest ONLY when needed. Complete 5 full rounds. Squat to Toes: 30 seconds Crunch Punches: 30 seconds Mountain Climbers (controlled): 30 seconds Bicycles: 30 seconds Repeat 5 full rounds resting only when needed. Keep track of how long the workout took you. Rest 1-3 minutes and complete the following (optional): Core Blaster Workout #10: Move from one exercise to the next resting only when needed. Complete two full rounds. X-Body Mountain Climbers: 60 reps (30 each leg) Ab Scissors: 20 each leg Side Crunch: 20 reps each side Russian Twist: 60 reps total Repeat 2 times resting only when needed.



Week 5-6 Workouts Day 33 – Heart Rate Accelerator #5 – Jump Rope Blaster First, do 20-seconds of jump rope as fast as possible followed by a 10-second rest. Repeat in this fashion for the full 6-minutes. Once finished with the Jump Rope, rest 1-3 minutes and move to the 4 exercise circuit. Jump Rope (as fast as possible): 20 seconds on 10 seconds off for 6 minutes (only do once) Rest 1-3 minutes and then complete the circuit below: Jump Rope Sprint: 60-seconds Close Grip Pushups: 60-seconds Side-to-Side Jump Rope: 60-seconds Rocking Planks: 60-seconds Repeat 1-3 times depending on fitness level. Rest only when needed. Be sure to track how long the circuit took you and how many rounds you did. Rest 1-3 minutes then complete the workout below (optional) Match Push Workout #6 – Sprint Blaster First perform as many Sprints in Place SECONDS in a row as you can. Once you finish your max seconds for sprints in place, you will then complete the same number of seconds for all the remaining exercises. For example, if you do 15 total seconds on sprints in place, you will perform 15 seconds on all exercise listed below. Rest only when you need to rest and complete 3-5 rounds as fast as possible. Keep track of how long the workout takes you. Sprints in Place: Max Seconds Side Plank Dips: Match your sprints in place seconds total (each side) Jump Lunges: Match your sprints in place seconds total Ab Wheel Rollout: Match your sprints in place seconds total Repeat 3-5 times resting only when needed. Day 34 and 35 – Rest and Recovery Days




Week 5-6 Workouts Day 36 – SICC Workout #5– 20-10 Leg Punisher EXTREME Complete 20 seconds on,10 seconds rest TWO times for each exercise below (60 seconds each) then move to the next exercise. Once finished with the 4-minutes on circuit 1, rest 60-seconds and complete 30 seconds on each exercise in circuit #2 going through ONE time only. Circuit #1: 20 seconds on, 10 seconds rest for two rounds on each exercise, then move to the next exercise. Punisher Bodyweight Squats: 20-10 X2 Punisher Prisoner Squats: 20-10 X2 Punisher Squat to Toes: 20-10 X2 Punisher Squat Jumps: 20-10 X2 Once finished with the 4-minutes, rest 60 seconds then complete the circuit below: Swing Through Lunges: 30 seconds each side Toe Touches: 30 seconds Bulgarian Split Squat: 30 seconds each side In-n-Outs: 30 seconds Jump Lunges: 30 seconds Repeat only once. Rest 1-3 minutes before moving to the workout below (optional): Core Cardio Crushers #2 – Body Like Batman Move from one exercises to the next resting ONLY when needed. Rest 60-seconds between full rounds and repeat 3 total rounds. Burpees: 30 seconds Leg Raises: 30 seconds Hand Walk Out: 30 seconds Up Downs: 30 seconds Toe Touches: 30 seconds Sprints in Place: 30 seconds Rest up to 60-seconds and repeat 3 total rounds.



Week 5-6 Workouts Day 37 – Rest Day or perform the workout below Match Push Workout #7 – Ripped Like Robin First perform as many In-n-Outs in a row as you can. Once you finish your max reps for in-n-outs, you will then complete the same number of reps for all the remaining exercises. For example, if you do 15 total reps on in-n-outs, you will perform 15 reps on all exercise listed below. Rest only when you need to rest and complete 3-5 rounds as fast as possible. In-n-Outs: Max Reps T-Pushups: Match your In-n-Outs rep total Burpees: Match your In-n-Outs rep total Outside Mountain Climbers: Match your In-n-Outs rep total (each side) Repeat 3-5 times resting only when needed. Rest 1-3 minutes and complete the following (optional): Core Blaster Workout #7: Move from one exercise to the next resting only when needed. Complete two full rounds. Hanging Leg Raises: 8 reps Decline Weighted Crunch: 12 reps In-n-Outs: 15 reps Plank to Pushup Spiderman Climbs: 12 reps Rocking Planks: 60 seconds Repeat 2 times resting only when needed.



Week 5-6 Workouts Day 38 – Heart Rate Accelerator #2 – Burpee Delight First, do 30-seconds of burpees followed by a 30-second rest. Repeat in this fashion for the full 6-minutes. Once finished with the Burpees, rest 1-3 minutes and move to the 3 exercise circuit. Burpees: 30 seconds on 30 seconds off for 6 minutes (only do once) Rest 1-3 minutes and then complete the circuit below: Outside Mountain Climbers: 60-seconds Prisoner Squats: 60-seconds Pushups: 60-seconds Repeat 1-3 times depending on fitness level. Rest only when needed. Be sure to track how long the circuit took you and how many rounds you did. Rest 1-3 minutes after the circuit above then complete the following (optional): Match Push Workout #4 – Tri-Jumps First perform as many Close Grip Pushups in a row as you can. Once you finish your max close grip pushup total, you will then complete the same number of repetitions for all the remaining exercises. For example, if you do 15 total close grip pushups, you will perform 15 reps on all exercise listed below. Rest only when you need to rest and complete 3-5 rounds as fast as possible. Keep track of how long the workout takes you. Close Grip Pushups: Max Reps Low Prisoner Front Lunges: Match your close grip pushup rep total (each leg) Squat to Squat Jump: Match your close grip pushup rep total Burpee Double Jump: Match your close grip pushup rep total Rocking Planks: Match your close grip pushup rep total X2 (double the reps here) Repeat 3-5 times resting only when needed.



Week 5-6 Workouts Day 39 – Rest Day or perform the workout below Core Cardio Crushers #8 – Going Toe-to-Toe With Your Abs! Move from one exercise to the next with no rest. Rest ONLY when needed. Complete 5 full rounds. Squat to Toes: 30 seconds Crunch Punches: 30 seconds Mountain Climbers (controlled): 30 seconds Bicycles: 30 seconds Repeat 5 full rounds resting only when needed. Keep track of how long the workout took you. Rest 1-3 minutes and complete the following (optional): Core Blaster Workout #10: Move from one exercise to the next resting only when needed. Complete two full rounds. X-Body Mountain Climbers: 60 reps (30 each leg) Ab Scissors: 20 each leg Side Crunch: 20 reps each side Russian Twist: 60 reps total Repeat 2 times resting only when needed.



Week 5-6 Workouts Day 40 – Heart Rate Accelerator #5 – Jump Rope Blaster First, do 20-seconds of jump rope as fast as possible followed by a 10-second rest. Repeat in this fashion for the full 6-minutes. Once finished with the Jump Rope, rest 1-3 minutes and move to the 4 exercise circuit. Jump Rope (as fast as possible): 20 seconds on 10 seconds off for 6 minutes (only do once) Rest 1-3 minutes and then complete the circuit below: Jump Rope Sprint: 60-seconds Close Grip Pushups: 60-seconds Side-to-Side Jump Rope: 60-seconds Rocking Planks: 60-seconds Repeat 1-3 times depending on fitness level. Rest only when needed. Be sure to track how long the circuit took you and how many rounds you did. Rest 1-3 minutes then complete the workout below (optional) Match Push Workout #6 – Sprint Blaster First perform as many Sprints in Place SECONDS in a row as you can. Once you finish your max seconds for sprints in place, you will then complete the same number of seconds for all the remaining exercises. For example, if you do 15 total seconds on sprints in place, you will perform 15 seconds on all exercise listed below. Rest only when you need to rest and complete 3-5 rounds as fast as possible. Keep track of how long the workout takes you. Sprints in Place: Max Seconds Side Plank Dips: Match your sprints in place seconds total (each side) Jump Lunges: Match your sprints in place seconds total Ab Wheel Rollout: Match your sprints in place seconds total Repeat 3-5 times resting only when needed. Day 41 and 42 – Rest and Recovery Days




Week 7-8 Workouts Day 43 – SICC Workout #5– 20-10 Leg Punisher EXTREME Complete 20 seconds on,10 seconds rest TWO times for each exercise below (60 seconds each) then move to the next exercise. Once finished with the 4-minutes on circuit 1, rest 60-seconds and complete 30 seconds on each exercise in circuit #2 going through ONE time only. Circuit #1: 20 seconds on, 10 seconds rest for two rounds on each exercise, then move to the next exercise. Punisher Bodyweight Squats: 20-10 X2 Punisher Prisoner Squats: 20-10 X2 Punisher Squat to Toes: 20-10 X2 Punisher Squat Jumps: 20-10 X2 Once finished with the 4-minutes, rest 60 seconds then complete the circuit below: Swing Through Lunges: 30 seconds each side Toe Touches: 30 seconds Bulgarian Split Squat: 30 seconds each side In-n-Outs: 30 seconds Jump Lunges: 30 seconds Repeat only once. Rest 1-3 minutes before moving to the workout below (optional): 4X4 Shred Workout #2 – Leg Jolt! Perform as many Squat Jumps as possible in 4-minutes. Once finished, rest 2-minutes and complete the circuit that follows. 4-Minutes: As many Squat Jumps or Squat to Toes or Bodyweight Squat as possible in 4-minutes. Rest 2 minutes then complete: Hand Walk Out: 30 seconds Pull-Ups: 30 seconds Sky Reach: 30 seconds Ali Shuffle: 30 seconds Rest 30 seconds and repeat 3-5 times.



Week 7-8 Workouts Day 44 – Rest Day or perform the workout below Core Cardio Crushers #5 – Deadly Combo Climb Move from one exercises to the without rest. Rest 10 seconds between full rounds and repeat 5 total rounds. Outside Mountain Climbers: 10 seconds Mountain Climbers: 10 seconds X-Body Mountain Climbers: 10 seconds Spiderman Planks: 10 seconds each side Rest 10 seconds and repeat 5 total rounds. Rest 1-3 minutes and complete the following workout below (optional): Core Blaster Workout #6: Complete 30 seconds on each exercise followed by a 15 second rest. Complete in this fashion for up to 4 rounds. Interval 30 on 15 off Frog Raises: 30 seconds -15 second rest Hip Raises: 30 seconds -15 second restricting Toe Touches: 30 seconds -Rest 15 seconds Crunch Punches: 30 seconds -Rest 15 seconds Repeat up to 4 times.



Week 7-8 Workouts Day 45 – 4X4 Shred Workout #3 – Burpees Like Bane Perform as many Burpees as possible in 4-minutes. Once finished, rest 2-minutes and complete the circuit that follows. 4-Minutes: As many Burpees as possible. Rest 2 minutes then complete: Pushups: 60 seconds Prisoner Squats: 60 seconds Outside/X-Body Mountain Climber Combo: 60 seconds Planks or Rocking Planks: 60 seconds Rest 60 seconds and repeat 1-3 times. Rest 1-3 minutes before moving to the workout below (optional): Core Cardio Crushers #2 – Body Like Batman Move from one exercises to the next resting ONLY when needed. Rest 60-seconds between full rounds and repeat 3 total rounds. Burpees: 30 seconds Leg Raises: 30 seconds Hand Walk Out: 30 seconds Up Downs: 30 seconds Toe Touches: 30 seconds Sprints in Place: 30 seconds Rest up to 60-seconds and repeat 3 total rounds.



Week 7-8 Workouts Day 46 – Rest Day or perform the workout below Heart Rate Accelerator #1 – Death By Sprinting First, do 10-seconds of sprints in place followed by a 10-second rest. Repeat in this fashion for the full 7-minutes. Once finished with the Sprints in Place, rest 1-3 minutes and move to the 3 exercise circuit. Sprints in Place: 10 seconds on 10 seconds off for 7 minutes (only do once) Rest 1-3 minutes and then complete the circuit below: Reach Through Pushups: 10-20 reps Squat Jumps: 10-20 reps Leg Raise to Hip Up: 10-20 reps Repeat 3-5 times depending on fitness level. Rest only when needed. Be sure to track how long the circuit took you and how many rounds you did. Rest 1-3 minutes before moving to the workout below (optional): Core Blaster Workout #8: Blasted Obliques Move from one exercise to the next resting only when needed. Complete two full rounds. Standing Oblique Crunch: 20 each side Cross Body Crunch: 20 each side Decline Punches: 30 total Side Plank: 30 seconds each side Complete 2 full rounds resting only when needed.



Week 7-8 Workouts Day 47 – 4X4 Shred Workout #4 – Pull-60 Combo Perform as many Pull-Ups as possible in 4-minutes. Once finished, rest 2-minutes and complete the circuit that follows. 4-Minutes: As many Pull-Ups as possible. Rest 2 minutes then complete: Burpee Star Jumps: 60 seconds Planks or Rocking Planks: 60 seconds Ground Lunge Punches: 60 seconds T-Pushups: 60 seconds Rest 60 seconds and repeat 1-3 times. Match Push Workout #2 – Total Body Annihilation First perform as many burpees in a row as you can. Once you finish your max burpee total, you will then complete the same number of repetitions for all the remaining exercises. For example, if you do 15 total burpees, you will perform 15 reps on all exercises listed below. Rest only when you need to rest and complete 3-5 rounds as fast as possible. Keep track of how long the workout takes you. Burpees: Max Reps Prisoner Squat Jump: Match your burpee rep total Jump Lunges: Match your burpee rep total Close Grip Pushups: Match your burpee rep total Cross Body Crunch: Match your burpee rep total (each side) Repeat 3-5 times resting only when needed. Day 48 and 49 – Rest and Recovery Days




Week 7-8 Workouts Day 50 – SICC Workout #5– 20-10 Leg Punisher EXTREME Complete 20 seconds on,10 seconds rest TWO times for each exercise below (60 seconds each) then move to the next exercise. Once finished with the 4-minutes on circuit 1, rest 60-seconds and complete 30 seconds on each exercise in circuit #2 going through ONE time only. Circuit #1: 20 seconds on, 10 seconds rest for two rounds on each exercise, then move to the next exercise. Punisher Bodyweight Squats: 20-10 X2 Punisher Prisoner Squats: 20-10 X2 Punisher Squat to Toes: 20-10 X2 Punisher Squat Jumps: 20-10 X2 Once finished with the 4-minutes, rest 60 seconds then complete the circuit below: Swing Through Lunges: 30 seconds each side Toe Touches: 30 seconds Bulgarian Split Squat: 30 seconds each side In-n-Outs: 30 seconds Jump Lunges: 30 seconds Repeat only once. Rest 1-3 minutes before moving to the workout below (optional): 4X4 Shred Workout #2 – Leg Jolt! Perform as many Squat Jumps as possible in 4-minutes. Once finished, rest 2-minutes and complete the circuit that follows. 4-Minutes: As many Squat Jumps or Squat to Toes or Bodyweight Squat as possible in 4-minutes. Rest 2 minutes then complete: Hand Walk Out: 30 seconds Pull-Ups: 30 seconds Sky Reach: 30 seconds Ali Shuffle: 30 seconds Rest 30 seconds and repeat 3-5 times.



Week 7-8 Workouts Day 51 – Rest Day or perform the workout below Core Cardio Crushers #5 – Deadly Combo Climb Move from one exercises to the without rest. Rest 10 seconds between full rounds and repeat 5 total rounds. Outside Mountain Climbers: 10 seconds Mountain Climbers: 10 seconds X-Body Mountain Climbers: 10 seconds Spiderman Planks: 10 seconds each side Rest 10 seconds and repeat 5 total rounds. Rest 1-3 minutes and complete the following workout below (optional): Core Blaster Workout #6: Complete 30 seconds on each exercise followed by a 15 second rest. Complete in this fashion for up to 4 rounds. Interval 30 on 15 off Frog Raises: 30 seconds -15 second rest Hip Raises: 30 seconds -15 second restricting Toe Touches: 30 seconds -Rest 15 seconds Crunch Punches: 30 seconds -Rest 15 seconds Repeat up to 4 times.



Week 7-8 Workouts Day 52 – 4X4 Shred Workout #3 – Burpees Like Bane Perform as many Burpees as possible in 4-minutes. Once finished, rest 2-minutes and complete the circuit that follows. 4-Minutes: As many Burpees as possible. Rest 2 minutes then complete: Pushups: 60 seconds Prisoner Squats: 60 seconds Outside/X-Body Mountain Climber Combo: 60 seconds Planks or Rocking Planks: 60 seconds Rest 60 seconds and repeat 1-3 times. Rest 1-3 minutes before moving to the workout below (optional): Core Cardio Crushers #2 – Body Like Batman Move from one exercises to the next resting ONLY when needed. Rest 60-seconds between full rounds and repeat 3 total rounds. Burpees: 30 seconds Leg Raises: 30 seconds Hand Walk Out: 30 seconds Up Downs: 30 seconds Toe Touches: 30 seconds Sprints in Place: 30 seconds Rest up to 60-seconds and repeat 3 total rounds.



Week 7-8 Workouts Day 53 – Rest Day or perform the workout below Heart Rate Accelerator #1 – Death By Sprinting First, do 10-seconds of sprints in place followed by a 10-second rest. Repeat in this fashion for the full 7-minutes. Once finished with the Sprints in Place, rest 1-3 minutes and move to the 3 exercise circuit. Sprints in Place: 10 seconds on 10 seconds off for 7 minutes (only do once) Rest 1-3 minutes and then complete the circuit below: Reach Through Pushups: 10-20 reps Squat Jumps: 10-20 reps Leg Raise to Hip Up: 10-20 reps Repeat 3-5 times depending on fitness level. Rest only when needed. Be sure to track how long the circuit took you and how many rounds you did. Rest 1-3 minutes before moving to the workout below (optional): Core Blaster Workout #8: Blasted Obliques Move from one exercise to the next resting only when needed. Complete two full rounds. Standing Oblique Crunch: 20 each side Cross Body Crunch: 20 each side Decline Punches: 30 total Side Plank: 30 seconds each side Complete 2 full rounds resting only when needed.



Week 7-8 Workouts Day 54 – 4X4 Shred Workout #4 – Pull-60 Combo Perform as many Pull-Ups as possible in 4-minutes. Once finished, rest 2-minutes and complete the circuit that follows. 4-Minutes: As many Pull-Ups as possible. Rest 2 minutes then complete: Burpee Star Jumps: 60 seconds Planks or Rocking Planks: 60 seconds Ground Lunge Punches: 60 seconds T-Pushups: 60 seconds Rest 60 seconds and repeat 1-3 times. Match Push Workout #2 – Total Body Annihilation First perform as many burpees in a row as you can. Once you finish your max burpee total, you will then complete the same number of repetitions for all the remaining exercises. For example, if you do 15 total burpees, you will perform 15 reps on all exercises listed below. Rest only when you need to rest and complete 3-5 rounds as fast as possible. Keep track of how long the workout takes you. Burpees: Max Reps Prisoner Squat Jump: Match your burpee rep total Jump Lunges: Match your burpee rep total Close Grip Pushups: Match your burpee rep total Cross Body Crunch: Match your burpee rep total (each side) Repeat 3-5 times resting only when needed. Day 55 and 56 – Rest and Recovery Days




Superhero Abs www.GetSuperheroAbs.com

Author: Dennis Heenan Questions: Email dennis [at] fatburningnation [dot] com

superhero abs: 8-week workout...

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