= DAY SIX PACKLUIS YOUNG ACADEMY SIX PACK Six Day Six Pack >>> Thanks for downloading this free guide and welcome to the Luis Young Academy! This workout guide is designed to reveal your abs through a variety of bodyweight movements. This 6 Day Split has 3 cardio days included to make sure you're shedding the fat whilst you build a strong core foundation. Level 1: 20 Seconds Level 2: 30 Seconds Level 3: 40 Seconds If you are a beginner, | recommend you starting with completing the movements for 20 seconds. If you are an intermediate, | recommend you complete the movements for 30 seconds. If you are advanced, | recommend you complete the movements for 40 seconds.LL} Luls YOUNG ACADEMY D Y WALK OUT PUSH UPS 3 sets of 20/30/40 seconds Start in the standing position. Move down to crouching position. Walk out on your hands into a push up position. Walk back into a crouching position. Stand Up LYING LEG RAISES 3 sets of 20/30/40 seconds — Start in the lying position face upwards Place your hands underneath your lower back and glutes so your pelvis is supported. Begin to raise your legs toward the ceiling, pressing your thighs together and keeping the legs straight. Lift until your hips are fully flexed and you can't go any higher with straight legs, then lower back down and repeat Six Pack >>> ELBOW PLANK STEP UPS 3 sets of 20/30/40 seconds Lie on the floor, resting on your forearm and knees. Now push off the floor while raising your knees and placing your whole body weight on your elbows. Keep your back flat and contract your abdomen. Hold the position for 30 seconds; three sets. HIGH KNEES 3 sets of 20/30/40 seconds — Stand with your feet hip-width apart. Lift up your left knee to your chest.Switch to lift your right knee to your chest. Continue the movement, alternating legs and moving at a sprinting or running pace. BURPEES 3 sets of 20/30/40 seconds — Stand with your feet shoulder-width apart and your arms by your sides.Lower into a squat position and place your hands on the floor.Kick or step your legs back into a plank position.Jump or step your legs forward to return to a squat position.Return to the standing position.Six Day Six Pack >>> DAY oa] CARDIO OF YOUR CHOICE Stairmaster, Incline Walking, Cycling, Cross Trainer Level 1: Aim for 200 calories Level 2: Aim for 300 calories Level 3: Aim for 400 calories DAY |03) REVERSE LUNGES Stand upright, with your hands at your hips.Take a large step backward with your left foot.Lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle. ex}LL} Luls YOUNG ACADEMY AB CYCLES 3 sets of 20/30/40 seconds start in the lying position face up extend your feet out and complete a cycling motion whilst maintaining tension on your core. complete for 30 seconds with feet in the air the whole time. MOUNTAIN CLIMBERS 3 sets of 20/30/40 seconds Get into a plank position, making sure to distribute your weight evenly between your hands and your toes.Check your form—your hands should be about shoulder-width apart, back flat, abs engaged, and head in alignment.Pull your right knee into your chest as far as you can.Switch legs, pulling one ance out and bringing the other knee in JUMPING SQUATS 3 sets of 20/30/40 seconds — Stand tall with your feet hip-width part.Hinge at the hips to push your butt back and lower down until your thighs are parallel to the floor. Allow your knees to bend 45 degrees when you land, and then immediately drop back down into a squat, and jump again Six Pack >>> RUSSIAN TWISTS 3 sets of 20/30/40 seconds Sit with bent knees and your feet J pressing firmly into the floor, holding a dumbbell in each hand next to your chest. Sit back slightly, keeping your spine straight. Exhale as you twist to the left, punching your right arm over to the left side JUMPING JACKS 3 sets of 20/30/40 seconds — Stand upright with your legs together, arms at your sides.Bend your knees slightly, and jump into the airAs you jump, spread your legs to be about shoulder-width apart. Stretch your arms out and over your head.Jump back to startingLL} Luls YOUNG ACADEMY DAY |o4 CARDIO OF YOUR CHOICE Stairmaster, Incline Walking, Cycling, Cross Trainer Level 1: Aim for 200 calories Level 2: Aim for 300 calories Level 3: Aim for 400 calories Six Day Six Pack >>> DAY |05] REVERSE LUNGE TO KNEE DRIVE 3 sets of 20/30/40 seconds start in the standing position Lower your hips so that your right thigh (front leg) becomes parallel to the floor and your right knee is positioned directly over your ankle. Keep your left knee bent at a 90-degree angle and pointing toward the floor. Your left heel should be lifted.From the ground, drive your left knee up coming into a standing position with your left leg lifted at a 90-degree angle. Simultaneously drive your right arm up to maintain your balanceLL} Luls YOUNG ACADEMY SHOULDER TAPS 3 sets of 20/30/40 seconds start in a press-up position and make sure your hands up directly under your shoulders and your feet are in line with your hips. Keeping your hips as still as possible, lift one hand and tap it on the opposite shoulder. Then repeat on the other side. SIDE LUNGE 3 sets of 20/30/40 seconds — Start standing tall, feet hip-width distance apart.Take a wide step out to the left. Bend your left knee as you push your hips back Push off with your left leg to return to standing. PUSH UPS 3 sets of 20/30/40 seconds oe Get down on all fours, placing your hands slightly wider than your shoulders.Straighten your arms and legs.Lower your body until your chest nearly touches the floor.Pause, then push yourself back up.Repeat. Six Pack >>> PLANK 3 sets of 20/30/40 seconds — Get into forearm plank position. Ensure your elbows on the ground directly underneath your shoulders with your feet hipwidth apart. Make sure your back is flat and your head and neck are in a neutral position. Drive your elbows into the floor, and squeeze your quads, glutes, and core D Y CARDIO OF YOUR CHOICE Stairmaster, Incline Walking, Cycling, Cross Trainer Level 1: Aim for 200 calories Level 2: Aim for 300 calories Level 3: Aim for 400 calories