Workout plan
Abs And Sixpack Without Weights And Equipment

1

Exercise	Sets	Duration per set Rest
Crunch	3✕	15-20 rep.
Leg Raise, Lying	3✕	15-25 rep.
Plank	3✕	1 min
Reverse Crunch	3✕	15-25 rep.
Side Plank	3✕	1 min
Diagonal Crunch	3✕	10-15 rep.
Oblique Crunch	3✕	10-15 rep.
Lower Body Russian Twist / Windshield Wiper	3✕	10-15 rep.

2

Exercise	Sets	Duration per set Rest
Mountain Climber	4✕	14 rep.
Plank Walk-out / Inchworm	3✕	8 rep.
Scissor Kick	3✕	20 rep.
Dead Bugs	3✕	20 rep.
Spiderman Crunch	4✕	12 rep.
Lower Body Russian Twist / Windshield Wiper	3✕	12 rep.
Diagonal Crunch	3✕	12 rep.

3

Exercise	Sets	Duration per set Rest
Bent Knee Leg Raise, Lying	3✕	12 rep.
Crunch With Lifted Legs	4✕	8-10 rep.
Hip Raise / Pulse Up	3✕	10 rep.
Plank	3✕	15-20 s
Side Plank With Rotation	4✕	8 rep.
Side Reach / Foot to Foot Crunch	4✕	10 rep.
Lower Body Russian Twist / Windshield Wiper	4✕	10 rep.

Frequently asked questions around the training e.g. a workout routine instruction