🌱 22 Day Flat Stomach Program

Source

Not sure if will work but going to try it.

https://www.youtube.com/watch?v=CMKw77fbkOs

Day 0

https://www.youtube.com/watch?v=CMKw77fbkOs?t=210

Subjective Test
Objective Test

Day 1

https://www.youtube.com//watch?v=CMKw77fbkOs&t=296s

STATIC SUPINE TA HOLD

	Set 1	Set 2	Set 3
20 sec
20 sec
20 sec
20 sec
20 sec
20 sec
20 sec
20 sec
20 sec
20 sec

Day 2

https://www.youtube.com//watch?v=CMKw77fbkOs&t=312s

STATIC HOLLOW TA HOLD

	Set 1	Set 2	Set 3
20 sec
20 sec
20 sec
20 sec
20 sec
20 sec
20 sec
20 sec
20 sec
20 sec

Day 3

https://www.youtube.com//watch?v=CMKw77fbkOs&t=335s

STATIC V-SIT TA HOLD

	Set 1	Set 2	Set 3
20 sec
20 sec
20 sec
20 sec
20 sec
20 sec
20 sec
20 sec
20 sec
20 sec

Day 4

https://www.youtube.com//watch?v=CMKw77fbkOs&t=348s

STATIC TA PLANK HOLD

	Set 1	Set 2	Set 3
20 sec
20 sec
20 sec
20 sec
20 sec
20 sec
20 sec
20 sec
20 sec
20 sec

Day 5

https://www.youtube.com//watch?v=CMKw77fbkOs&t=372s

STATIC ELEVATED TA HOLD

	Set 1	Set 2	Set 3
20 sec
20 sec
20 sec
20 sec
20 sec
20 sec
20 sec
20 sec
20 sec
20 sec

Day 6

https://www.youtube.com//watch?v=CMKw77fbkOs&t=388s

STATIC KNEELING TA HOLD

	Set 1	Set 2	Set 3
20 sec
20 sec
20 sec
20 sec
20 sec
20 sec
20 sec
20 sec
20 sec
20 sec

Day 7

https://www.youtube.com//watch?v=CMKw77fbkOs&t=405s

STATIC STANDING TA HOLD

	Set 1	Set 2	Set 3
20 sec
20 sec
20 sec
20 sec
20 sec
20 sec
20 sec
20 sec
20 sec
20 sec

Day 8

https://www.youtube.com//watch?v=CMKw77fbkOs&t=438s

SUPINE FLUTTER

	Set 1	Set 2	Set 3
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec

	Set 1	Set 2	Set 3
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec

Day 9

https://www.youtube.com//watch?v=CMKw77fbkOs&t=465s

HOLLOW ROCKS

	Set 1	Set 2	Set 3
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec

Day 10

https://www.youtube.com//watch?v=CMKw77fbkOs&t=483s

V-SIT DRIFTS

	Set 1	Set 2	Set 3
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec

Day 11

https://www.youtube.com//watch?v=CMKw77fbkOs&t=496s

STEP OUT PLANKS

	Set 1	Set 2	Set 3
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec

Day 12

https://www.youtube.com//watch?v=CMKw77fbkOs&t=516s

PLANK KNEE DRIVES

	Set 1	Set 2	Set 3
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec

Day 13

https://www.youtube.com//watch?v=CMKw77fbkOs&t=531s

KNEELING WALK OUTS

	Set 1	Set 2	Set 3
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec

Day 14

https://www.youtube.com//watch?v=CMKw77fbkOs&t=544s

STANDING WALK OUTS

	Set 1	Set 2	Set 3
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec
10 sec

DAY 15

https://www.youtube.com//watch?v=CMKw77fbkOs&t=296s

https://www.youtube.com//watch?v=CMKw77fbkOs&t=438s

	Set 1	Set 2	Set 3
SUPINE HOLD 20 sec
SUPINE HOLD 20 sec
SUPINE HOLD 20 sec
SUPINE HOLD 20 sec
SUPINE HOLD 20 sec
SUPINE FLUTTER 20 sec
SUPINE FLUTTER 20 sec
SUPINE FLUTTER 20 sec
SUPINE FLUTTER 20 sec
SUPINE FLUTTER 20 sec

DAY 16

https://www.youtube.com//watch?v=CMKw77fbkOs&t=312s

https://www.youtube.com//watch?v=CMKw77fbkOs&t=465s

	Set 1	Set 2	Set 3
HOLLOW HOLD 20 sec
HOLLOW HOLD 20 sec
HOLLOW HOLD 20 sec
HOLLOW HOLD 20 sec
HOLLOW HOLD 20 sec
HOLLOW ROCKS 20 sec
HOLLOW ROCKS 20 sec
HOLLOW ROCKS 20 sec
HOLLOW ROCKS 20 sec
HOLLOW ROCKS 20 sec

DAY 17

https://www.youtube.com//watch?v=CMKw77fbkOs&t=335s

https://www.youtube.com//watch?v=CMKw77fbkOs&t=483s

	Set 1	Set 2	Set 3
V-SIT HOLD 20 sec
V-SIT HOLD 20 sec
V-SIT HOLD 20 sec
V-SIT HOLD 20 sec
V-SIT HOLD 20 sec
V-SIT DRIFTS 20 sec
V-SIT DRIFTS 20 sec
V-SIT DRIFTS 20 sec
V-SIT DRIFTS 20 sec
V-SIT DRIFTS 20 sec

DAY 18

https://www.youtube.com//watch?v=CMKw77fbkOs&t=348s

https://www.youtube.com//watch?v=CMKw77fbkOs&t=496s

	Set 1	Set 2	Set 3
PLANK HOLD 20 sec
PLANK HOLD 20 sec
PLANK HOLD 20 sec
PLANK HOLD 20 sec
PLANK HOLD 20 sec
STEP OUT PLANKS 20 sec
STEP OUT PLANKS 20 sec
STEP OUT PLANKS 20 sec
STEP OUT PLANKS 20 sec
STEP OUT PLANKS 20 sec

PLANK HOLD - 5 x20 SEC STEP OUT PLANKS - 5 x20 SEC (PLANK)

DAY 19

https://www.youtube.com//watch?v=CMKw77fbkOs&t=372s

https://www.youtube.com//watch?v=CMKw77fbkOs&t=516s

	Set 1	Set 2	Set 3
ELEV. PLANK HOLD 20 sec
ELEV. PLANK HOLD 20 sec
ELEV. PLANK HOLD 20 sec
ELEV. PLANK HOLD 20 sec
ELEV. PLANK HOLD 20 sec
KNEE DRIVES 20 sec
KNEE DRIVES 20 sec
KNEE DRIVES 20 sec
KNEE DRIVES 20 sec
KNEE DRIVES 20 sec

DAY 20

https://www.youtube.com//watch?v=CMKw77fbkOs&t=388s

https://www.youtube.com//watch?v=CMKw77fbkOs&t=516s

	Set 1	Set 2	Set 3
KNEELING HOLD 20 sec
KNEELING HOLD 20 sec
KNEELING HOLD 20 sec
KNEELING HOLD 20 sec
KNEELING HOLD 20 sec
KNEELING WALK OUTS 20 sec
KNEELING WALK OUTS 20 sec
KNEELING WALK OUTS 20 sec
KNEELING WALK OUTS 20 sec
KNEELING WALK OUTS 20 sec

DAY 21

https://www.youtube.com//watch?v=CMKw77fbkOs&t=405s

https://www.youtube.com//watch?v=CMKw77fbkOs&t=544s

	Set 1	Set 2	Set 3
STANDING HOLD HOLD 20 sec
STANDING HOLD HOLD 20 sec
STANDING HOLD HOLD 20 sec
STANDING HOLD HOLD 20 sec
STANDING HOLD HOLD 20 sec
STANDING WALK OUTS 20 sec
STANDING WALK OUTS 20 sec
STANDING WALK OUTS 20 sec
STANDING WALK OUTS 20 sec
STANDING WALK OUTS 20 sec

DAY 22

https://www.youtube.com/watch?v=CMKw77fbkOs?t=210

Subjective Test
Objective Test

Paid programs from this guy

https://athleanx.com/xero https://athleanx.com/best-workout-program-for-men

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