So this past November and December I finalized an Abs course, called Abs Blueprint 1.0. The idea was to launch it as a paid course in late Spring of 2011. I wanted to introduce it at $27 to my newsletter, then add a few more modules and eventually release it for sale for $47. The goal was to create a laser-focused ab routine, skipping all of the movements that were a waste of time. The whole routine was based on the principles taught to me over 20 years ago by a golf pro that me and my workout partner met back in college. This guy had the best abs I had ever seen…and what he taught us worked way beyond any routine I have seen since. I simply wanted to share this info.
[Read below to find out how you can get this video overview as well as Abs Blueprint 1.0.]
So Why Did I Decide to Give This Away for Free?
For a few reasons:
- I just released my premium Women’s program and didn’t want to put out another paid product so soon after this.
- I released my last free report, Vacation Body Blueprint, about a year and half ago.
- I want to build a large interactive Facebook Page and decided to use this free report as a way to launch it.
- I want to start my newsletter from scratch and offer more helpful videos and reports, etc.
Facebook Will Allow Me To Share Useful Info Quickly
This blog is more like a fitness magazine. My goal is to simply add in a few posts per month with new training tips and things I’ve never discussed in the past. Every few months, I archive many of the posts in The Best of Fitness Black Book section. This is a growing resource of hundreds of articles all focused on getting the lean “Hollywood Look”. The problem is that I wanted a place where I could share information in “real time”. I also wanted a place where it didn’t have to be so “text book”…I want to discuss entertaining stuff as well.
I’ll Continue to Add to This Blog As Well
This blog is my bread and butter…no doubt about it! I want to keep discussing every possible topic related to getting lean and defined. I have hundreds of articles to go still, before this site gets redundant. I plan to keep adding to this on a regular basis for many more years to come. There is already a ton of content on the site… both in the posts and comments. I’m pretty darn proud of what this site has grown into.
Abs Blueprint 1.0 – Wasn’t Created as a Free Product
This really is one of the best abs courses currently available (paid or free). It long, because honestly…I just wanted to outline what this golf pro taught me 20+ years ago. The guy had picture perfect abs, better than what I’ve seen on the cover of most fitness magazines…and the best abs I’ve ever seen in person.
This Isn’t Info I’ve Shared on Fitness Black Book Before
These past 4 years I’ve discussed planks as a great way to build 6 pack abs. The problem is that they don’t increase the density enough for deep abs that even look good on a cloudy day. Most effective ab movements that increase ab density… hammer the spine. The reason I stopped doing this routine 7-8 years ago was that it irritated my lower back…and now I have a solution for this. If you struggle with zero ab definition, this will do the trick!
A List of the Main Routines:
- The Flat Abs Workout: This workout is perfect for women who want a nice bikini body without any chance of too much ab definition. It seems almost too simple, but works extremely well. Guys can use this workout to maintain the ab definition they already have.
- The “Skinny Fat” Killer: So there are a lot of men and women who are skinny and pudgy with very little definition at all. High intensity training is probably the key here. Most people who are skinny fat, simply don’t push the intensity levels as high as needed for great definition.
- Lower Ab Specialization: All of these routines will hit the lower abs, but you can target the lower abs even further by focusing mainly on various leg raises. I actually believe the lying leg raise is the best lower ab exercise. This workout is only meant to be done for 4-6 weeks max. I like to use this one before spring to ensure that my lower abs are up to par, before hitting my summer prep ab workout.
- Deep Abs Level 1: To get really deep six pack abs, we are going to have to add in a little more of the exercises that flex the spine forward a bit. Since we are going to flex the spine forward, extra care needs to be taken to work hip bridges and back bridges. These can’t be done as an afterthought.
- Deep Abs Level 2: Like the previous deep abs routine, we are going to have to add in a little more of the exercises that flex the spine forward a bit…but this one is even tougher. Since we are going to flex the spine forward, extra care needs to be taken to work hip bridges and back bridges.
- The Beach Prep Tweak: this is meant as an add-on to any of the other workouts outlined above. I discovered this a few years back before I took a trip to Playa Del Carmen, Mexico. In fact, because of a back injury…this was all I used with success. If you combine this with any of the other workouts you will most likely get the best abs of your life.
Click Here to Go to the FBB Facebook Page
You will be prompted to hit “like” to see the video and then you will get access to Abs Blueprint 1.0 as well as my new newsletter.
One Big Favor to Ask…
If you like the report, or have enjoyed my blog these past 4 years could you simply click this “Share” button and spread the word to your “peeps” about my new Facebook Page? Just a kind word or two would be extremely appreciated 
Note: I will do my best to spend an hour per day over on the “Wall” part of the page. I’ll post new and helpful info as I find it, respond to a few questions, etc. See ya there!
![Eating to Increase Your Metabolism [Pt 3]](http://fitnessblackbook.com/wp-content/plugins/codecanyon-552356-special-recent-posts-pro/cache/NjA2MG5vaW5jcmVhc2UteW91ci1tZXRhYm9saXNtLTE1MHgxNTA=.jpg)
![Eating to Increase Your Metabolism [Pt 2]](http://fitnessblackbook.com/wp-content/plugins/codecanyon-552356-special-recent-posts-pro/cache/NjA2MG5vYmlnc3RvY2stb3ZlcndlaWdodC1tYWxlLXBlcnNvbi13YWxraW5nLTI0Nzk3OTA5LTE1MHgxNTA=.jpg)
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Great stuff you posted now. I liked every ideea of of yours. What to say more, congrats and cheers for more articles.!
Leg raises – can I get a SHOUT! I’ve loved doing this exercise for years. It was so good to see your post highlighting them and re-emphasizing the importance of an exercise that is often overlooked.
It gave me a new focus to add them to my routines more often.
Heya Rusty,
Man, first of all, I’m very sorry to hear about your lower back injury and ongoing back problems! Yeah, I can definitely relate with you, and we’re near the same age (I’m about a year older, best I can tell), so I certainly know what the years can do to injuries as well.
I first hurt my back in 1989 too, when I was on active duty in the US Army – OOHAHH! That one turned out to be a pinched sciatic nerve in my lower back (S-1 Joint), which was bad enough that it ultimately resulted in a medical discharge and put an end to my military career.
Since then I’ve been in multiple car and motorcycle accidents over the years, so my back is pretty much shot, especially my mid-back. Because I now have at least two herniated discs (T-10 & T-11) and a compression fracture (T-12), based on the last MRI I had in 2003. And consequently I have to be very careful not to over flex my spine while working out.
So I’m very glad that I found your new Abs Blueprint 1.0 report. I just finished watching the corresponding video on Facebook (btw, I also “Shared” your Facebook Page with my “peeps” and added a comment to it as requested), and then I clicked over to your site and signed up for your newsletter to get the the report for FREE. That’s way cool of you to do, and I, for one, really appreciate it, man! Thank you very much!
I haven’t downloaded it yet, because I wanted to come back here to say thanks first. But I do look forward to reading it and trying out some of the exercises you described. And I’m gonna download it right after I finish this comment. I’ll come back and let you know what I think about it later.
By the way, I noticed that you mention “plank” exercises in the video. And with my bad back, I’m also into doing “plank” exercises big time and have been for years. Interestingly enough, it was a good friend of mine who turned me onto them a long time ago, and he was a great “golfer” that should have been a pro but choked under the pressure of crowds.
Yet I usually never see anybody doing them in the gyms, so I thought I was one of the few. However, I’m beginning to realize that a lot of people are doing them now, in fact. Even Dr. Oz is talking about them on his show. So I’m anxious to see your take on them, in combination with the other exercises, and the modified leg raises you talked about, too.
One last thing, I’m a new reader of your blog and Affiliate for your products, and I really like your sincerity and style. And I agree with your philosophy of building assets. Great stuff… Keep up the good work, bro!
Well, I guess I’ve taken up enough space and time on your awesome Fitness Black Book blog for this comment. Have a great, prosperity-filled day, and God bless YOU and YOURS!
Best Regards,
M. Brockefeller
1-Stop Weight Loss Blog
Agreed, thanks for the sharing & caring : )
I love love love this report Rusty! I have only been doing it for 2 weeks now and I can already see the different in my abs.
Thank you so much! You are the MAN!
Rusty, I stumbled upon your site last year when I was trying to lose weight. I had always been slender but in recent years started to put on weight. I tipped the scale at 149 when I decided it was time to do something about it (I’m only 5’5” so 149 was a lot for my small frame.) I was able to lose 25 lbs. in 4 weeks just by cutting my caloric intake and exercisizing moderately. Recently I’ve gone from 125 to 118 in the past few weeks getting very close to my goal of 115 which was my normal weight when I was in my early 20′s (I’ll be 28 next month). Anyhow I just wanted to say that your site is the ONLY one I’ve found on the web that has worked for me. I tell everyone I know that is trying to lose weight about it. You really know your stuff and are spot on. Thank you for putting it out there for the rest of us!
This is superb Rusty! I read a lot of your articles. Its very helpful. Can’t resist to go back again to your site.. And oh you are so generous! keep it up buddy!
Rusty,
I’m a mom of two who’s about to turn 40 soon. I have pretty decent ab definition at this point but I want to sharpen up my abs so they look good in any lighting, lol. I downloaded this report and started about a week ago. I’m already starting to see my obliques sharpen up a touch already so I’m very encouraged. The renegade rows are killer, I feel it for a couple of days afterwards. I’m primarily doing the ‘Flat Stomach’ and ‘Beach Prep’ workouts at the moment.
On a side note, I’ve been doing the ‘Crazy 8 Bodyweight Circuit’ from your Vacation Blueprint Manual and I’m humbled beyond belief because I believed I was in good shape…obviously, doing this circuit one morning showed me otherwise, lol.
Thanks for all your great information. The world needs more people like you in it!
Toni
This is superb Rusty! I read a lot of your articles. Its very helpful. Can’t resist to go back again to your site.. And oh you are so generous! keep it up buddy!
I love love love this report Rusty! I have only been doing it for 2 weeks now and I can already see the different in my abs.
I’ve liked your page and downloaded it, gonna read it thoroughly as soon as I have the time
Hey Rusty, Love your site, Love all this information, and I recommend you to so many people. I’ve been doing Abs Blue print for a while now…combined with HIIT and Visual Impact for Women, as well as staying very active with sports. Since I started all of this I’ve noticed a lot more definition in my abs…obliques are more defined and I have a four pack. I’m very excited for this transformation BUT I’m ready to push it a little further and get the abs I really want. My problem right now is…my abs are very flat but they are wide. I’d really like to have a more cut waistline. I’m small chested so everything just runs down in a straight line. Sure my bust can be enhanced with implants but how do I create a smaller waist when it’s already flat and has little bf? FYI I do side plank and front plank regularly. Thanks for your awesome info. You have drastically changed my outlook on fitness.
It’s oh-so difficult to get good definition in your lower abs. You really have to watch what you put in your mouth. Pushing away your plate might be just as important as push-ups.
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