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Free Workout Programs

ABS IN 3 WEEKS (intermediate and overweight)

  • Duration: 3 weeks + 1 week optional
  • Location: At Home
  • Workouts per week: 3 - 4
  • You`ll need: Yoga mat, equipment is optional
  • Focus: Full body, mainly abs
  • Level: Moderate
  • Cardio: moderate/high

Underweight (weight is too low compared to your height and age): choose abs program for low body weight

Overweight (obese/weight is high compared to your height and age). 30 to 90min per day. Around 5 days per week.

For effective fat loss and weight loss: try half day intermittent fasting, eat healthy meals to nourish your cells and support your workouts. Drink enough plain water during the day to detoxify your body. IMPORTANT: Be recovered for your sessions, consume adequate healthy protein, get enough sleep regularly and listen to your body. 

Pick 1 video or do all as your strength levels/schedules. Rest 1 week to 10 days before you start a new program

Week 1

1
ABS IN 3 WEEKS (intermediate and overweight)  workout video
ABS IN 3 WEEKS (intermediate and overweight)  workout video
ABS IN 3 WEEKS (intermediate and overweight)  workout video
ABS IN 3 WEEKS (intermediate and overweight)  workout video
2Rest Day , Eat Sleep Recover
3
ABS IN 3 WEEKS (intermediate and overweight)  workout video
ABS IN 3 WEEKS (intermediate and overweight)  workout video
ABS IN 3 WEEKS (intermediate and overweight)  workout video
ABS IN 3 WEEKS (intermediate and overweight)  workout video
4
ABS IN 3 WEEKS (intermediate and overweight)  workout video
5Rest Day , Eat Sleep Recover
6
ABS IN 3 WEEKS (intermediate and overweight)  workout video
ABS IN 3 WEEKS (intermediate and overweight)  workout video
ABS IN 3 WEEKS (intermediate and overweight)  workout video
ABS IN 3 WEEKS (intermediate and overweight)  workout video
ABS IN 3 WEEKS (intermediate and overweight)  workout video
7Rest Day , Eat Sleep Recover

Week 2

8Rest Day , Eat Sleep Recover
9
ABS IN 3 WEEKS (intermediate and overweight)  workout video
ABS IN 3 WEEKS (intermediate and overweight)  workout video
ABS IN 3 WEEKS (intermediate and overweight)  workout video
ABS IN 3 WEEKS (intermediate and overweight)  workout video
ABS IN 3 WEEKS (intermediate and overweight)  workout video
10Rest Day , Eat Sleep Recover
11
ABS IN 3 WEEKS (intermediate and overweight)  workout video
ABS IN 3 WEEKS (intermediate and overweight)  workout video
ABS IN 3 WEEKS (intermediate and overweight)  workout video
ABS IN 3 WEEKS (intermediate and overweight)  workout video
ABS IN 3 WEEKS (intermediate and overweight)  workout video
13Rest Day , Eat Sleep Recover
14
ABS IN 3 WEEKS (intermediate and overweight)  workout video
ABS IN 3 WEEKS (intermediate and overweight)  workout video
ABS IN 3 WEEKS (intermediate and overweight)  workout video
ABS IN 3 WEEKS (intermediate and overweight)  workout video
ABS IN 3 WEEKS (intermediate and overweight)  workout video

Week 3

15Rest Day , Eat Sleep Recover
16Rest Day , Eat Sleep Recover
17
ABS IN 3 WEEKS (intermediate and overweight)  workout video
ABS IN 3 WEEKS (intermediate and overweight)  workout video
ABS IN 3 WEEKS (intermediate and overweight)  workout video
ABS IN 3 WEEKS (intermediate and overweight)  workout video
18
ABS IN 3 WEEKS (intermediate and overweight)  workout video
ABS IN 3 WEEKS (intermediate and overweight)  workout video
ABS IN 3 WEEKS (intermediate and overweight)  workout video
ABS IN 3 WEEKS (intermediate and overweight)  workout video
ABS IN 3 WEEKS (intermediate and overweight)  workout video
19Rest Day , Eat Sleep Recover
20
ABS IN 3 WEEKS (intermediate and overweight)  workout video
ABS IN 3 WEEKS (intermediate and overweight)  workout video
ABS IN 3 WEEKS (intermediate and overweight)  workout video
ABS IN 3 WEEKS (intermediate and overweight)  workout video
ABS IN 3 WEEKS (intermediate and overweight)  workout video
21
ABS IN 3 WEEKS (intermediate and overweight)  workout video
ABS IN 3 WEEKS (intermediate and overweight)  workout video
ABS IN 3 WEEKS (intermediate and overweight)  workout video
ABS IN 3 WEEKS (intermediate and overweight)  workout video
ABS IN 3 WEEKS (intermediate and overweight)  workout video

Week 4 EXTRA TONE

22Rest Day , Eat Sleep Recover
23Rest Day , Eat Sleep Recover
24
ABS IN 3 WEEKS (intermediate and overweight)  workout video
ABS IN 3 WEEKS (intermediate and overweight)  workout video
ABS IN 3 WEEKS (intermediate and overweight)  workout video
ABS IN 3 WEEKS (intermediate and overweight)  workout video
ABS IN 3 WEEKS (intermediate and overweight)  workout video
25
ABS IN 3 WEEKS (intermediate and overweight)  workout video
ABS IN 3 WEEKS (intermediate and overweight)  workout video
ABS IN 3 WEEKS (intermediate and overweight)  workout video
ABS IN 3 WEEKS (intermediate and overweight)  workout video
ABS IN 3 WEEKS (intermediate and overweight)  workout video
27
ABS IN 3 WEEKS (intermediate and overweight)  workout video
ABS IN 3 WEEKS (intermediate and overweight)  workout video
ABS IN 3 WEEKS (intermediate and overweight)  workout video
ABS IN 3 WEEKS (intermediate and overweight)  workout video
ABS IN 3 WEEKS (intermediate and overweight)  workout video

Rest 1 - 2 Weeks before you start a new program


anhfit booty workout video


Frequently Asked Questions

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