1. Abs A Chest Arms

2. Without equipment With equipment
Bridge
Crunch
Crunch(Bicycle)
Heel Touch
Hip Extension
Hip Raise
Hop
Leg Raise
Plank
Plank(Side)
Plank Jacks
Pull In(Lying)
Scissor Kick
Side Bridge
Sit Up
Toe Touch
Twist
Twist(Russian)

3. Lie flat on the floor with your hands behind
your head, knees bent. Do not grab onto
your legs or put your hands on the floor as
this will cause you to use the muscles in
your legs not your abdominals.

4. Then lift the upper half of your back rather
than your whole back as this will tighten
and stretch your abdominals better than
just a sit up. Do not take feet off floor.

5. Do as shown before. It is recommend that
about 30-50 reps and you can do them with
a weight. For more variations look back at
the list.

6. Without equipment With equipment
Crunch(Decline Bench)
Flutter Kicks
Hyper Extension
Leg Raise(bicycle)
Leg Raise(Knees Bent)
Leg Raise(Legs Straight)
Leg Raise(Oblique)
Leg Raise(Seated
Pull In(Seated)
Side Bend(Single Side)
Side Bridge(Bench)
Sit-up(Decline Bench)
Woodchopper
Twist(Russian Standing)
Side Press
Dumbbell Hyperextension
Side Bend(Overhead)
Side Bend

7. Without equipment With equipment
Burpee(On Feet)
Burpee(On Knees)
Push-up(Diamond)
Push-up(Various)
T Push-up

8. Without equipment With equipment
Bench Press(Various Decline)
Bench Press(Various Incline)
Floor Press
Floor Press(Alternating)
Fly(Decline Bench)
Fly(Flat Bench)
Fly(Seated)
Push-up Row
T-Push-up
Fly(Back)

9. Without equipment With equipment
Dip
Dip(Assisted)
Dip(Bench-Bent Knees)
Dip(Bench Straight Legs)

10. Without equipment With equipment
Biceps Curl(Various)
Crossover
Lunge
Swing
Swing(One Hand)
Triceps Extension(Various)
Triceps Kickback(Various)
Wrist Curl
Wrist Curl(Behind Back)

11. Meals For You
Calorie Calc