Strong and Sexy Core

By Bella Rahbek
CONTENTS

INTRODUCTION 3
HOW TO FIND TIME TO WORKOUT? 4
SIMPLE SEXY AB WORKOUT #1 5
SIMPLE SEXY AB WORKOUT #2 6
SIMPLE SEXY AB WORKOUT #3 7
SIMPLE SEXY AB WORKOUT #4 7
SIMPLE SEXY AB WORKOUT #5 8
SIMPLE SEXY AB WORKOUT #6 8
9
MAINTAINING THE NEW YOUTIQUE INT VIDERFE CTURORITRIS NOR
Introduction

Hey You!
It’s Isabella Rahbek and I’d like to be your personal trainer today so we can
focus on getting you a beautiful flat stomach by working on your abs! You can
call me Bella!

My passion for fitness started at an early age, around 15, when I wanted to go
from skinny to strong & curvy. The gym completely changed my life and
opened up my career path. I moved from Denmark to NYC in 2015 to pursue
my fitness dreams. I now work with Bro Laboratories, a totally incredible
supplement company and I spend my days helping people to reach their fitness
goals and dreams.

Bella

3
How to Find Time
to Workout?
This “AB-solutely” awesome guide contains quick high
intensity interval training (HIIT) workouts to get the abs of
your dreams. Many people tell me that it’s really hard to
find the time to go to the gym. When I was still studying, I
used to have the same problem.
What I did was plan my day out. I wrote a list of everything
I wanted to get done in a day and then I prioritized the
items. Brandon Carter (my fitness mentor) suggested that I
put stars next to the most important items to focus on first.
Remember, “what gets managed, gets done!” I find it best
to start my day with a workout. It gets the endorphins going
and puts me into a positive mood.
WHAT YOU WILL NEED FOR YOUR AB WORKOUT
TODAY
Now before we get into the workout you are going to
need a few things. First your gym mat and some water.
You can do these workouts either at home or the gym.
You will see in the videos of my ab workouts that for my
pre-workout I take Bro Labs Rebellion Explosive Pre-
Workout Energy System to amplify muscle pump and
performance! After my workout I take Revolt Advanced
BCAA Formula to help lose more fat and promote lean
muscle mass.
Ever since I've started to take supplements I've seen way
faster results! See for yourself!
YOU CAN’T OUT-TRAIN A BAD DIET
Another important thing to remember is that your diet is
everything. I must point out, if you already have a bit of
body fat, you’ll have to focus on decreasing your body
fat while doing ab exercises for your abs to show.
4
So you’ll have to focus on your diet, because you can’t
out-train a bad diet. Diet is the most important thing to
burn fat. You must find the right diet that works for you,
but when you are building muscle remember to keep your
protein intake high.
HAVE YOU TRIED MICRO-CUTTING?
I work with the process of micro-cutting and micro-bulking
depending on when I want to bulk up or get lean. For
micro-cutting, to get my abs defined, I have to go from a
caloric surplus to a caloric deficit. To work out the number
of calories I should be eating in a day, I simply add my
weight in pounds x10.
The total is the number of calories I can have in a day.
Yes, you will have to count your calories but it is worth it!
You want that flat stomach for the beach don’t you?
The best type of cardio workouts to do are the high
intensity interval training (HIIT) ones which carries on
burning calories even after your gym session. You can
also do slow cardio where you walk for an hour.
Now are you ready to get a leaner stomach? Build more
strength on your core? Build more strength in your upper
body? Yes?
Great! So grab your water, grab your mat and let’s get
started. You can do each of these workouts along with
me by clicking on the video links below.
MY 6 AB WORKOUTS FOR BUILDING YOUR 6 PACK
Here are my top 6 options for you to use to get that perfect
“6 pack” you have always dreamed of having. Try them all
out and see which ones work the best for you.
 Simple Sexy Ab
Workout # 1:
SIX PACK BURN OUT
Intense HIIT Ab Workout

(https://youtu.be/VZRHvPs4MCs)

In this intense workout you will be doing the following 3

abdominal exercises:

Side Plank 15 seconds

Rest 5 seconds

Rising Toe Touch 15 seconds

Rest 5 seconds

Spiderman Plank 15 seconds

Rest 5 seconds

REPEAT THREE TIMES

It’s a really hard workout. You can always adjust the levels to give
yourself more rest time, or add another round if you need to.

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Simple Sexy Bicycles

Rest
30 seconds

10 seconds

Mountain Climbers 30 seconds

Ab Workout Rest

Side Plank Twist

10 seconds

15 seconds on one side

# 2: Side Plank Twist

side

Rest
then 15 seconds on the other

10 seconds
HIIT WORKOUT FOR ABS AND OBLIQUE’S High
Intensity Internal training for abs at home One Leg Toe Touch 15 seconds to the right leg One

(https://youtu.be/4CJ8_Oa2Zgs) Leg Toe Touch 15 seconds to the left leg

Rest 10 seconds

This high intensity workout involves using the REPEAT THREE TIMES
following 4 abdominal exercises:
Can you feel the burn in your abdominal muscles?
Great isn’t it?

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Simple Sexy Simple Sexy
Ab Workout Ab Workout
# 3: # 4:
QUICK ABDOMINAL HIIT WORKOUT ABS AND OBLIQUES HIIT ROUTINE
For stronger core and six-pack Home Workout

(https://youtu.be/nBn_Kjz7cqc) (https://youtu.be/AwvOKYizo14)

For this super hard workout use the following 4 In this home workout you will be doing the following 3
abdominal exercises: abdominal exercises to work your upper and lower abs:

Iron Butterfly 10 seconds

Roman Twist 20 seconds
Rest 5 seconds
Rest 10 seconds
Spiderman Plank 10 seconds
Walking Plank 20 seconds
Rest 5 seconds
Rest 10 seconds
Roman Twist 10 seconds
Iron Butterfly 20 seconds
Rest 5 seconds
Rest 10 seconds
In and Out 10 seconds
REPEAT 4 TIMES
Rest 5 seconds

REPEAT 4 TIMES
Did you see how out of breath I was at the end of the
workout? This one really makes you feel the burn!!!

SOME TIPS:
• For the Roman Twist make sure your shoulders are going all the way from side to side and that you are not only
moving your arms. Be sure to keep your feet lifted at all times
• For the Walking Plank (from the push up position to down on your forearms). Don’t arch your back too much

• For the Iron Butterfly (Upper Abs) –Keep your feet lifted and tighten your core.

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Simple Sexy Simple Sexy
Ab Workout Ab Workout
# 5: # 6:
BELLY FAT BURNER HIIT MY ABS AND CALVES WORKOUT
At Home or Gym At the Gym

(https://youtu.be/ePZsF-9tavY) https://youtu.be/Th_kNXQQJqE

In this workout on my rooftop you will be doing the I know we are dealing with abs here, but if you feel like
following 3 abdominal exercises: adding some calves today at the gym –here’s what I do. Or
you can just go to the 4:59 mark on the video to get the
Mountain Climbers 20 seconds
abs only benefit. In this workout you’ll see how my gym bff
Rest 5 seconds and I prepare on my rooftop, take supplements and then
hit the gym.
Leg Raises 20 seconds
For the Abs section I use weights for the exercises:
Rest 5 seconds
• Weighted Roman Twist: 3 Sets of 10 -12 Reps
Rising Toe Touch 20 seconds • Weighted Crunch: 3 Sets of 10 -12 Reps
• Leg raises to Knee -ups: 3 Sets and Reps till
Rest 5 seconds
failure

REPEAT 4 TIMES Don’t forget to always warm up before your gym

session and stretch afterwards!
These exercises really burn that belly fat away and for
good!

If you are looking for even more tips check out my post -
How to Lose Belly Fat While Keeping your Curves.

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Maintaining the
New You

If you got this far, congratulations!

Whether you completed all the workouts or not, you are now a stronger you than
you were before!
Feel free to repeat as many of these workouts as you like or mix and match
your favorite lifts.
As always, I’m here to help. Reach out to me on any of my social media below~

Instagram: BellaRahbek
Facebook: BellaRahbek
Snapchat: BellaRahbek

I love you all and thank you so much for joining me on this journey <3

Love, Bella