AB IGNITER
DISCIPLINE
YOUR WORKOUTS ARE
IMPORTANT MEETINGS
WITH YOURSELF. BOSSES
DON’T CANCEL.
The reality is we all have abs - it’s just a
matter of sculpting and getting them to
show. There’s no better recipe for
revealing that killer six-pack than by
pairing the HIIT FUSION™ workouts with
the highly effective core regimens set
forth in this guide. The Ab Igniter
routines will not only tone and tighten
your abs, but also strengthen the core
and improve your functional fitness.
HOW TO USE
For best results, incorporate one Ab
Igniter routine of your choice after your
HIIT FUSION™ workout every other
day. Like any muscle group, your abs
need time to rest and recuperate so
training them every day is not
recommended. Ab Igniter workouts
should never exceed 15 minutes in
length. Moreover, to keep the muscles
guessing and prevent your body from
adapting to the workouts over time, you
should vary up which routine you’re
performing at least every other session.
THE 7 MOST COMMON AB
TRAINING MISTAKES
Developing a slim, toned waistline and
an enviable set of abs doesn’t have to be
complicated! In fact, you will see
incredible results simply by avoiding
these six highly common mistakes:
1. Trying to Out-Crunch Your Diet
The key to having visible abs is lowering
your body fat percentage. No matter
how many crunches you perform, you’ll
never see a six-pack if your diet isn’t in
check. Following the principles in the
HIIT FUSION™ nutrition guide will have
you shredding excess belly fat FAST.
2. Speeding Through the Workout
When it comes to training abs, quality
trumps quantity ANY day. The goal is not
to race through as many reps as you can,
but rather to keep the movements slow
and controlled so you’re maximizing the
benefit from each rep. If your ab training
feels like a cardio workout, you’re
doing something wrong.
3. Ignoring Proper Form
The importance of maintaining proper
form cannot be overstated. Failing to
pay attention to your form - or getting
sloppy because you’re pressed on time -
will significantly undermine the
effectiveness of the workout and
increase the risk of injury.
4. Doing Ab Exercises First
Keep in mind that many of the exercises
in HIIT FUSION™ also engage and work
the core. If you perform the Ab Igniter
routines first, your core will likely be too
fatigued for you to fully benefit from
the full-body workouts. Always save the
ab-focused training for last.
5. Only Doing Crunches
Standard crunches and sit-ups are the
first - and sometimes only - movements
people think of when it comes to training
abs. However, there are dozens of much
more effective core exercises. In fact,
the Ab Igniter routines are very light on
crunches and tend to favor more
challenging but significantly more
potent core movements.
HIITCORE15™ WORKOUTS
6. Working in One Angle Only
While most people think of “abs” as a
monolithic muscle group, our core is
actually comprised of numerous parts.
These include the obliques, transversus
abdominis, rectus abdominis, and
erector spinae. These are different
muscles running in all manner of
directions that need to be targeted
from different angles to see results. The
Ab Igniter routines include plenty of
exercises - such as windshield wipers and
elbow planks - designed to do just that.
7. Relying on Supplements
Since you’ve chosen HIIT FUSION™, it’s
clear you’re committed to getting results
the smart, healthy way without reliance
on gimmicky, overpriced supplements
to do the work for you. Although those
fat burners and testosterone boosters
you may see in your newsfeed or on the
GNC shelf may sound great, rest assured
that supplements will NEVER account
for more than 2-3% of your results, if
that. You’re far better off focusing your
energy on a solid diet and consistent
training.
TRANSFORM
YOU WILL NEVER KNOW
YOUR LIMITS UNLESS YOU
PUSH YOURSELF TO THEM.
 Routine 1 - Beginner TAP ON ANY EXERCISE
FOR VIDEO DEMO

Exercise Reps / Time

Scissors 20-30

Bike Crunches 15-20

Circuit 1
Heel Touchers 20

Rest 30-45 seconds

Knee-In Twists 5-7 per side

Dead Bugs 10-12

Circuit 2
Elbow Plank 20-40 seconds

Rest 30-45 seconds

Routine 2 - Beginner
Exercise Reps / Time
Knee-to-Elbow Crunches 20-30

Side Plank Knee-Ups 7-10 per side

Circuit 1
Elevated Plank 20-40 seconds

Rest 30-45 seconds

Raised Leg Hold 15-20 seconds

Frog Kicks 15-20

Circuit 2
Bike Crunches 20-30

Rest 30-45 seconds

Instructions: The Ab Igniter workouts should take no more than 15 minutes to complete. Complete Circuit 1, rest for
the prescribed period, then move on to Circuit 2. You should strive to complete both circuits in this fashion at least
twice. Be sure to keep proper form - go slow and really feel those abdominals contracting!

For Best Results: Select a different Ab Igniter workout to complete up to 3 times per week.
 Routine 3 - Beginner
Exercise Reps / Time
Russian Twists 10 per side

100’s 100
Circuit 1
Body Saw 15-20 seconds

Rest 45-60 seconds

Plank Hip Dips 7-10 per side

Roll-Ups 15-20
Circuit 2
Reverse Crunches 10-15

Rest 45-60 seconds

Routine 4 - Intermediate
Exercise Reps / Time
Frog Kicks 25-30

Russian Twists 15 per side

Circuit 1
Windshield Wipers 10-12 per side

Rest 30-45 seconds

Belly Blaster 7-10 per side

Elevated Plank 30-60 seconds

Circuit 2
RE Ab Wave 15-20

Rest 30-45 seconds

Instructions: The Ab Igniter workouts should take no more than 15 minutes to complete. Complete Circuit 1, rest for
the prescribed period, then move on to Circuit 2. You should strive to complete both circuits in this fashion at least
twice. Be sure to keep proper form - go slow and really feel those abdominals contracting!

For Best Results: Select a different Ab Igniter workout to complete up to 3 times per week.
 Routine 5 - Intermediate
Exercise Reps / Time
Side Plank Rotations 10-12 per side

100’s 100
Circuit 1
Dead Bugs 15-20

Rest 45-60 seconds

Roll-Ups 20-25

Plank Hip Dips 10-15 per side

Circuit 2
Raised Leg Circles 10-15

Rest 45-60 seconds

Routine 6 - Advanced
Exercise Reps / Time
V-Ups 15-20

Raised Leg Circles 10-15

Circuit 1
Breakdancers 7-10 per side

Rest 30-45 seconds

Bear Crawl 15-20 seconds

Knee-to-Elbow Crunches 20-30

Circuit 2
Scissors 30-40 seconds

Rest 30-45 seconds

Instructions: The Ab Igniter workouts should take no more than 15 minutes to complete. Complete Circuit 1, rest for
the prescribed period, then move on to Circuit 2. You should strive to complete both circuits in this fashion at least
twice. Be sure to keep proper form - go slow and really feel those abdominals contracting!

For Best Results: Select a different Ab Igniter workout to complete up to 3 times per week.
 Routine 7 - Advanced
Exercise Reps / Time
Fast RE Ab Wave 20-30

Knee-In Twists 10-15 per side

Circuit 1
100’s 100

Rest 45-60 seconds

Reverse Crunches 20-25

Body Saw 20-30 seconds

Circuit 2
Roll-ups 25-30

Rest 45-60 seconds

Routine 8 - Advanced
Exercise Reps / Time
Belly Blasters 12-15 per side

Side Plank Rotations 10-12 per side

Circuit 1
Dead Bugs 20-30

Rest 60-90 seconds

Breakdancers 10-15 per side

Plank Hip Dips 10-12 per side

Circuit 2
Air Crunch 25-30

Rest 60-90 seconds

Instructions: The Ab Igniter workouts should take no more than 15 minutes to complete. Complete Circuit 1, rest for
the prescribed period, then move on to Circuit 2. You should strive to complete both circuits in this fashion at least
twice. Be sure to keep proper form - go slow and really feel those abdominals contracting!

For Best Results: Select a different Ab Igniter workout to complete up to 3 times per week.
 MUST-READ DISCLAIMER

Consult your physician and get permission before

starting any exercise program or altering your diet.
The training regimens and information expressed
within this guide are not medical advice, but for
educational purposes only. This program is
designed for healthy individuals over the age of 18.

If you are taking any medications, you must talk to

your physician before starting any exercise
program, including HIIT FUSION™ Ab Igniter. If
you experience any lightheadedness, dizziness,
or shortness of breath while exercising, stop
the movement and consult a physician.

Neither RE Fitness, Ryan Engel, nor any of

their employees, agents, or affiliates are
responsible in any manner whatsoever for
any injury or health condition that may occur
through following the training suggestions and
opinions expressed herein. Readers
acknowledge that the authors of this program
are not certified trainers or nutritionists, but
rather have prepared this guide based on decades
of experience working one-on-one with clients.

The editors and publishers of this guide advise

readers to take full responsibility for their safety and
know their limits. The ideas and principles set forth
in the HIIT FUSION™ materials represent the
authors’ opinions and are solely for informational
and educational purposes.