Hi to all my old & new AbsWithNadGirls So excited to do this with you Let’s work on those abs! Watch the video and read the whole text before starting.

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:

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

 

AbsWithNad Workout second Round – Week 1

Workout Instruction Video

Workout Session with “Knee Raises”, “Russian Twists”,  “Mountain Climber” and more

10 Hanging Knee Raises
10 Knee Raises straight arms
10 Knee Raises to the side bent arms
Rest 1min between every set

30 Russian Twist
30 Mountain Climber
15 Side Plank Dips both sides
15 Commandos
Rest 30sec between every set

Beginner: 2 Sets
Intermediate: 3 Sets
Advanced: 4 Sets
To level up: use ankle weights

This is not a circuit training. Do one exercise after the other. E.g. 10 Hanging Knee Raises (HKR) – 1min Rest – 10 HKR – 1min Rest – 10 HKR- next exercise

Reps on both sides E.g. 15 Side Plank Dips on your right arm – 15 on your left arm – 1min rest – 15 on your right arm – 15 on your left arm – 1min rest – etc.

Workout Week Goal

Repeat the workout 2 times, separated by at least 48 hours rest. I recommend Mon-Thu or Tue-Fr. Concentrate on perfect & slow execution. Focus on your body tension & body control

HKR tip

Keep your torso still and stable. If your body shake back and forth, it’s 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.

Tip for beginner: Do the HKR at the Wall Bar until you get strong enough to keep your torso stable

No high horizontal bar? Laying Leg Raises or Incline Raises are a great alternative (with ankle weights even better)

No dip station? Jack Knife Sit Ups, Incline Raise or Bicycles are a great alternative (use ankle weights)

Always do reps until failure! Means, you want to do another rep – even it hurts so damn bad – but your muscle can’t.

Most of us are used to circles, where we have to be fast and do as many reps as possible in a certain time. My workout is based on a weight lifting workout. Here it’s all about proper execution and smooth motion. Goal is TO BUILD MUSCLES!! (This is also why you really should make the recommended rest between sets).

Looking for the next round Week? Subscribe now to stay tuned.

Go for it fitfriends! Questions? Let me know in the comments.

 

 

AbsWithNad Workout second Round – Week 2

Workout Instruction Video

Workout Session with “Hanging Knee Raises”, “Elbow to Knee Crunch”, “Plank Leg Lift” and more

Hi to all my AbsWithNadGirls I hope you all had a great start with week 1. I am so so proud to see your photos and videos! You girls are doing a fantastic job! Let’s get stronger on week 2. Watch the video and read the whole text before starting.

  • 10 Hanging Knee Raises
  • 10 Knee Raises straight arms
  • 10 Leg Raises bent arms

Rest 1min between every set

  • 15 Elbow to Knee Crunch (15 each side)
  • 20 Cross Body Mountain Climber
  • 30 Russian Twist
  • 10 Plank Leg Lift withhold on top

Rest 30sec between every set

  • Beginner 2 Sets
  • Intermediate 3 Sets
  • Advanced 4 Sets

To level up: use ankle weights

This is not a circuit training!! Do one exercise after the other. E.g. 10 Hanging Knee Raises (HKR) – 1min Rest – 10 HKR – 1min Rest – 10 HKR- then go to the next exercise.

Reps on both sides E.g. 15 Elbow to Knee Crunches with your right arm – 15 with your left arm – 30sec rest – 15 with your right arm – 15 with your left arm – 30sec rest – etc.

TIME: The intermediate version takes about 30min.

WEEK GOAL

Repeat the workout 2 times, separated by at least 48 hours rest. I recommend Mon-Thu or Tue-Fr. Concentrate on perfect & slow execution. Focus on your body tension & body control. The first weeks we need to get your core strong and controlled.

HKR tip

Keep your torso still and stable. If your body shake back and forth, it’s 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.

Tip for beginner

do the HKR at the Wall Bar until you get strong enough to keep your torso stable.

No high horizontal bar?

Laying Leg Raises or Incline Raises are a great alternative (with ankle weights even better)

No dip station?

Jack Knife Sit Ups, Incline Raise or Bicycles are a great alternative (use ankle weights).

Always do reps until failure! Means, you want to do another rep – even it hurts so damn bad – but your muscle can’t.

Most of us are used to circles, where we have to be fast and do as many reps as possible in a certain time. My workout is based on a weight lifting workout.

AbsWithNad Workout second Round – Week 3

Workout Instruction Video

Hi fitfriends! Ready for week 3? Here we go!!

  • 10 Hanging Knee Raises
  • 10 Hanging Knee Raises to the side
  • 10 Leg Raises bent arms

Rest 1min between every set

  • 15 Plank Rolls
  • 30 Russian Twist Elevated (5kg plate)
  • 15 Elbow to Knee Crunch (15 each side)
  • 30 Criss Cross

Rest 30sec between every set

Levels

  • Beginner 2 Sets
  • Intermediate 3 Sets
  • Advanced 4 Sets

To level up: use ankle weights.

Week Goals

  1. Repeat the workout 3 times. I recommend Mon-Wed-Fr or Tue-Thu-Sat.
  2. Rest!!! Make sure you rest between every set!
  3. Concentrate on perfect & slow execution.
  4. Focus on your body tension & body control. Challenge your core and get it stronger and stronger.

Workout at Home without Gym Membership?

For those who think you can skip the first part of #AbsWithNad or do modified exercises instead – please read ➡️➡️➡️ I know not everyone has a gym membership. BUT you can do Hanging Knee Raises and all other exercises from Part I of #Abswithnad at home. All you need is a doorway pull up bar (about $20) and believe me, it’s a REALLY great investment as you can also do pull ups and chin ups.

Since I do this 3 exercises I am so much stronger. It’s all about strengthening your core guys!

If washboard abs are your holy grail, it’s essential to trim body fat through diet and build strong abdominal muscles through frequent core exercise sessions. You’ll never get the body you want by doing the easy exercises. V-ups and crunches may work your abs, but they don’t work those areas hard enough to net you great gains in a short time.

And as tough as crunches are, a better way to work your abs is when you’re upright, forcing them to stabilize your whole body. Holding the contracted position of the chinup while you do the knee raise builds strength in the up position, which is usually a sticking point for girls who have trouble with chinups. At the same time, YOUR ABS WORK HARDER THAN THEY EVER COULD ON THE FLOOR, because they have nothing but their own strength to support them allowing you to build your biceps and a ripped midsection in just two moves.
Sing up for free

 

AbsWithNad Workout second Round – Week 4

Workout Instruction Video

Hi fitfriends! 
Ready for week 4? This week we change things up a bit. All three groups – Beginners(B), Intermediate(I) and Advanced(A) – do 3 sets of every exercise but different reps.

  • B10 I12 A15 Hanging Knee Raises
  • B10 I12 A15 Straight Arm Knee Raises
  • B10 I12 A15 Bent Arm Knee Raises to the side

Rest 1min between every set.

  • B20 I30 A40 Russian Twists (5kg plate)
  • B15 I20 A25 Commandos
  • B20 I30 A40 Bicycles
  • B15 I20 A25 Side Plank Dips

Rest 30sec between every set.

GOAL

The goal is to reach 3 full sets. Eg. If you choose the Intermediate you have to do 3×12 Hanging Knee Raises. Try to keep your level and really do 12,12,12 reps and not eg. 12,10,9. Otherwise, you better go down to Beginners and do the 10,10,10.

WEEK GOAL

Repeat the workout 3 times. I recommend Mon-Wed-Fr because Saturday is Christmas Eve. Rest!!! Make sure you rest between every set!
Optimally use your strength.

Happy ab training! ⭐ #AbsWithNad #absforxmas #abchallenge #absfor2017 #womensbest

 

AbsWithNad Workout second Round – Week 5

Workout Instruction Video

 

Hey #abswithnadgirls and #fitfam! I hope everyone had a fabulous Christmas! All right guys, the fun and games are over. It’s time to get down to abs-work! .

Like last week, all three groups – Beginners(B), Intermediate(I) and Advanced(A) – do 3 sets of every exercise but different reps.

  • B10 I12 A15 Hanging Knee Raises to the side
  • B10 I12 A15 Straight Arm Knee Raises
  • B10 I12 A15 Bent Arm Leg Raises

Rest 1min between every set

  • B10 I12 A15 Plank Thread Through (each side)
  • B20 I30 A40 Russian Twist Elevated
  • B10 I12 A15 Side Plank Leg Lift (each side)
  • B20 I30 A40 Knee in Crunch

Rest 30sec between every set.

GOAL

Goal is to reach 3 full sets. Eg. If you choose the Intermediate you have to do 3×12 Hanging Knee Raises. Try to keep your level and really do 12,12,12 reps and not eg. 12,10,9.

The goal is to reach 3 full sets. Eg. If you choose the Intermediate, you have to do 3×12 Hanging Knee Raises. Try to keep your level and do 12,12,12 reps and not e.g.,. 12,10,9. Otherwise you better go down to Beginners and do the 10,10,10.

WEEK GOAL

Repeat the workout 3 times. I recommend Mon-Wed-Fr or We-Fr-So because Saturday is New Year’s Eve. Rest!!! Make sure you rest between every set! Optimally use your strength.

To already answer that one question: my outfit is from @womensbest Happy ab training friends! ✨

AbsWithNad Workout second Round – Week 6

Workout Instruction Video

Hey #abswithnadgirls and #fitfam! Let’s start our first #AbsWithNad workout in 2️⃣0️⃣1️⃣7️⃣ Are you ready?

This week we increase the reps. All three groups – Beginners(B), Intermediate(I) and Advanced(A) – do 2 sets of every exercise but different reps.

  • B12 I16 A20 Hanging Knee Raises
  • B12 I16 A20 Straight Arm Knee Raises
  • B12 I16 A20 Bent Arm Leg Raises

Rest 1min between every set.

  • B12 I16 A20 Plank Leg Lift (each side)
  • B15 I20 A25 Heel Touch
  • B12 I16 A20 Plank Rolls
  • B15 I20 A25 Side Leg Lift (each side)

Rest 30sec between every set.

GOAL

Goal is to reach 2 full sets. Eg. If you choose Intermediate you have to do 2×16 Hanging Knee Raises. Try to keep your level and really do 16,16 reps and not eg. 16,14 Otherwise you better go down to Beginners and do the 12,12.

Do not obsess on the quantity of reps until you master the form and technique. Don’t rush each movement and always feel the contraction in your abs. (Video is sped up).

WEEK GOAL

Repeat the workout 3 times with at least one rest day in between the workouts Rest!!! Make sure you rest between every set!

AbsWithNad Workout second Round – Week 7

Workout Instruction Video

Hey #abswithnadgirls and #fitfam! Are you ready for another week to progress to move closer to your goal? AND: can we talk about Ed Sheeran’s @teddysphotos new song “Shape of you” Am I the only one who thinks the song fits perfectly on her?

Like last week we increase the reps. All three groups – Beginners(B), Intermediate(I) and Advanced(A) – do 2 sets of every exercise but different reps.

  • B10 I14 A16 Static Chin Up Knee Raises
  • B12 I16 A20 Hanging Knee Raises to the side
  • B12 I16 A20 Bent Arm Leg Raises

Rest 1min between every set

  • B15 I20 A25 Side Plank Dips (each side)
  • B20 I30 A40 Russian Twist Elevated
  • B15 I20 A25 Ellbow to Knee Chrunch(each side)
  • B15 I20 A25 X-Chrunch
  • Rest 30sec between every set

GOAL

Goal is to reach 2 full sets. Eg. If you choose Intermediate you have to do 2×14 Static Chin up Knee Raises. Try to keep your level and really do 14,14 reps and not eg. 14,12 Otherwise you better go down to Beginners and do the 10,10.

Do not obsess on the quantity of reps until you master the form and technique. Don’t rush each movement and always feel the contraction in your abs. The video is sped up x2.

WEEK GOAL

Repeat the workout 3 times with at least one rest day in between the workouts Rest!!! Make sure you rest between every set!

If you need Exercise Instructions you’ll find them on round 1 of AbsWithNad  Happy ab training friends! ✨ #edsheeran #abworkout #abchallenge #abs #workout #AbsWithNad

AbsWithNad Workout second Round – Week 8

Workout Instruction Video

| | #AbsWithNad Round 2 Week 8 | | | G R A N D F I N A L E

Ok guys – last round! ARE YOU READY!! Beginners(B), Intermediate(I) and Advanced(A)
2 sets of each exercise.

  • B10 I14 A16 Static Chin Up Knee Raises
  • B12 I16 A20 Hanging Knee Raises
  • B12 I16 A20 Bent Arm Leg Raises

Rest 1min between every set.

  • B20 I30 A40 Knee in Crunch
  • B10 I12 A15 Side Plank Leg Lift (each side)
  • B20 I30 A40 Scissor 8s
  • B10 I12 A15 Plank Thread Through (each side)

Rest 30sec between every set.

WEEK GOAL

Repeat the workout 3 times with at least one rest day in between the workouts Rest!!! Make sure you rest between every set! Do not obsess on the quantity of reps until you master the form and technique. Don’t rush each movement and always feel the contraction in your abs. The video is sped up. Reach 2 full sets. Eg. If you choose Intermediate, you have to do 2×14 Static Chin up Knee Raises. Try to keep your level and really do 14,14 reps and not e.g., 14,12 Otherwise you better go down to Beginners and do the 10,10.

Hand on heart: Who had the strength to endure the seven weeks? Did you stick to the 3 workouts per week? I would love to hear your feedback to round 2! @womensbest
Happy ab training friends! #houseofhuber #abworkout #abchallenge #abs #workout #absexercise #womensbest

If you need Exercise Instructions you’ll find them on round 1 of AbsWithNad on www.houseofhuber.net/workouts Happy ab training friends! ✨

Do you have questions about the exercises? Let me know in the comments

 

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1 reply
  1. Avatar
    Cynthia says:

    Hey Nadine!
    You’re such an inspiration! Please keep on motivating us all!
    Watned to ask you a question, I ve bought your program My New Me, which is a 4-day muscle building split routine.

    How can I combine it with your 8 weeks ABS program?

    Also I m surprised that in the New Me program, we are working all muscle groupes only once in a week, for instance regarding booty (that I personnally want a way bigger)… I was used to read that we should work Glutes 3 times a week?

    I am as skinny as you were 🙂

    Thank you so much for your tips!

    Reply

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