Abs Training Program 2 (Beginner To Intermediate Levels)

Circuit:
1. Dumbbell reverse lunges (alternating legs), 10-12 reps with each leg
2. One arm dumbbell rows, 10-12 reps with each arm
3. Dumbbell squat and presses, 10-12 reps
4. Lat pulldowns, 10-12 reps
5. Dumbbell bench presses, 10-12 reps
6. Dumbbell step ups, 10-12 reps
7. Two arm dumbbell swings, 15 reps

Take as little rest as possible between exercises (<30 seconds)
Repeat this circuit of 7 exercises three times
Don’t forget to try to progress on reps or weight on subsequent workouts
Ab training 
3-5 minutes stretching all muscle groups