Week 12 Day 1
Take a few minutes to review the exercises before you get started. Gradually try to improve what level you are at.
The reps and the time frame are guidelines. If needed, level down, decrease your reps and or slow down the intervals.
Time Duration & Equipment Needed:
- Pull Up Bar
Crush it and share on social media that you knocked out your K2 Abs series!
Beginner (No equipment needed)
Every 30 seconds x 3 sets (3 Minutes)
- 20 x Mountain Climber
Every 30 seconds x 2 sets (2 Minutes)
- 30 seconds per side x Side Plank switching continuous for the full 2 minutes
Complete one set of:
- 3 per side x Turkish Get Up – practice even just with your bodyweight if this is your first time.
Intermediate
Every 30 seconds x 3 sets (3 Minutes)
- 20 x Mountain Climber
Every 30 seconds x 2 sets (2 Minutes)
- 30 seconds per side x Side Plank switching continuous for the full 2 minutes
Complete one set of:
- 3 per side x Turkish Get Up
Advanced
Every 30 seconds x 3 sets (3 Minutes)
- 20 x Mountain Climber
- 10 x Seated Pike Lift OR Single Leg Pike Lift
Every 30 seconds x 2 sets (2 Minutes)
- 30 seconds per side x Side Plank switching continuous for the full 2 minutes
Complete one set of:
- 3 per side x Turkish Get Up
Week 12 Day 2
Take a few minutes to review the exercises before you get started. Gradually try to improve what level you are at.
The reps and the time frame are guidelines. If needed, level down, decrease your reps and or slow down the intervals.
Time Duration & Equipment Needed:
- Weight Belt
- Kettlebell
Crush it and share on social media that you knocked out your K2 Abs series!
Beginner (No equipment needed)
Every 75 seconds x 3 sets ( 7:30)
- 45 seconds x Knee Tuck Plank Tap OR Knee Plank
- 20 Yards x Suitcase Carry OR Side Plank x 30 seconds per side
Intermediate
Every 75 seconds x 3 sets ( 7:30)
- 45 seconds x Plank OR Knee Tuck Plank Tap
- 20 Yards x Suitcase Carry OR Side Plank x 30 seconds per side
Plank Weight:
Men – 45/25
Women – 35/25 lbs
Suitcase Carry Weight:
Men – 65/45
Women – 40/35 lbs
Advanced
Every 75 seconds x 3 sets ( 7:30)
- 45 seconds x Weighted Plank OR Plank
- 20 Yards x Suitcase Carry
Plank Weight:
Men – 70/45
Women – 45/35 lbs
Suitcase Carry Weight:
Men – 80/65
Women – 45/40 lbs
Week 12 Day 3
Take a few minutes to review the exercises before you get started. Gradually try to improve what level you are at.
The reps and the time frame are guidelines. If needed, level down, decrease your reps and or slow down the intervals.
Time Duration & Equipment Needed:
- Pull Up Bar
Crush it and share on social media that you knocked out your K2 Abs series!
Beginner (No equipment needed)
Every 30 seconds x 3 sets
- 20 seconds x HHollow Body Press to Floor OR Tuck Rock
- 20 seconds x Tuck Tap OR Hollow Body Hold
6 EMOM
- 20 seconds x Elevated Lean Back Leg Raise
- 30 seconds x Med Ball Tuck Up
- 40 seconds x Single Leg Hollow Rock OR Tuck Rock
Intermediate
Every 30 seconds x 3 sets
- 20 seconds x Hollow Body Press to Floor
- 20 seconds x Single Leg L Sit OR Tuck Hold
6 EMOM
- 20 seconds x L Sit On Box
- 30 seconds x Med Ball Pike Up
- 40 seconds x Hollow Rock OR Single Leg Hollow Rock
Advanced
Every 30 seconds x 3 sets
- 20 seconds x Hollow Body To L Sit On KB
- 20 seconds x Single Leg L Sit OR Tuck Hold
6 EMOM
- 20 seconds x L Sit On Box
- 30 seconds x Banded Reverse V Up OR Med Ball Pike Up
- 40 seconds x Hollow Rock
Week 12 Day 4
Take a few minutes to review the exercises before you get started. Gradually try to improve what level you are at.
The reps and the time frame are guidelines. If needed, level down, decrease your reps and or slow down the intervals.
Time Duration & Equipment Needed:
- Pull Up Bar
Crush it and share on social media that you knocked out your K2 Abs series!
Beginner (No equipment needed)
9 Minute EMOM
- 16 x Hanging Tuck Raise OR Dragon Fly x 8
- 10 x Hollow Body Press to Floor OR Tuck Rock x 20
- 16 x Hanging Tuck Raise OR Single Leg V Up
Intermediate
9 Minute EMOM
- 10 x Hollow Body Press to Floor – two second hold on the press
Advanced
9 Minute EMOM
- 8 x Candlestick Press OR Tuck Bar Lever
Week 12 Day 5
Take a few minutes to review the exercises before you get started. Gradually try to improve what level you are at.
The reps and the time frame are guidelines. If needed, level down, decrease your reps and or slow down the intervals.
Time Duration & Equipment Needed:
- Pull Up Bar
- P Bars
Crush it and share on social media that you knocked out your K2 Abs series!
Beginner (No equipment needed)
One set of:
Max duration of:
When the clock hits 1:00 complete…
One set of:
- 2 Minutes x Knee Tuck Plank Tap OR Knee Plank
When the clock hits 5:00 complete…
One set of:
- 80 x Tuck Rock
Intermediate
One set of:
Max duration of:
When the clock hits 1:00 complete…
One set of:
- 80 x Elbow Jack OR Plank x 3 minutes
When the clock hits 5:00 complete…
One set of:
- 100 x Tuck Rock
Advanced
One set of:
Max duration of:
When the clock hits 1:00 complete…
One set of:
- 100 x Elbow Jack OR Plank x 3 minutes
When the clock hits 5:00 complete…
One set of:
- 100 x Tuck Rock