carve your core 21-day workout
The workout outlined is a 21-day workout to help you get a stronger
core and sculpted arms. It is designed for all fitness levels from be-
ginner to advanced. On day 1 you will test how far you can carve. Make
sure to follow the 3 Rules of Carve-ing and to learn your limits. On day
21 you will re-test and see how far you have come.
cuStomize your workout
Step 1
USE A wAll
to determine how far you can carve from the starting position. Follow the guidelines in the
“Know your limits” section on the previous page.
Step 2 On Day 1, perform 10 repetitions (reps) carving straight out, 5 carving left and 5 carving right.Follow the
21-Day workout to strengthen your core and arms.
Step 3 Day 21 re-test your limit by moving in 6 inch increments away from the wall. Use your new limit as your
baseline and repeat the 21-Day workout.
ab carver workout Guide
week 1
LEARN yOUR LIMITS
(see page 2).
CARvE STRAIGHT:
1 set of 10 reps
CARvE LEFT:
1 set of 5 reps
CARvE RIGHT:
1 set of 5 reps
OFF
CARvE STRAIGHT:
3 sets of 10 reps
CARvE LEFT:
3 sets of 5 reps
CARvE RIGHT:
3 sets of 5 reps
OFF
CARvE STRAIGHT:
3 sets of 10 reps
CARvE LEFT:
3 sets of 5 reps
CARvE RIGHT:
3 sets of 5 reps
OFF
CARvE STRAIGHT:
3 sets of 10 reps
CARvE LEFT:
3 sets of 5 reps
CARvE RIGHT:
3 sets of 5 reps
week 2
OFF
CARvE STRAIGHT:
3 sets of 15 reps
CARvE LEFT:
3 sets of 8 reps
CARvE RIGHT:
3 sets of 8 reps
OFF
CARvE STRAIGHT:
3 sets of 15 reps
CARvE LEFT:
3 sets of 8 reps
CARvE RIGHT:
3 sets of 8 reps
OFF
CARvE STRAIGHT:
3 sets of 15 reps
CARvE LEFT:
3 sets of 8 reps
CARvE RIGHT:
3 sets of 8 reps
OFF
week 3
CARvE STRAIGHT:
3 sets of 20 reps
CARvE LEFT:
3 sets of 10 reps
CARvE RIGHT:
3 sets of 10 reps
OFF
CARvE STRAIGHT:
3 sets of 20 reps
CARvE LEFT:
3 sets of 10 reps
CARvE RIGHT:
3 sets of 10 reps
OFF
CARvE STRAIGHT:
3 sets of 20 reps
CARvE LEFT:
3 sets of 10 reps
CARvE RIGHT:
3 sets of 10 reps
OFF
RE-TEST yOUR LIMITS
CARvE STRAIGHT:
1 set of 10 reps
CARvE LEFT:
1 set of 5 reps
CARvE RIGHT:
1 set of 5 reps
DaY 1
DaY 2
DaY 3
DaY 4
DaY 5
DaY 6
DaY 7
* See movements on previous page for reference.
