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Beginner26 days12 workouts

Bench Abs

A 4-week abs and core program: 3 workouts a week (Mon/Wed/Fri), 12 workouts. Only a bench needed: flat and incline leg raises, twisting sit-ups, plus planks and bodyweight moves. 4–5 exercises, 3–4 sets; +1 rep every week.

Open workouts

Available without signing up (first 2 days of the plan).

Day 1

4 exercises · 13 sets

Неделя 1, Пн — Пресс A

  • Lying Leg Raise on Flat Bench
    Abs
    • 12 reps
    • 12 reps
    • 12 reps
    • 12 reps
  • Sit-Up
    Abs
    • 12 reps
    • 12 reps
    • 12 reps
  • Планка подъем ног вверх
    Legs
    • 10 reps
    • 10 reps
    • 10 reps
  • Back Extension (Reverse Hyper)
    Back
    • 10 reps
    • 10 reps
    • 10 reps

Locked: 11 workouts

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Day 34 exercises · 13 sets
  • Lying Leg Raise on Incline Bench — Abs
  • Twisting Sit-Up on Incline Bench — Abs
  • Планка прыжки ноги в стороны — Legs
  • Sit-Up — Abs
Day 55 exercises · 16 sets
  • Twisting Sit-Up on Incline Bench — Abs
  • Lying Leg Raise on Flat Bench — Abs
  • Планка подъем ног вверх — Legs
  • Back Extension (Reverse Hyper) — Back
  • Lying Leg Raise on Incline Bench — Abs
Day 84 exercises · 13 sets
  • Lying Leg Raise on Flat Bench — Abs
  • Sit-Up — Abs
  • Планка подъем ног вверх — Legs
  • Back Extension (Reverse Hyper) — Back
Day 104 exercises · 13 sets
  • Lying Leg Raise on Incline Bench — Abs
  • Twisting Sit-Up on Incline Bench — Abs
  • Планка прыжки ноги в стороны — Legs
  • Sit-Up — Abs
Day 125 exercises · 16 sets
  • Twisting Sit-Up on Incline Bench — Abs
  • Lying Leg Raise on Flat Bench — Abs
  • Планка подъем ног вверх — Legs
  • Back Extension (Reverse Hyper) — Back
  • Lying Leg Raise on Incline Bench — Abs
Day 154 exercises · 13 sets
  • Lying Leg Raise on Flat Bench — Abs
  • Sit-Up — Abs
  • Планка подъем ног вверх — Legs
  • Back Extension (Reverse Hyper) — Back

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