DETAILS

This is an ABS FOCUSED home training plan to get you shredded abs in 30 days. This no-equipment plan has been structured to train your abs at optimal capacity, whilst also targeting other muscle groups throughout the week (using bodyweight exercises) to build solid all-round strength.

DAILY RUN-TIME

20-30 min/day

DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

DAY 6

DAY 7

FAQ

How does this training plan work?

Every day, I’ll email you that day’s workout playlist (you’ll receive each e-mail at the time of day that you originally signed up). You’ll also receive a free training + diet guide PDF which includes what I have learnt from 10 years of training.

Why is this better than other training plans?

Unlike most other free fitness plans or challenges, this isn’t just 30 days of consecutive ab workouts. This plan has been designed so that you train your abs at optimal capacity to achieve the best results possible within 30 days. You won’t be overtraining or undertraining. Each week, your schedule consists of 3 x intense ab workouts + 2 x fat-burning workouts (important for shedding fat off your abs), plus workouts that help build all-round strength. We will also target different areas: week 1 = lower abs, week 2 = obliques, week 3 = upper abs, week 4 = complete abs. This training approach should give you the best results in 30 days.

What happens after I sign up?

You will immediately be emailed your free training & diet guide + your workouts for Day 1. (It can take 15 mins for the first emails to arrive – if you can’t see any, try checking your junk folder and add my email to your contacts using the link at the top of the email. This avoids future emails going into junk! You can unsubscribe at the bottom of any of the emails if decide to stop this plan.

Will I actually see results after 30 days?

Yes, if what you’re expecting is an increase in ab definition and a more lean physique.Progress can vary depending on body fat percentage. Being below 15% will produce the most visible results. That’s why it’s key to stick to a daily calorie deficit and the reason I have incorporated fat burning workouts into the training schedule. You can repeat this workout for another 30 or 60 days to continue seeing even better results.

When does day 1 start?

On the same day that you sign up, you will be sent your workout schedule for Day 1 (you’ll receive each daily e-mail at the time of day that you originally signed up).

Is this for beginners?

This plan is suitable for beginners and intermediate levels. It’s challenging. Take longer rest times if you’re finding it too hard but aim to complete the full workout – and focus on your breathing and form to get the most of these workouts.

How is the training structured?

Each volume focuses on specific goals. Vol 01 = Shredded Abs. It’s important to build all round strength too, even when we focus on one muscle group. So we’ll be incorporating predominantly goal specific days (usually 3 or 4 out of 7 days per week), as well as other muscle groups to ensure we don’t neglect the body as whole.

I’ve signed up, but I can’t find the emails?

It can take 15 mins for the first emails to arrive – if you can’t see any, try checking your junk folder (and mark as not junk) and add my email to your contacts using the link at the top of the email. This avoids future emails going into junk!

Got a question?

Send me an email at: training@jhf.club

Disclaimer

Read this before you begin