No part of this publication may be reproduced in any form or by any means, including printing, scanning, photocopying, or otherwise with-out the prior written permission of the copyright holder.The author has attempted to present information that is as accurate and concrete as possible. The author is not a medical doctor and does not write in any medical capacity. All medical decisions should be made under the guidance and care of your primary physician. The author will not be held liable for any injury or loss that is incurred to the reader through the application of any of the information herein con-tained in this book.The author makes it clear that the medical field is fast evolving with newer studies being done continuously, therefore the information in this book is only a researched collaboration of accurate information at the time of writing. With the ever-changing nature of the subjects included, the author hopes that the reader will be able to appreciate the content that has been covered in this book.While all attempts have been made to verify each piece of information provided in this publication, the author assumes no responsibility for any error, omission, or contrary interpretation of the subject matter pre-sent in this book. Please note that any help or advice given hereof is not a substitution for licensed medical advice. The reader accepts re-sponsibility in the use of any information and takes advice given in this

DISCLAIMER

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book at their own risk. If the reader is under medication supervision or has had complications with health related risks, consult your primary care physician as soon as possible before taking any advice given in this book.

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I’m so glad you decided to take on this ab and core targeted program, because it shows how dedicated you are to achieving the best physique possible. These additional  4 workouts will take your ab development and core strength to the next level. The goal of this program is to build and tone your abs and obliques so that as you lose fat during the Fit After 50 program, you'll have hard, defined, ripped abs that stand out. This program is more about targeting the abs and obliques, and less about fat burning. I designed these workouts to build abdominal and core strength, which is critical for back strength and injury prevention. And I’ve done it in a way that's safe for your back and neck… and it’s pain-free. 

FIT ABS AFTER 50 - TARGETED ABS WORKOUTS

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You get an entire manual with pictures explaining all the exercises and workouts. It’s very straightforward, just follow the schedule inside the manual. And if you have any questions, you can reach out to one of our Live Anabolic team members via email and we'll be happy to help you.Alright… let’s get going and don’t forget. Always stick with it and never give up on yourself.

Mark McilyarTrainer at Live AnabolicSubscribe To Our YouTube Channel

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5

Workout #1 (30 Second Rest Between Sets)

INSTRUCTIONS:Complete 2 cycles. Do exercises in the prescribed order. Rest approx. 30 seconds between exercises. Rest approx. 2 minutes between cycles.

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EXERCISE SETS REPS NOTES

Sitting Punches 120 each side alternating

Side Plank Rotation 1 10 each side

Spiderman Plank 110 each side alternating

Band Crunches (bands— high

anchor)1 20

Wood Chop (bands - high

anchor)1 20 each side

Workout #2 (30 Second Rest Between Sets)

EXERCISE SETS REPS NOTES

Russian Twist (with db)

115 each side alternating

Leg Raises 1 30

Standing Knee to Elbow

115 each side alternating

Air Bike Crunches

115 each side alternating

Side Bends w/ Dumbbell

1 15 each side

INSTRUCTIONS:Complete 2 cycles. Do exercises in the prescribed order. Rest approx. 30 seconds between exercises. Rest approx. 2 minutes between cycles.

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Workout #3 (30 Second Rest Between Sets)

EXERCISE SETS REPS NOTES

Russian Twist (with db)

115 each side alternating

Leg Raises 1 30

Standing Knee To Elbow

115 each side alternating

Air Bike Crunches

115 each side alternating

Side bends (with db)

1 15 each side

INSTRUCTIONS:Complete 2 cycles. Do exercises in the prescribed order. Rest approx. 30 seconds between exercises. Rest approx. 2 minutes between cycles.

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Workout #4 (30 Second Rest Between Sets)

EXERCISE SETS X REPS NOTES

Scissor Kicks 115 each side alternating

Full Bridges 1 30

Standing Twists (bands - mid

anchor)1

15 each side alternating

Plank Arm Raises 110 each side alternating

Knee Crunches 1 15

INSTRUCTIONS:Complete 2 cycles. Do exercises in the prescribed order. Rest approx. 30 seconds between exercises. Rest approx. 2 minutes between cycles.

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