com
7 DAY DIET
PLAN
ABS & CARDIO
WORKOUTS
PLUS
A COMPLETE STEP BY STEP
EXERCISE GLOSSARY INCLUDED
ULTIMATE ABS
PRO CHEAT SHEET
CONTENTS
3
Introduction
Diet Plan
10
ABOUT
HARRISON TWINS
The Harrison twins are International
Fitness models and Online Coaches.
They have been training for a number of
years now and have a vast amount of
knowledge on diet and training and how
to get the best possible results for their
clients.
Theyve been featured in fitness magazines, celebrity magazines, national
newspapers and websites across the
globe for their identical physiques and
their uniqueness within the fitness and
health industry.
Exercise Glossary
OWEN
LEWIS
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0 INTRODUCTION
EIGHT WEEK ABS
HARRISONTWINS.COM
1 TRAINING PLAN
EIGHT WEEK ABS
Excercise
Sets
Tempo
Reps
Rest (sec)
V Crunches on Bench
2:0:2
30-40
60
Sit Ups
2:0:2
30-40
60
2:0:X
12-15 or Failure
120
N/A
40 Touches or Failure
120
4:0:X
12-15 or Failure
120
4 Per Side
2:0:X
15 Per Side
120
3:1:X
12-15 or Failure
120
3:1:2
120
Bottoms Up
2:0:X
12-15 or Failure
120
2:0:2
12-15 or Failure
90
4 Per Side
3:1:2
120
Warm Up
Abs
HARRISONTWINS.COM
Continued
INTERMEDIATE
Stairmaster speed intervals for
25 minutes:
6 minute warm-up of increasing
intensity
ADVANCED
Stairmaster speed intervals for
25-30 minutes:
6 minute warm-up of increasing
intensity
If no stair master is available, the treadmill is the next best option. If you suffer with any condition
that limits your capacity to perform these exercises, then use an alternative, non/partial weight-bearing
exercise, such as the cross-trainer or rowing machine
If needed, the 20/25 minute time period can be split in to two periods of equal duration; this will allow
you to work at a higher intensity for longer
HARRISONTWINS.COM
DIET PLAN
EIGHT WEEK ABS
2 DIET PLAN
Carbohydrate Intake
Days
No
Low
Moderate
High
Sunday
No Carbohydrate Day
Meal Number
1
2
(snack)
3
4
(snack)
5
6
(snack)
Meal
4-6 scrambled egg whites and 2 yolks; 1 apple
20g of almonds and 1 scoop of whey protein powder mixed with water
200g of oven baked chicken/turkey; green veg (stir-fried, boiled or steamed); low-fat
cottage cheese
2 scoops of protein powder mixed with water
250g of oven baked salmon fillet; green veg and chopped carrot (stir-fried, boiled or
streamed); small helping of low calorie tomato salsa or equivalent
250g of 0% fat Greek Yoghurt
HARRISONTWINS.COM
Continued
Low Carbohydrate Day
Meal Number
1
2
(snack)
3
4
(snack)
5
6
(snack)
Meal
6 egg white and 2 egg yolk omelette mixed with 50g of ham
200g 0% fat Greek yoghurt mixed with 20g of almonds and a handful of blueberries
200-300g oven baked chicken/turkey; green veg (stir-fried, boiled or steamed); 100g of
low-fat cottage cheese
200g of tuna mixed with a small helping of low-fat mayo; 2 wholegrain rice cakes
200-250g stir fried lean steak; green veg and chopped carrot (stir-fried, boiled or
streamed); 60g of wholegrain rice; small helping of low calorie tomato salsa or equivalent
2 scoops of whey protein powder mixed with water
Meal
6 scrambled egg whites and 2 yolks; small amount of skimmed milk
20g of almonds and 1 scoop of whey protein powder mixed with water and 30g of oatmeal
250-350g oven baked chicken/turkey; green veg (stir-fried, boiled or steamed); 100g of
low-fat cottage cheese
2 scoops of protein powder mixed with water
200-300g oven baked salmon fillet; 150g of oven baked sweet potato; green veg and
chopped carrot (stir-fried, boiled or streamed); small helping of low calorie tomato salsa
or equivalent
200g 0% fat Greek Yoghurt with 50g of blueberries
HARRISONTWINS.COM
Continued
High Carbohydrate Day
Meal Number
1
2
(snack)
3
Meal
6 scrambled egg whites and 2 yolks; small amount of skimmed milk; 30g of oatmeal
mixed with water (best option) or a small amount of skimmed milk
150-200g of tuna chunks, drained of brine or spring-water, mixed with a small helping of
low-fat mayo; 2 wholegrain rice cakes
250-350g oven baked chicken/turkey; green veg (stir-fried, boiled or steamed); 100g of
low-fat cottage cheese
4
(snack)
100g of lean beef strips, mixed with a large leafy salad and cherry tomatoes; a small
helping of balsamic vinegar
6
(snack)
Consume meal one almost as soon as you wake and ensure that you spread your meals by approximately
2.5 hours throughout the day
Take 1 L-carnitine tablet and 2-3 omega-3 tablets each morning with breakfast
Do not eat within the 90 minute period before your workout
Consume your main carbohydrate meal as soon as possible (within the hour) post workout
HARRISONTWINS.COM
3
8
TEMPO
3 TEMPO EXPLAINED
EIGHT WEEK ABS
HARRISONTWINS.COM
ABS
EXERCISE
GLOSSARY
www.harrisontwins.com
GLOSSARY CONTENTS
3
12
Sit Ups
13
V Crunches
Bottoms Up
10
Preachers
11
1
2
5. BOTTOMS UP
6. FORWARD FACING
CORE BALL CRUNCHES
7. FORWARD FACING
CORE BALL CRUNCHES
1
2
8. HANGING OBLIQUE
LEG RAISES
1
2
3
10. PREACHERS
1
2
13. V CRUNCHES