Abs training plan

 Phase 1:

1. Warm-up: 5 minutes of light cardio (jogging, biking, or walking).

2. Strength Training: Perform 3 sets of 10-15 repetitions of the following exercises: squats, lunges, push-ups, pull-ups, planks and burpees. Rest for 30 seconds between sets.

3. Core Training: Perform 3 sets of 10-15 repetitions of the following exercises: crunches, leg raises, Russian twists and side planks. Rest for 30 seconds between sets.

4. Cardio Training: Perform 3 sets of 10 minutes of moderate intensity cardio (jogging, biking or rowing). Rest for 1 minute between sets.

Phase 2:
1. Warm-up: 5 minutes of light cardio (jogging, biking, or walking).
2. Strength Training: Perform 4 sets of 8-12 repetitions of the following exercises: squats, lunges, push-ups, pull-ups, planks and burpees. Rest for 30 seconds between sets.
3. Core Training: Perform 4 sets of 8-12 repetitions of the following exercises: crunches, leg raises, Russian twists and side planks. Rest for 30 seconds between sets.
4. Cardio Training: Perform 4 sets of 15 minutes of moderate intensity cardio (jogging, biking or rowing). Rest for 1 minute between sets.
5. Interval Training: Perform 2 intervals consisting of 1 minute at a high intensity followed by 1 minute at a low intensity for a total duration of 20 minutes (10 minutes each interval).