Welcome to the Perfect.AB-STRAP
TM
Workout. These exercises will improve your abdominal
definition, strength, and endurance regardless of your fitness level.
For more workouts and
information go to
www.perfectonline.com
Perfect Fitness is a division of Implus Footcare, LLC -
©
2012 Implus Footcare, LLC Perfect Ab Strap is a trademark of Implus Footcare, LLC
Ab Strap Workout
GOAL | Tone & Sculpt Abdominals
Instructions
Step 1
Determine the number of ab strap reps that is best for you. Use the chart below to help guide your decision and make
sure to modify reps up or down to match your fitness level.
Step 2
Review the checklist before each workout for proper form and breathing.
Step 3
Follow the 21 Day Workout to tone and sculpt your abdominals. Perform the number of sets listed for each movement.
Step 4
Check www.perfectonline for new workouts.
Perfect.
A B - S T R A P
T M
Workout Reps
The chart shown to the right provides a range of
repetition levels (reps) for one set. Before you start
your workout determine what level is best for you.
Knees Ups
Obliques
Leg Lifts
Starter
10
10
10
Experienced
20
20
20
Hardcore
40
40
40
21-Day Workout
Day 1
1 Set Knee Ups
1 Set Obliques
1 Set Leg Lifts
Day 2
OFF DAY
Day 3
1 Set Knee Ups
1 Set Obliques
1 Set Leg Lifts
Day 4
OFF DAY
Day 5
1 Set Knee Ups
1 Set Obliques
1 Set Leg Lifts
Day 6
OFF DAY
Day 7
1 Set Knee Ups
1 Set Obliques
1 Set Leg Lifts
Day 8
OFF DAY
Day 9
2 Sets Knee Ups
2 Sets Obliques
2 Sets Leg Lifts
Day 10
OFF DAY
Day 11
2 Sets Knee Ups
2 Sets Obliques
2 Sets Leg Lifts
Day 12
OFF DAY
Day 13
2 Sets Knee Ups
2 Sets Obliques
2 Sets Leg Lifts
Day 14
OFF DAY
Day 15
2 Sets Knee Ups
2 Sets Obliques
2 Sets Leg Lifts
Day 16
OFF DAY
Day 17
3 Sets Knee Ups
3 Sets Obliques
3 Sets Leg Lifts
Day 18
OFF DAY
Day 19
3 Sets Knee Ups
3 Sets Obliques
3 Sets Leg Lifts
Day 20
OFF DAY
Day 21
3 Sets Knee Ups
3 Sets Obliques
3 Sets Leg Lifts
Checklist
✓
Head
Keep eyes looking forward and ears over
shoulders
✓
Back
Keep steady - no rocking - minimize body
swing
✓
Arms
Keep upper arms parallel to floor
✓
Abs
Pull navel to spine during each “up” and
“down” of the exercise
✓
Legs
Conduct slow purposeful movements using
abdominals to lift legs, not hip flexors
✓
Pace
One second up / on second down
✓
Breathing
Exhale on the ‘up / Inhale on the “down”
Push-Pull-Core Workout
Looking for a total body workout? In this workout you can
combine your Perfect.AB-STRAP
TM
workout with push ups and
pull ups. If you have the Perfect.PUSHUP® and the Perfect.
PULLUP® equipment great - go ahead and use it but it is not
mandatory.
For every repetition you do of knee ups do an equal amount of
push ups and divide that number by 2 for the pull ups.
Example:
If you are a starter lever:
Do 10 knee ups followed by 10 pushups followed by 5 pull ups.
WA R N I N G
Fitness training can result in serious personal injury or death if not done safely and properly. Risk of serious injury or
death can be reduced if safe techniques and common sense are practiced when using this equipment. You should not
exercise without first consulting your physician and should never do so without proper instruction or supervision. Prior to
exercising with this equipment until the wear or damage has been remedied or the equipment has been replaced. Do not
use if you weigh over 220 lbs/100 kg. If using this product in conjunction with other equipment, please read and follow all
the manufacturer’s instructions for that equipment as well. If not available, please contact the manufacturer for proper
instructions. For Perfect fitness products you can visit our website www.perfectonline.com for more information.