The Warrior Abs Workout Manual The Warrior Abs Workout Manual was created to help you get from Level 1 all the way to Level 11. All you have to do is cycle through the Easy, Medium and Hard routines in each level until you are able to complete the designated reps/holds and sets of each exercise in the Hard routine. Once you can perform all of the reps/holds and sets for the Hard routine you are ready to move up to the next level. The magic behind the Warrior Abs System is that instead of adding endless amounts of reps to your program and mostly doing front flexion exercises that don’t really work, Warrior Abs always has the next level in mind. Instead of sticking with the same old exercises I believe that it is a great idea to always seek to make your exercises harder and more complex. This ensures that you are always getting better, and that’s what it’s all about! A simple example of why movement progressions are so powerful. When a skinny little kid walks into a gymnastic studio for the first time you certainly wouldn’t expect him to jump up on the rings and pull into an iron cross would you? Of course not. The way gymnastics has been teaching people successfully is through using proper movement progressions. I’ll tell you more about those in a sec… The secret of using movement progressions in your training is now yours!!! You see very few people understand how powerful this secret method of training really is. Correctly used it has the power to take weak individuals who can’t even squat with just their body all the way to complicated exercises like weighted one leg squats and more. And in this program it’s power will be applied to making 100% sure you get the abs you want! So how does the skinny weakling who can’t even do a pullup get all the way to an Iron cross in very little time? Simple, start with mastering bodyweight rows and pushups on the rings, then move to pull-ups and dips on the rings, from there begin to master the muscle up to support hold and then gradually build strength in your support until you are able to do a full Iron Cross. Seems too simple to be true, huh. Well the good news for you is that it really is that simple. All you have to do is put in the time master the skills in each level and be patient. If you do then I guarantee you will get Warrior ABS!!! Here’s how the routines work…

How To Best Use These Routines

For each level in the Warrior Abs System you will see an Easy, Medium and Hard routine. For best results perform each routine once per week. This means you will be using the Warrior Abs Level 1 exercises 3 times per week following the Easy, Medium and Hard routine each one time per week. You should always allow 1 day of rest between each routine. Some classic schedules you can use are Monday, Wednesday, Friday, Tuesday, Thursday, Saturday or simply every other day. DO NOT perform any other abdominal specific exercises!!! Throw away your ab routines and commit to getting to the highest level in the Warrior Abs System that you can as quickly as you can (without cheating or progressing too early). For absolute best results, prioritize your Warrior Abs routines by performing them right after your warm up. You can then follow with strength training and cardio work. This will ensure you have the strength it will take to graduate to the next level in the shortest time possible. Another option is to perform the Warrior Abs Routines on your rest days between workouts. If you lift heavy and hit some hard conditioning on Monday, Wednesday and Friday, you could do Warrior Abs on Tuesday, Thursday, Saturday. Finally if you must do you’re lifting first then make sure to do the Warrior Abs routines before you do any cardiovascular conditioning as trying to get results on this program by performing the exercises after cardio is a waste of time, you will progress at a snail’s pace. You are ready to move to the next level when you can successfully complete the prescribed sets, reps and hold times on the Hard workout routine for the level you are working on. If you cannot perform the number of reps or the length of the holds simply write down where you are at (i.e. 22 seconds or 7 reps) and each workout try to beat your reps or holds for each set by a minimum of 1 rep or second. As you follow the routines you will get better and better until you finally are ready to move to the next level. All you have to do now is print out the level you are working on and be sure to track your progress as you make your way to Warrior Abs! Let’s get you started on your level 1 routine…

Warrior Abs Level 1 Routines

Easy Routine 2 Sets Of Each Exercise For The Following Reps/Times Exercises Set 1 Set 2 Lying Alternating Leg Raise X 10 R&L

Kneeling Plank Hold 60 Sec

Medium Routine 3 Sets Of Each Exercise For The Following Reps/Times Exercises Set 1 Set 2 Set 3 Lying Alternating Leg Raise X 10 R&L

Kneeling Plank Hold 60 Sec

Hard Routine 4 Sets Of Each Exercise For The Following Reps/Times Exercises Set 1 Set 2 Set 3 Set 4 Lying Alternating Leg Raise X 10 R&L

Kneeling Plank Hold 60 Sec

Warrior Abs Level 2 Routines

Easy Routine 2 Sets Of Each Exercise For The Following Reps/Times Exercises Set 1 Set 2 Lying Leg Raise X 10

Kneeling Side Plank Hold 60 Sec R&L

Hover Plank Hold 60 Sec

Medium Routine 3 Sets Of Each Exercise For The Following Reps/Times Exercises Set 1 Set 2 Set 3 Lying Leg Raise X 10

Kneeling Side Plank Hold 60 Sec R&L

Hover Plank Hold 60 Sec

Hard Routine 4 Sets Of Each Exercise For The Following Reps/Times Exercises Set 1 Set 2 Set 3 Set 4 Lying Leg Raise X 10

Kneeling Side Plank Hold 60 Sec R&L

Hover Plank Hold 60 Sec

Warrior Abs Level 3 Routines

Easy Routine 2 Sets Of Each Exercise For The Following Reps/Times Exercises Set 1 Set 2 Active Lying Leg Raise X 10 with 25lbs

Plank Up Downs 60 Sec

Side Plank Hold 60 Sec R&L

Medium Routine 3 Sets Of Each Exercise For The Following Reps/Times Exercises Set 1 Set 2 Set 3 Active Lying Leg Raise X 10 with 25lbs

Plank Up Downs 60 Sec

Side Plank Hold 60 Sec R&L

Hard Routine 4 Sets Of Each Exercise For The Following Reps/Times Exercises Set 1 Set 2 Set 3 Set 4 Active Lying Leg Raise X 10 with 25lbs

Plank Up Downs 60 Sec

Side Plank Hold 60 Sec R&L

Warrior Abs Level 4 Routines

Easy Routine 2 Sets Of Each Exercise For The Following Reps/Times Exercises Set 1 Set 2 Hanging Knee Tucks X 10

Hip Ups X25 R&L

Swiss Ball Plank Hold 60 Sec

Medium Routine 3 Sets Of Each Exercise For The Following Reps/Times Exercises Set 1 Set 2 Set 3 Hanging Knee Tucks X 10

Hip Ups X25 R&L

Swiss Ball Plank Hold 60 Sec

Hard Routine 4 Sets Of Each Exercise For The Following Reps/Times Exercises Set 1 Set 2 Set 3 Set 4 Hanging Knee Tucks X 10

Hip Ups X25 R&L

Swiss Ball Plank Hold 60 Sec

Warrior Abs Level 5 Routines

Easy Routine 2 Sets Of Each Exercise For The Following Reps/Times Exercises Set 1 Set 2 Hanging Knee To Elbows X 10

Swiss Ball Rollouts X 20

½ V Ups X 25

Medium Routine 3 Sets Of Each Exercise For The Following Reps/Times Exercises Set 1 Set 2 Set 3 Hanging Knee To Elbows X 10

Swiss Ball Rollouts X 20

½ V Ups X 25

Hard Routine 4 Sets Of Each Exercise For The Following Reps/Times Exercises Set 1 Set 2 Set 3 Set 4 Hanging Knee To Elbows X 10

Swiss Ball Rollouts X 20

½ V Ups X 25

Warrior Abs Level 6 Routines

Easy Routine 2 Sets Of Each Exercise For The Following Reps/Times Exercises Set 1 Set 2 Toes To Bar Fast X 10

Swiss Ball Stir The Pot 30 Sec R&L

V Ups X 25

Medium Routine 3 Sets Of Each Exercise For The Following Reps/Times Exercises Set 1 Set 2 Set 3 Toes To Bar Fast X 10

Swiss Ball Stir The Pot 30 Sec R&L

V Ups X 25

Hard Routine 4 Sets Of Each Exercise For The Following Reps/Times Exercises Set 1 Set 2 Set 3 Set 4 Toes To Bar Fast X 10

Swiss Ball Stir The Pot 30 Sec R&L

V Ups X 25

Warrior Abs Level 7 Routines

Easy Routine 2 Sets Of Each Exercise For The Following Reps/Times Exercises Set 1 Set 2 Toes To Bar Slow X 10

Contralateral Hover Plank Hold 30 Sec R&L

One Leg L Sit Hold 20 Sec R&L

Medium Routine 3 Sets Of Each Exercise For The Following Reps/Times Exercises Set 1 Set 2 Set 3 Toes To Bar Slow X 10

Contralateral Hover Plank Hold 30 Sec R&L

One Leg L Sit Hold 20 Sec R&L

Hard Routine 4 Sets Of Each Exercise For The Following Reps/Times Exercises Set 1 Set 2 Set 3 Set 4 Toes To Bar Slow X 10

Contralateral Hover Plank Hold 30 Sec R&L

One Leg L Sit Hold 20 Sec R&L

Warrior Abs Level 8 Routines

Easy Routine 2 Sets Of Each Exercise For The Following Reps/Times Exercises Set 1 Set 2 Tuck Lever Hold Advanced 20 Sec

Kneeling Rollouts X 20

Tuck Sit Hold 20 Sec

Medium Routine 3 Sets Of Each Exercise For The Following Reps/Times Exercises Set 1 Set 2 Set 3 Tuck Lever Hold Advanced 20 Sec

Kneeling Rollouts X 20

Tuck Sit Hold 20 Sec

Hard Routine 4 Sets Of Each Exercise For The Following Reps/Times Exercises Set 1 Set 2 Set 3 Set 4 Tuck Lever Hold Advanced 20 Sec

Kneeling Rollouts X 20

Tuck Sit Hold 20 Sec

Warrior Abs Level 9 Routines

Easy Routine 2 Sets Of Each Exercise For The Following Reps/Times Exercises Set 1 Set 2 Ceiling Stomps X 10

Superman Planks Hold 60 Sec

L Sit Hold 20 Sec

Medium Routine 3 Sets Of Each Exercise For The Following Reps/Times Exercises Set 1 Set 2 Set 3 Ceiling Stomps X 10

Superman Planks Hold 60 Sec

L Sit Hold 20 Sec

Hard Routine 4 Sets Of Each Exercise For The Following Reps/Times Exercises Set 1 Set 2 Set 3 Set 4 Ceiling Stomps X 10

Superman Planks Hold 60 Sec

L Sit Hold 20 Sec

Warrior Abs Level 10 Routines

Easy Routine 2 Sets Of Each Exercise For The Following Reps/Times Exercises Set 1 Set 2 One Leg Extended One Leg Tucked Front Lever Hold 10 Sec R/L

L Sit With Movement X 10 Tuck To L X 10 Side To Side

Wall Rollouts Slow X 5

Medium Routine 3 Sets Of Each Exercise For The Following Reps/Times Exercises Set 1 Set 2 Set 3 One Leg Extended One Leg Tucked Front Lever Hold 10 Sec R/L

L Sit With Movement X 10 Tuck To L X 10 Side To Side

Wall Rollouts Slow X 5

Hard Routine 4 Sets Of Each Exercise For The Following Reps/Times Exercises Set 1 Set 2 Set 3 Set 4 One Leg Extended One Leg Tucked Front Lever Hold 10 Sec R/L

L Sit With Movement X 10 Tuck To L X 10 Side To Side

Wall Rollouts Slow X 5

Warrior Abs Level 11 Routines

Easy Routine 2 Sets Of Each Exercise For The Following Reps/Times Exercises Set 1 Set 2 Front Lever Negitaves X 3 Pulls X 3

V Sit With Movement Hold 10 Sec To Increasing Height (Track Height)

Rollout Negitaves X 5

Medium Routine 3 Sets Of Each Exercise For The Following Reps/Times Exercises Set 1 Set 2 Set 3 Front Lever Negitaves X 3 Pulls X 3

V Sit With Movement Hold 10 Sec To Increasing Height (Track Height)

Rollout Negitaves X 5

Hard Routine 4 Sets Of Each Exercise For The Following Reps/Times Exercises Set 1 Set 2 Set 3 Set 4 Front Lever Negitaves X 3 Pulls X 3

V Sit With Movement Hold 10 Sec To Increasing Height (Track Height)

Rollout Negitaves X 5

Warrior Abs Conclusion Well there you have it, 33 Warrior Ab Workout Routines that you can use to get strong, ripped and powerful abs. A special note of caution for you… If you are willing to commit to this program, you WILL get awesome abs!! If for some reason you decide to move away from practicing this well designed movement progression you will have a hard time getting the results you want. Commit to yourself right now that you will not give up until you reach the exercises in Warrior Abs Level 11. For some this may take a few months and for others this may take a year or more. But in either case one thing is the same… Everyone who makes it to Level 11 will have strong, ripped and impressive abs!!! Keep up the awesome work, I want to see you join me at Level 11! Tyler