Join with me and many girls the AbsWithNad 8 week challenge. I’ll give you the exact workout plan with structure, time, sets and reps. We do it together twice up to three times a week and we’ll see your progress from week to week. Use hashtag #AbsWithNad so I can see your photos, can support you and you girls can find and motivate each other. Let’s start work on those abs!

Jump directly to:

Workout Program Week 1 / Workout Program Week 2 / Workout Program Week 3 / Workout Program Week 4 / Workout Program Week 5 / Workout Program Week 6 / Workout Program Week 7 / Workout Program Week 8

Abs With Nad Workout: Week 1

Workout Instruction Video

Workout Session with “Incline Raise”, “Jack-Knife Sit-Up” and “Bicycle Maneuver”

3x 10 Hanging Knee Raises
3x 10 Hanging Knee Raises on the dip station
3x 10 Hanging Leg Raises over Stick (dip station)

Rest 2min between every set

3x 30 Russian Twist (with a 3-5kg ball)
3x 50 Mountain Climbers (Intermediate)
3x 20 Side Plank Dips (each side)
3x 15 Commandos (change your starting arm)
Rest 1min between every set .

Workout Exercise Tips

  • Focus on doing the exercises correct and not to fast. The workout should last about 40min
  • Stop the time. Make sure you’ll rest exactly 2 or 1min between sets
  • Write down how many reps you can do (like 10|9|7). If you can only do 8 reps, it’s ok, rest and do the next set. (Don’t do 8 reps, rest and then the missing 2 reps up to 10)
  • Don’t stop doing your reps bc your muscle hurts. Go as long as you can do the exercise: REPS UNTIL MUSCLE FAILURE
  • Take a sip from your water bottle between every set
  • You can do the Russian Twists also with a 3-5kg dumbbell or plates
  • No access to a high horizontal bar? Laying leg rasies or Incline Raises are a great alternative
  • No access to a gym? No problem! Instead of working at the dip station you can choose two of this exercises:

Incline Raise 3×15 Instruction

Lie on your back on an incline board with your body positioned so your head is at the top of the board. Grab the sides of the board by your head for stability. Flex your hips and knees, and raise your legs until your hips are fully flexed. Bring your knees up toward your shoulders by flexing your waist. This will raise your hips up off the board. Slowly return to the starting position.

Jack-Knife Sit-Up 3×15 Instruction

Lie on your back on your exercise mat. Keep your hands by your sides. Bring your knees in and raise your upper body simultaneously so that your knees come in to your chest. Return to your starting position to complete one rep.

Bicycle Maneuver 3×15 Instruction

Lie on your back on your mat. Press your lower back into the ground and put your hands beside your head. Bring your knees up to a 45-degree angle and slowly perform a pedaling motion: Bring your right knee in toward your chest and lift your left elbow up to touch it. Return your right knee back to the 45-degree angle and repeat with your left leg and right elbow


Abs With Nad Workout: Week 2

Workout Instruction Video


Here my video and workout for week number two. Below are some tips. .

Workout Session with “PLANK LEG LIFTS”, “FIGURE 8’s” and “SIDE PLANK WITH LEG LIFT”

3x 12 Hanging Knee Raises
3x 12 Hanging Leg Raises over Stick (dip station)
3x 12 Hanging Knee Raises to the Side (d. s.)

Rest 90sec between every set.

3x 20 Plank Leg Lifts (each leg 10)
3x 30 Figure 8’s Scissor Chrunches
3x 10 Side Planks with Leg Lift (each side 10)
3x 30 Russian Twists (with a 3-5kg ball)

Rest 1min between every set.

E.g. 12 Hanging Knee Raises(HKR) – 90sec Rest – 12 HKR – 90sec Rest – 12 HKR- start next exercise.

Insider Tips for best results

  • Keep your abs contracted the entire time and do not let your stomach pooch out or relax.
  • You better take a ball (3-5kg) for the Russian Twists. It is way easier to handle and it definitely don’t look as you would carrying the Holy Grail from left to the right like in my case???? .

PLANK LEG LIFTS

Bring your body in plank position. Your body should form a straight line from your neck to your ankles. From that position, brace your core and lift one foot off the floor. You can do 10 with one leg and then 10 with the other or you switch legs (advanced) Do not let hip sink down .

FIGURE 8’s

Take a light weight (best is a basketball) & move it side to side in a figure 8 pattern while your “scissoring” your legs. Torso needs to be still and stable.

SIDE PLANK WITH LEG LIFT

It is difficult to perform and will take some practice before you start feeling strong and confident performing this exercise. Keep the underneath side of your body lifted when you are up in the plank. Your hips shouldn’t sag toward the floor. Lift your top leg up. Repeat 10 times. (advanved) If this is to difficult, you can also lift your leg and aim to hold it there for 10 sec. Lower back to the starting position. Repeat on the other side.


Abs With Nad Workout: Week 3

Workout Instruction Video

Ready for workout week 3 fitfriends? Here we go!

Workout Program with “HANGING KNEE RAISES”, “ELEVATED FEET RUSSIAN TWIST”, “SIDE LEG LIFTS” and more

3x 12 Hanging Knee Raises
3x 10 Iso Hold Pull Up Hanging Knee Raises

Rest 90sec between every set

3x 30 Elevated Feet Russian Twists
3x 20 Cross Body Mountain Climber
3x 20 Side Leg lifts (each side)
3x 20 Side Plank Dips (each side) .

Rest 1min between every set

E.g. 12 Hanging Knee Raises(HKR) – 90sec Rest – 12 HKR – 90sec Rest – 12 HKR- next exercise.

Keep your abs contracted the entire time and do not let your stomach pooch out or relax.

WEEK WORKOUT GOAL

  • Repeat the workout 3 times. I recommend Mon-Wed-Fr or Tue-Thu-Sat
  • Build your core stability & strength with Isometric Core Exercises (Iso pull ups/planks)
  • Concentrating on perfect & slow execution
  • Working on your body tension & body control

HANGING KNEE RAISES

Grab the bar with a little more than shoulder-width overhand grip (more like a V than a U). Bring your knees up to your chest. Do not swing back & forth. Go up in the same pace as you go down- steady slow. Torso needs to be still and stable. Never touch the ground.

ISO HOLD MID PULL UP HANGING KNEE RAISES

To do the Mid-Pull Up Hold, set up where ever you tend to fail, or right above that spot, and hold.(Chin up grip or neutral grip) Move your knees to your chest.

ELEVATED FEET RUSSIAN TWIST

Hold a ball or plate(5k) Lean back so your torso creates a 45-degree angle with the floor. Lift your feet a few inches from the floor. Brace your core and rotate your torso to one while fully extending your opposite leg, then reverse the movement. Plate/Ball does not touch the floor.

CROSS BODY MOUNTAIN CLIMBER

Assume a push-up position. Core is tight. Back is flat. Head is in neutral position. Bring one knee up towards your chest and twist towards the opposing elbow. Contract the core and return the leg to the starting position. Alternate between legs.

SIDE LEG LIFTS

Hold Back, Hip and Buttocks straight, only turn your legs to the side, keep them together and as straight as possible. Move them up and down (about 30cm) Keep your torso still and stable.

Go for it girls! ???? #AbsWithNad


Abs With Nad Workout: Week 4

Workout Exercise Instruction Video

 

Ready for week 4 fitfriends? Here we go!

Workout Program with “HANGING KNEE RAISES”, “ELEVATED FEET RUSSIAN TWIST”, “SIDE LEG LIFTS” and more

3x 12 Hanging Knee Raises
3x 10 Iso Hold Pull Up Hanging Knee Raises
3x 14 Knee Raises to the side

Rest 90sec between every set

3x 20 Side Plank Leg Lift (10 each side)
3x 30 Elevated Feet Russian Twists
3x 20 Plank Thread-Through (10 each side)
3x 40 Side Plank Dips (20 each side) .

Rest 1min between every set .

E.g. 12 Hanging Knee Raises(HKR) – 90sec Rest – 12 HKR – 90sec Rest – 12 HKR- next exercise.

E.g. 20 Side Plank Dips on your right arm – 20 on your left arm – 1min rest – 20 on your right arm – 20 on your left arm – and so on.

WEEK WORKOUT GOAL

  • Repeat the workout 3 times. I recommend Mon-Wed-Fr or Tue-Thu-Sat
  • Build your core stability & strenght with Isometric Core Exercises (Iso pull ups/planks)
  • Concentrating on perfect & slow execution
  • Working on your body tension & body control
  • Improve your coordination and endurance

HANGING KNEE RAISES FOR BEGINNERS

Grab the bar with a little more than shoulder-width overhand grip. Bring your knees up to your chest. Do not swing back & forth. Go up in the same pace as you go down- steady slow.

ISO HOLD MID PULL UP HANGING KNEE RAISES

To do the Mid-Pull Up Hold, set up where ever you tend to fail, or right above that spot, and hold. Move your knees to your chest.

KNEE RAISES TO THE SIDE

Bring your knees up to your Hands (diagonal).

SIDE PLANK LEG LIFT

Keep the underneath side of your body lifted when you are up in the plank. Your hips shouldn’t sag toward the floor. Lift your top leg up.

ELEVATED FEET RUSSIAN TWIST

Hold a ball or plate(5k) Lean back so your torso creates a 45-degree angle with the floor. Lift your feet a few inches from the floor. Brace your core and rotate your torso to one while fully extending your opposite leg, then reverse the movement.

PLANK THREAD-THROUGH

Lift your arm straight up, as if you are giving your imaginary friend a high five. Bending slightly at the waist, reach down and “thread” your arm through the armpit gap between body and the floor.

SIDE PLANK DIPS

Keep your hips up when in neutral position between each rep.

Go for it girls!???


Abs With Nad Workout: Week 5

Workout Instruction Video

Ready for week 5 fitfriends? Here we go!

Workout Program with “SIDE LEGS RAISES”, “ISO HOLD MID PULL UP HANGING KNEE RAISES ” and “KNEE RAISES TO THE SIDE “

3x 15 Hanging Knee Raises
3x 12 Iso Hold Pull Up Hanging Knee Raises
3x 20 Knee Raises to the side

Rest 90sec between every set

3x 40 Side Leg Raises (20 each side)
3x 20 Commandos
3x 30 Elevated Feet Russian Twists
3x 20 Plank Thread-Through (10 each side)

Rest 1min between every set

E.g. 15 Hanging Knee Raises(HKR) – 90sec Rest – 15 HKR – 90sec Rest – 15 HKR- next exercise

E.g. 20 Side Leg Raises on your right arm – 20 on your left arm – 1min rest – 20 on your right arm – 20 on your left arm – and so on

WEEK WORKOUT GOAL

  • Repeat the workout 3 times. I recommend Mon-Wed-Fr or Tue-Thu-Sat
  • Rest!!! Make sure you rest for 90sec/1min rest between every set. (Watch me doing it in the end of the video- so easy!?)
  • Focus on healthy eating

HANGING KNEE RAISES EXERCISE

Grab the bar with a little more than shoulder-width overhand grip. Bring your knees up to your chest. Do not swing back & forth. Go up in the same pace as you go down- steady slow.

ISO HOLD MID PULL UP HANGING KNEE RAISES EXERCISE

To do the Mid-Pull Up Hold, set up where ever you tend to fail, or right above that spot, and hold. Move your knees to your chest.

KNEE RAISES TO THE SIDE EXERCISE

Bring your knees up to your Hands (diagonal)

SIDE LEGS RAISES EXERCISE

Support your body with your elbow. Make sure your legs are straight, go up, stay one sec and repeat. Don’t roll your hips back.

COMMANDOS EXERCISE

Don’t forget to change your starting arm.

ELEVATED FEET RUSSIAN TWIST EXERCISE

Hold a ball or plate(5k) Lean back so your torso creates a 45-degree angle with the floor. Lift your feet a few inches from the floor. Brace your core and rotate your torso to one while fully extending your opposite leg, then reverse the movement.

PLANK THREAD-THROUGH EXERCISE

Lift your arm straight up, as if you are giving your imaginary friend a high five. Bending slightly at the waist, reach down and “thread” your arm through the armpit gap between body and the floor. Repeat 10 times, then change to the other side.

Go for it girls! ??? #AbsWithNad


Abs With Nad Workout: Week 6

Workout Instruction Video

This is Abs With Nad Week 6 || ?

WEEK WORKOUT GOAL

Let’s blast your core into oblivion! This week we’ll do six demanding exercises to take both your abdominal strength and your overall strength to the next level! READY? #AbsWithNad (No music in this video? I didn’t got the link which you usually get to appeal the removal bc of the song) .

Workout Program with “ISO CHIN UP KNEE RAISES”, “ISO PULL UP HOLD KNEE RAISES” and “HANGING KNEE RAISES”

PART 1 @ THE PULL UP BAR

3x 12 Iso Chin Up Knee Raises
3x 12 Iso Pull Up Hold Knee Raises
3x 12 Hanging Knee Raises
Rest 90sec between every set

PART 2 @ THE DIP STATION

3x 14 Knee Raises over Stick
3x 14 Knee Raises on Arms
3x 14 Knee Raises on Hands
Rest 1min between every set

E.g. 12 Hanging Knee Raises(HKR) – 90sec Rest – 12 HKR – 90sec Rest – 12 HKR – next exercise

How to do the Workout?

  • Repeat the workout 3 times. I recommend Mon-Wed-Fr or Tue-Thu-Sat
  • Do the reps until you reach the set or at least UNTIL FAILURE. Until failure means, you want do another rep but your muscle can’t.
  • Bring your knees up to your chest. Do not swing back & forth. Go up in the same pace as you go down- steady slow.

MODERATIONS

  • Incline Bench Hanging Leg Raises
  • Lying Leg Raises
  • Band Resisted Leg Raises
  • Jack Knife Sit Up
  • Incline Raises

FORM IS VERY IMPORTANT WHEN DOING ALL EXERCISES, REMEMBER TO THINK YOUR WAY THROUGH ALL THE MOVEMENTS AND CONTROL YOUR BODY! TALK TO YOUR MUSCLES!

ISO CHIN UP KNEE RAISES (Chin up grip or neutral grip)

Pull your body up until your chin is above the bar, and hold. From the up position, contract your abs and raise your knees to your chest.

ISO PULL UP HOLD KNEE RAISES (Chin up grip or neutral grip)

Set up where ever you tend to fail, or right above that spot, and hold (arms should preferably build a 45 degrees angle) Move your knees to your chest.

HANGING KNEE RAISES (Pull up grip)

Grab the bar with a little more than shoulder-width overhand grip (more like a V than a U). Bring your knees up to your chest. Do not swing back & forth. Go up in the same pace as you go down- steady slow. Torso needs to be still and stable. Never touch the ground.


Abs With Nad Workout: Week 7

Workout Instruction Video

Abs With Nad Week 7 || ?

Girls! Can you believe that you’re already on week 7? Remember your first set of Hanging Knee Raises? Think about it when you’re doing your next set because I’m pretty sure you all have made a huge progress, right? ????? Please focus this week more than ever on not swinging back & forth. WHY? Because on week 8 we’ll go to NEXT LEVEL! We’ll change from Knee Raises to Leg Raises!???? For those who still swinging: TRY DOING IT AT A WALL BAR until you feel stronger. It will keep your core stable. Hubby shows you at the end of the vid how to do it ☺️ thank you love @passion4_2wheels ?? .

Workout Program with “COMMANDOS”, “SCISSOR CLAPS” and “PLANK THREAD-THROUGH”

OK WEEK 7 LET’S GO!??

4x 10 Iso Chin Up Knee Raises
4x 10 Hanging Knee Raises

Rest 90sec between every set

3x 30 Elevated Feet Russian Twists
3x 20 Commandos
3x 30 Scissor Claps
3x 20 Plank Thread-Through (10 each side)

Rest 1min between every set

E.g. 10 Hanging Knee Raises(HKR) – 90sec Rest – 10 HKR – 90sec Rest – 10 HKR- next exercise.

E.g. 10 Plank Thread-Through on your right arm – 10 on your left arm – 1min rest – 10 on your right arm – 10 on your left arm – and so on.

ISO CHIN UP KNEE RAISES

Pull your body up until your chin is above the bar, and hold. From the up position, contract your abs and raise your knees to your chest. .

HANGING KNEE RAISES

Grab the bar with a little more than shoulder-width overhand grip. Bring your knees up to your chest.

ELEVATED FEET RUSSIAN TWIST

Hold a ball or plate(5k) and brace your core and rotate your torso to one while fully extending your opposite leg, then reverse the movement.

COMMANDOS

Don’t forget to change your starting arm.

SCISSOR CLAPS

Crunch up torso while raising one leg and bring arms together in front and clap underneath raised leg. Then lift other leg and do the same.

PLANK THREAD-THROUGH

Lift your arm straight up, bending slightly at the waist, reach down and “thread” your arm through the armpit gap between body and the floor.

Sorry for using the same song again, but insta don’t let me using a new one ?? AND also I love this one from Leikeli47

Thanks ❤️


Abs With Nad Workout: Week 8

Workout Instruction Video

Last week of #AbsWithNad ?? Let’s bring it to the NEXT LEVEL with Hanging Leg Raises. READY? Ok, here we go:

Workout Program with Hanging Leg Raises

3x 8 Hanging Leg Raises
3x 10 Hanging Knee Raises
3x 10 Hanging Knee Raises to the side

Rest 90sec between every set

3x 20 Commandos
3x 30 Elevated Feet Russian Twists
3x 30 Cross Body Mountain Climber
3x 40 Side Plank Dips (20 each side)

Rest 1min between every set

Examples for this weeks Workout Program

E.g. 8 Hanging Leg Raises(HLR) – 90sec Rest – 8 HLR – 90sec Rest – 8 HLR- next exercise.

E.g. 20 Side Plank Dips on your right arm – 20 on your left arm – 1min rest – 20 on your right arm – 20 on your left arm – and so on

Hanging Leg Raises Exercise

You are familiar with all exercises from this week workout except the Hanging Leg Raises. Actually it’s almost the same as the HKR but you need more strenght in your core to stabilize.

Keep your torso still and stable. If your body still shake back and forth, it is a sign of a weak core. Focus on stabilizing your core muscles, as they will prevent you from swinging around. Practice will make it perfect. For those who still swinging: you can do the first three exercises at the Wall Bar.

Also new is that we do the Knee Raises to the Side at the bar and no more at the dip station.

Have fun doing the workout fitties. If you have any questions, let me know below ??

Love Nad ?

SONG: As I’m currently in Dubai I’ve chosen an Arabian rap song from SHADIA MANSOUREl Kofeyye Arabeyye” ? #dubai

 

Can’t wait to see your comments, posts and videos!

Go for it girls! ???? #AbsWithNad

Use hashtag #AbsWithNad so I can see your photos, can support you and you girls can find and motivate each other. Let’s start work on those abs!

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