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12 Week Workout Program (week 9)


12 Week Workout Program

This is week 9 of the 12 week workout program and by now you should be seeing significant results in your weight and body shape.

If you would like to see the previous 8 weeks of this 12 week workout program please click on the link below:

Week 9 of 12 of my workout program

There are five exercises that need to be performed one after the other. Perform each exercise at maximum intensity for the time shown in the table below and rest for the time shown in the table below.

HIIT Work & Rest Periods According To Ability Level

Exercise Length (seconds)Rest (seconds)

12 Week Workout Program
Exercises to perform in rotation

  1. Pendulum jumps
  2. Squat thrusts
  3. Plank with hip dips
  4. Shoulder press
  5. Jump squats

Exercises with full description


Pendulum jumps with arms
Jump side to side trying to cover 30 centimetres (1 foot) with each jump. As you jump move both arms up and down.


Squat thrusts
Start in the same position as the triceps push up and jump your feet towards your stomach by bending both your hips and knees. Jump your feet back to the start position by lifting your bum and jumping your feet back.


Plank with dips
Rotate your hips side to side and always make sure your elbows remain in contact with the floor. You should start with only your elbows and feet on the floor. When your hips rotate try to get them as close to the floor as you can manage.


Shoulder press
Start with just your feet and hands on the floor. The closer your feet are to your hands the harder the press will be. Your hands will be shoulder width apart and you will lower your head to the floor and then straighten your arms. Your elbows will be pointing to the sides as you do this exercise.


Jump squats
Squat down as low as you can with your feet shoulder width apart. From your lowest position you are going to straighten your legs to raise your body upwards. Move as vigorously and dynamically as you can. This will allow you to jump as high as you can. Once you land absorb the impact of the landing by performing a squat immediately on impact and then repeat the movement.

Week 9 of 12 Ab workout Plan

ab exercises ab workouts at home 9

The workout plan

Do each exercise in the exact order shown below without any rest between exercises. Once you have completed all 5 exercises rest for the time shown in the table according to your ability.

Ab Workout Routine for Your Ability


Dorsal Raise103451544520430
legs apart ab curl103451544520430
Oblique twist advanced103451544520430
Plank crunches103451544520430
Side Plank star15 sec34530 sec44560 sec430

Exercises with full description


Dorsal raise with double arm and leg raise
Start with your head looking down towards the floor and your arms stretched out in front of you. Raise your arms, legs and chest as high of the floor as you can while your head remains looking towards the floor. Lower yourself back to the start position.


Legs apart ab curl
Lie on your back with your feet in the air and move your legs as far away from the mid-line of your body as you can so that your legs are open. Bring your trunk of the floor making sure that your lower back stays on the floor. Keep your arms extended and try to push them through your legs.


Oblique twist advanced
Start with your feet in the air and arms out to the side. Move your legs from side to side making sure that your shoulders do not raise up from the floor.


Plank crunches
Start in the plank position and move your hips up and down. When you move your hips down they should almost touch the floor without you taking a rest.


Side plank star
You will only have one foot and one hand in contact with the floor. You will spread your arms and legs so that you will make a start shape. You will have both your legs and hands away from your bodies mid-line.

Topic: 12 week workout program

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Hi, I'm Gerald

G unit

Gerald has a bachelor’s degree in Exercise, Nutrition & Health. He is an NASM qualified behaviour change specialist, and a qualified personal trainer. Gerald has developed his own C.H.A.N.G.E method, which he uses to help his clients lose weight.

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