Maybe this?
KILLER ABS & LEGS WORKOUT PLAN
(2 MONTH PLAN)
START DATE: SUN. MARCH 29
END DATE: SAT., MAY 23
TOTAL DAYS: 56 DAYS (ABOUT 8 WEEKS)
WORKOUT DAYS:
CARDIO & FLOOR EXERCISE DAYS: TUESDAY, WEDNESDAY, THURSDAY, SATURDAY, SUNDAY
WEIGHTS DAYS: MONDAY, FRIDAY
WORKOUT DETAILS:
MONDAY:
WEIGHTS-
ARMS-2X40 ARM TWIST SETS/2X25 LAT SETS/2X25 SHOULDER SQUEEZE/2X20 BENCH
LEGS-2X25 HAMSTRINGS/2X20 CALF CURL/2X25 LEG RAISE/2X15 SQUATS
TUESDAY & THURSDAY:
CARDIO-30 MIN (10 JOGGING, 15 UPHILL FAST WALKING, 5 REG. WALKING)
FLOOR EX-100 CRUNCHES; 50 PUSH-UPS
WEDNESDAY:
CARDIO-40 MIN (20 MIN. JOGGING, LAST HALF WALKING)
FLOOR EX-30 LUNGES PER LEG; 25-35 PLIES; 50 REVERSE CRUNCHES
FRIDAY:
WEIGHTS-
ARMS-2X40 ARM TWIST SETS/2X25 LAT SETS/2X25 SHOULDER SQUEEZE/2X20 BENCH
LEGS-2X25 HAMSTRINGS/2X20 CALF CURL/2X25 LEG RAISE/2X15 SQUATS
SATURDAY:
CARDIO-40 MIN. (INTERVALS-10 MIN WALK, 10 MIN JOG, 10 MIN WALK, 10 MIN JOG)
FLOOR EX-30 LUNGES PER LEG; 25-35 PLIES; 50 REVERSE CRUNCHES
SUNDAY:
CARDIO-30 MIN. (ANY AEROBIC ROUTINE OR JOG/WALKING COMBO)
FLOOR EX-100 CRUNCHES; 50 PUSH-UPS
THE 7 BASIC RULES:
1. NEVER SKIP A CARDIO WORKOUT!
LOWER THE INTENSITY IF YOU MUST, BUT ALWAYS GET IN AT LEAST 30 MINUTES ON CARDIO DAYS.
*IF YOU GET IN A TIME PINCH, SPLIT YOUR CARDIO INTO 2 SESSIONS (BUT STAY HI-INTENSITY).
2. EAT WHATEVER YOU WANT AS LONG AS YOU DON’T EXCEED 1800 CALORIES PER DAY. IF YOU OVEREAT ONE DAY, BE SURE TO CUT BACK THE NEXT.
3. USE A HEAVY ENOUGH WEIGHT TO GO TO MUSCLE FAILURE. IF YOU FAIL BEFORE THE DESIGNATED NUMBER OF REPS, DON’T WORRY. JUST MAKE SURE YOU GO TO FAILURE.
4. NEVER SKIP CRUNCHES! THEY SUCK, BUT YOU CAN’T SKIP THEM.
5. EAT A SPOONFUL OF PEANUT BUTTER AFTER WEIGHT WORKOUTS.
6. WEEKDAY CARDIO IS BEST DONE IN THE MORNINGS BEFORE YOU EAT. WEEKEND CARDIO CAN BE DONE LATER IN THE DAY. IF YOU CAN’T DO THIS, JUST DO IT WHENEVER YOU CAN.
7. YOU MUST DECIDE ON A NON-FOOD REWARD (CLOTHING, MASSAGE, JEWELRY, ETC). FOR EVERY WEEK YOU STICK WITH THIS PLAN, YOU GET THAT REWARD.
