www.harrisontwins.

com

EIGHT WEEK STEP

BY STEP PLAN
TO ROCK HARD ABS
More plans on our website
harrisontwins.com
7 DAY DIET
PLAN
ABS & CARDIO
WORKOUTS
PLUS
A COMPLETE STEP BY STEP
EXERCISE GLOSSARY INCLUDED

ULTIMATE ABS
PRO CHEAT SHEET
CONTENTS ABOUT
HARRISON TWINS
The Harrison twins are International
3 Introduction Fitness models and Online Coaches.
They have been training for a number of
years now and have a vast amount of
4 Abs: Weeks 1-8 knowledge on diet and training and how
to get the best possible results for their

5 Cardio: Weeks 1-8

clients.

Theyve been featured in fitness mag-

6 Diet Plan azines, celebrity magazines, national

newspapers and websites across the
globe for their identical physiques and

9 Tempo: An In-depth Explanation their uniqueness within the fitness and

health industry.

10 Exercise Glossary

OWEN

LEWIS
Subscribe to
our YouTube Channel
.com/harrisontwinsworkout
 0 INTRODUCTION
EIGHT WEEK ABS

Rock Hard Abs in 8 Weeks!

You no longer have to only wish you could have
those abs or that V. Achieving a six-pack is
actually pretty simple when you have an effective
plan. Just remember, simple doesnt mean easy.

To get the results youre after, youll need to put in the work
and make some sacrafices. If youve followed us on YouTube,
youll know our mantra is:

Achieving your dream means having the desire

and right work ethic, plus making the necessary
sacrifices.

In this cheat sheet, youll discover a proven diet and training

plan thatll give you six pack abs in just 8 weeks.

Many people think getting the six-pack look is just about doing
a few crunches to tone up your abs. Wrong! If youre gonna get
the six-pack, youll also need an effective nutrition plan to really
bring them out . . . and then follow it.

This cheat sheet not only includes a simple to follow nutrition

plan along with detailed ab workouts, its also got a cardio high
intensity interval training (HIIT) plan too, to ensure you ramp
your belly fat burning to the max. Its all presented in a simple-
to-follow, step-by-step process.

Lets get started...

3 HARRISONTWINS.COM
 1 TRAINING PLAN
EIGHT WEEK ABS

Everyone wants those abs and that V.

Were here to tell you that its easy. Following the correct diet and training plan, you can have them in just
8 weeks! Training abs isnt just about training abs though; youve got to plan your diet effectively and use
HIIT training in order to really bring them out. Our 8 week plan gives you all of that for FREE.

ABS WEEKS 1-8: TWICE PER WEEK

Muscle Group Excercise Sets Tempo Reps Rest (sec)

V Crunches on Bench 4 2:0:2 30-40 60

Warm Up
Sit Ups 4 2:0:2 30-40 60

Roman Chair Leg Raises

Abs 6 2:0:X 12-15 or Failure 120
(Bent Knees)

Alternating Heel Touches 8 N/A 40 Touches or Failure 120

Bent Knee Hip Raises 6 4:0:X 12-15 or Failure 120

Hanging Oblique Leg Raises 4 Per Side 2:0:X 15 Per Side 120

Hanging Leg Raises 4 3:1:X 12-15 or Failure 120

Forward Facing Core Ball

6 3:1:2 Failure (Push for 20) 120
Crunches

Bottoms Up 6 2:0:X 12-15 or Failure 120

Preachers (Rope Pull Downs) 6 2:0:2 12-15 or Failure 90

Oblique Core Ball Crunches 4 Per Side 3:1:2 Failure (Push for 20) 120

Always stick to the tempo given and keep form strict

Decrease the rest periods as you progress through the weeks. For example, reduce 120 seconds to
90 seconds the following week
If performed correctly, failure should occur between reps 12 and 15. If not, push on towards true failure

4 HARRISONTWINS.COM
 Continued

CARDIO WEEKS 1-8: THREE TIMES PER WEEK

BEGINNER

Stairmaster speed intervals for

20 minutes:
8 minute warm-up of increasing
intensity Perform 60 seconds of high intensity, followed by
150 seconds of low intensity for the duration of
the exercise period.

INTERMEDIATE

Stairmaster speed intervals for

25 minutes:
6 minute warm-up of increasing
intensity Perform 90 seconds of high intensity, followed by
120 seconds of low intensity for the duration of
the exercise period.

ADVANCED

Stairmaster speed intervals for

25-30 minutes:
6 minute warm-up of increasing
intensity Perform 140 seconds of high intensity, followed by
140 seconds of low intensity for the duration of
the exercise period.

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

5 HARRISONTWINS.COM
2 DIET PLAN
EIGHT WEEK ABS
 2 DIET PLAN EIGHT WEEK ABS

Carbohydrate Intake Days

No Monday and Thursday

Low Tuesday and Friday

Moderate Wednesday and Saturday

High Sunday

No Carbohydrate Day
Meal Number Meal

1 4-6 scrambled egg whites and 2 yolks; 1 apple

2
20g of almonds and 1 scoop of whey protein powder mixed with water
(snack)

200g of oven baked chicken/turkey; green veg (stir-fried, boiled or steamed); low-fat
3
cottage cheese

4
2 scoops of protein powder mixed with water
(snack)

250g of oven baked salmon fillet; green veg and chopped carrot (stir-fried, boiled or
5
streamed); small helping of low calorie tomato salsa or equivalent

6
250g of 0% fat Greek Yoghurt
(snack)

6 HARRISONTWINS.COM
 Continued

Low Carbohydrate Day

Meal Number Meal

1 6 egg white and 2 egg yolk omelette mixed with 50g of ham

2
200g 0% fat Greek yoghurt mixed with 20g of almonds and a handful of blueberries
(snack)

200-300g oven baked chicken/turkey; green veg (stir-fried, boiled or steamed); 100g of
3
low-fat cottage cheese

4
200g of tuna mixed with a small helping of low-fat mayo; 2 wholegrain rice cakes
(snack)

200-250g stir fried lean steak; green veg and chopped carrot (stir-fried, boiled or
5
streamed); 60g of wholegrain rice; small helping of low calorie tomato salsa or equivalent

6
2 scoops of whey protein powder mixed with water
(snack)

Moderate Carbohydrate Day

Meal Number Meal

1 6 scrambled egg whites and 2 yolks; small amount of skimmed milk

2
20g of almonds and 1 scoop of whey protein powder mixed with water and 30g of oatmeal
(snack)

250-350g oven baked chicken/turkey; green veg (stir-fried, boiled or steamed); 100g of
3
low-fat cottage cheese

4
2 scoops of protein powder mixed with water
(snack)

200-300g oven baked salmon fillet; 150g of oven baked sweet potato; green veg and
5 chopped carrot (stir-fried, boiled or streamed); small helping of low calorie tomato salsa
or equivalent

6
200g 0% fat Greek Yoghurt with 50g of blueberries
(snack)

7 HARRISONTWINS.COM
 Continued

High Carbohydrate Day

Meal Number Meal

6 scrambled egg whites and 2 yolks; small amount of skimmed milk; 30g of oatmeal
1
mixed with water (best option) or a small amount of skimmed milk

2 150-200g of tuna chunks, drained of brine or spring-water, mixed with a small helping of
(snack) low-fat mayo; 2 wholegrain rice cakes

250-350g oven baked chicken/turkey; green veg (stir-fried, boiled or steamed); 100g of
3
low-fat cottage cheese

4 100g of lean beef strips, mixed with a large leafy salad and cherry tomatoes; a small
(snack) helping of balsamic vinegar

5 HIGH CARBOHYDRATE CHEAT MEAL (to be consumed immediately after training)

6
200g 0% fat Greek Yoghurt with 50g of blueberries
(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

8 HARRISONTWINS.COM
 3 TEMPO
EIGHT WEEK ABS

8 HARRISONTWINS.COM
 3 TEMPO EXPLAINED
EIGHT WEEK ABS

When writing our tempo, we write, for example, 2:0:X.

Essentially, this means the following: eccentric:
isometric hold: concentric.

1 THE ECCENTRIC PART 2 THE ISOMETRIC PART

This actually means is that the first part the
eccentric part is when the weight is being
lowered. For example, on a bench press when
the weight is being lowered to the chest; a
skull crusher when the weight is being lowered
to the forehead; a lat pull down when the arms
are moving upwards, because this is actually
the weight lowering.
The second part the isometric part is the slight
pause that you may or may not have at the bottom.
If you do have a pause, stick to it because this will
make your workout so much harder; this reduces
the plyometric effect, which basically means
that greater strain is placed on your muscles. In
practical terms, its the pause at the bottom of a
bench press when the weight is directly above the
sternum; its the pause at bottom of a squat; the
pause at the top of a lat pull down, as this is when

3 THE CONCENTRIC PART the weight is at its lowest point.

The third part the concentric part is actually

the least important, and this is frequently
overlooked in the gym, largely because people
forget to leave their egos at home. You must base
your training on the eccentric contraction, the
first number of tempo, as this gives the greatest
results in bodybuilding/training for an aesthetic
appeal. We often put X for this part, which
means move the weight as quickly as you can.
This doesnt need to be fast because you may be
lifting heavy weights. It just needs to be as fast
as you can with that given weight; essentially,
the speed doesnt matter for this part.

9 HARRISONTWINS.COM
 ABS
EXERCISE
GLOSSARY
www.harrisontwins.com
GLOSSARY CONTENTS
3 Alternating Heel Touches 12 Sit Ups

4 Bent Knee Hip Raises 13 V Crunches

5 Bottoms Up

New videos coming soon!

6 Forward Facing Core Ball Crunches
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7 Hanging Leg Raises .com/harrisontwinsworkout

8 Hanging Oblique Leg Raises

9 Oblique Core Ball Crunches

10 Preachers

11 Roman Chair Leg Raises

3. ALTERNATING HEEL TOUCHES 1

2 3
4. BENT KNEE HIP 3
RAISES

2
5. BOTTOMS UP 3 1

2
6. FORWARD FACING 1
CORE BALL CRUNCHES

2
7. FORWARD FACING
CORE BALL CRUNCHES
1
2
8. HANGING OBLIQUE 1
LEG RAISES
2
3
9. OBLIQUE CORE BALL 1
CRUNCHES

2
10. PREACHERS 1 2
11. ROMAN CHAIR
LEG RAISES
1
2
12. SIT UPS 1

2
13. V CRUNCHES 1