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10-DAY FLAT BELLY BLUEPRINTMeredith hirk, CPT

Disclaimer Notice:This eBook offers health, wellness, and nutritional information and is designed for educational purposesonly. You should not rely on this information as a substitute for, nor does it replace, professional medicaladvice, diagnosis, or treatment. If you have any concerns or questions about your health, you shouldalways consult with a physician or other health-care professional. Do not disregard, avoid or delayobtaining medical or health related advice from your health-care professional because of something youmay read in this eBook.Consult with your physician prior to beginning any exercise program, or making any significant changesto your diet, such as by using any supplement, nutrition plan, or meal replacement product. It is yourresponsibility to ensure that you are following all safety instructions that we provide, when following ourprograms or using any of our products.Nothing stated or contained in this eBook or available through any of our programs are intendedto be, and must not be taken to be, the practice of medical or counseling care. For purposes of thisdisclosure, the practice of medicine and counseling includes, without limitation, psychiatry, psychology,psychotherapy, or providing health care treatment, instructions, diagnosis, prognosis or advice.Any case studies, examples, illustrations, or testimonials provided in this eBook or in the promotionalmaterials for this eBook, are not intended as a guarantee that you will achieve similar results. In fact, yourresults may vary significantly, and many circumstances may and will cause results to vary. Your resultsmay vary, for instance, depending upon your starting point, goals and effort. There can be no assurancethat any prior successes, or past results, can be used as an indication of your future success or results.None of the statements made in this eBook have been reviewed or approved by the FDA. It is yourresponsibility to evaluate the accuracy, completeness or usefulness of any information, opinion, adviceor other content contained on the eBook, in our programs, or otherwise by us or a representative of ourorganization. The use of any information provided in this eBook is solely at your own risk. 2018 Svelte Media, Inc. All Rights ReservedAll rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any formor by any means, including photocopying, recording, or other electronic or mechanical methods withoutthe prior written permission of the publisher, except in the case of brief quotations embodied in criticalreviews and certain other non-commercial uses permitted by copyright law.To request permissions, please reach out to the publisher addressing the subject line as,“Attention: Copyright Request” at the email address below:support@sveltetraining.com

Welcome to Your One & DoneAbs Workout and Exercise Guide!What You Need for Your Workouts4Tips and Tricks4Workout Calendars6Workout Routines10-143

Hey!I am super happy you are here because that means you are readyto get lean, with your exclusive follow along One MinuteAbs Workouts.Here, you’ll find everything you need to get started right away!Remember, this is only a guide and your follow-along workoutscan be found below to download at your convenience.What You Need for Your WorkoutsThe greatest part is that you don’t need ANY equipment.The only things you need are: Yourself A mat or towel A watch (digital or with second hand) or timer WaterTips and TricksThere are 14 One Minute Abs Workouts.Some BasicsEach of the 14 One Minute Abs Workouts are 1 minute long with: 3 x 20 second exercises for a total of 1 minute without rest This workout is designed for maximum burn in minimumtime4

Putting It All TogetherUse your One Minute Abs workouts whenever you need a bellyburn.For best results, add 3-4 One Minute Abs sets to your One &Done workout routine.How to “Downscale” Each WorkoutIf you are having a hard time keeping up with the sprint-recovercycle, IT’S OK! I want you to do your best and remember one minute is all you need. Just by giving it your best, you willbuild a habit structure that will make you MASSIVELY successful inthe long-run!Take your time.I want you to succeed. If you need to slow down, then slow down,BUT DO NOT stop. Consistency is key, and I want you to do 110%of what your ability can handle. We can build you up!How to “Up” Each WorkoutIncrease the amount of cycles. Although you will get amazingresults from the traditional One Minute Abs, you can alwaysincrease the number of cycles you perform.Perform a One Minute Abs cycle before and after you One &Done workout.5

Workout CalendarsOne & Done (OD) One Minute Abs (ABS)For the One & Done workout calendars, you have different workout days, based on your fitness level.You can add your One Minute Abs workouts to the beginning and/or end of your regular One & Doneworkouts.If you are doing the One Minute Abs workouts by themselves, simply omit the One & Done workoutsentirely. At the Beginner Level, you should work out 3 times per week. At the Intermediate Level, you should work out 4 times per week. At the Advanced Level, you should work out 5-7 times per week.We have provided one sample workout for each fitness level, but you adjust the frequency and the daysbased on your own needs.Check off each workout, as you complete it!6

BeginnerDay 1Speed (OD)Build (ABS)Day 8Accelerate (OD)Sizzle (ABS)Day 15Slimmer (OD)Tone (ABS)Day 22Torch (OD)Accomplish (ABS)Day 29Strengthen (OD)Fast (ABS)Day 220-MinuteWalkDay 920-MinuteWalkDay 1620-MinuteWalkDay 2320-MinuteWalkDay 3020-MinuteWalkDay 3Agility (OD)Burn (ABS)Day 10Burst (OD)Shred (ABS)Day 17Lean Out (OD)Define (ABS)Day 24Tone (OD)Push (ABS)Day 420-MinuteWalkDay 1120-MinuteWalkDay 1820-MinuteWalkDay 2520-MinuteWalkDay 5Momentum (OD)Sculpt (ABS)Day 12Blast (OD)Ripped (ABS)Day 19Dynamic (OD)Charge (ABS)Day 26Tighten (OD)Strive (ABS)Day 620-MinuteWalkDay 1320-MinuteWalkDay 2020-MinuteWalkDay 2720-MinuteWalkDay 7FUN DAYDay 14FUN DAYDay 21FUN DAYDay 28FUN DAYDay 31Invigorate (OD)Fit (ABS)7

IntermediateDay 1Speed (OD)Build (ABS)Day 8Burst (OD)Shred (ABS)Day 15Dynamic (OD)Charge (ABS)Day 22Strengthen (OD)Fast (ABS)Day 220-MinuteWalkDay 920-MinuteWalkDay 1620-MinuteWalkDay 2320-MinuteWalkDay 3Agility (OD)Burn (ABS)Day 10Blast (OD)Ripped (ABS)Day 17Torch (OD)Accomplish (ABS)Day 420-MinuteWalkDay 1120-MinuteWalkDay 1820-MinuteWalkDay 5Momentum (OD)Sculpt (ABS)Day 12Slimmer (OD)Tone (ABS)Day 19Tone (OD)Push (ABS)Day 620-MinuteWalkDay 1320-MinuteWalkDay 2020-MinuteWalkDay 7Accelerate (OD)Sizzle (ABS)Day 14Lean Out (OD)Define (ABS)Day 21Tighten (OD)Strive (ABS)Day 24Invigorate (OD)Fit (ABS)8

AdvancedDay 1Speed (OD)Build (ABS)Day 8Slimmer (OD)Tone (ABS)Day 2Agility (OD)Burn (ABS)Day 9Lean Out (OD)Define (ABS)Day 15Day 16Strengthen (OD)Invigorate (OD)Fit (ABS)Fast (ABS)Day 3Day 4Momentum (OD)Accelerate (OD)Sizzle (ABS)Sculpt (ABS)Day 10Dynamic (OD)Charge (ABS)Day 11Torch (OD)Accomplish (ABS)Day 5Burst (OD)Shred (ABS)Day 12Tone (OD)Push (ABS)Day 6Blast (OD)Ripped (ABS)Day 13Tighten (OD)Strive (ABS)Day 720-MinuteWalkDay 1420-MinuteWalk9

One Minute AbsOne Minute Abs Build3 exercises20 seconds of work without restRepeat 3 timesExerciseTimePlank20 secondsSide Plank (R)20 secondsSide Plank (L)20 secondsOne Minute Abs Burn3 exercises20 seconds of work without restRepeat 3 timesExerciseTimePlank Jacks20 secondsSide Plank Hip Dips (R)20 secondsSide Plank Hip Dips (L)20 secondsOne Minute Abs Sculpt3 exercises20 seconds of work without restRepeat 3 timesExerciseTimePlank Around the World (R)20 secondsPlank Around the World (L)20 secondsPlank Pike20 seconds10

One Minute Abs Sizzle3 exercises20 seconds of work without restRepeat 3 timesExerciseTimeMountain Climbers20 secondsMountain Climber Hops20 secondsSpider Plank20 secondsOne Minute Abs Shred3 exercises20 seconds of work without restRepeat 3 timesExerciseTimeAcross to Wide (R)20 secondsStanding Knee to Elbow20 secondsAcross to Wide (L)20 secondsOne Minute Abs Ripped3 exercises20 seconds of work without restRepeat 3 timesExerciseTimeCrabs20 secondsPass Throughs20 secondsSwimmers20 seconds11

One Minute Abs Tone3 exercises20 seconds of work without restRepeat 3 timesExerciseTimeCriss-Cross20 secondsExtensions20 secondsExtensions with a V20 secondsOne Minute Abs Define3 exercises20 seconds of work without restRepeat 3 timesExerciseTimeDead Bugs20 secondsTick-Tocks20 secondsLeg Lifts20 secondsOne Minute Abs Charge3 exercises20 seconds of work without restRepeat 3 timesExerciseTimeSitting Side Extensions (R)20 secondsSitting Side Extensions (L)20 secondsBicycles20 seconds12

One Minute Abs Accomplish3 exercises20 seconds of work without restRepeat 3 timesExerciseTimeHip Bridge20 secondsGiant Leg Circles In20 secondsGiant Leg Circles Out20 secondsOne Minute Abs Push3 exercises20 seconds of work without restRepeat 3 timesExerciseTimePlank Shoulder Taps20 secondsPlank-Sphinx20 secondsFast Mountain Climbers20 secondsOne Minute Abs Strive3 exercises20 seconds of work without restRepeat 3 timesExerciseTime10 Count Up and Down20 secondsSuperman20 secondsDonkey Hops20 seconds13

One Minute Abs Fast3 exercises20 seconds of work without restRepeat 3 timesExerciseTimeHigh Knees20 secondsTuck Jumps20 secondsStraight Leg Toe Touches20 secondsOne Minute Abs Fit3 exercises20 seconds of work without restRepeat 3 timesExerciseTimeFlow20 secondsPlank Hip Dips20 secondsWalk Outs20 seconds14

For best results, add 3-4 One Minute Abs sets to your One & Done workout routine. How to “Up” Each Workout Increase the amount of cycles. Although you will get amazing results from the traditional One Minute Abs, you can always increase the number of cycles you perform. Perform a One Minute Abs cycle befo