30 day ab challenge

Even just a few minutes a day of core exercises can help you build a stronger midsection during the 30-Day Abs Challenge. Healthy habits are built one day at a time. Our monthly fitness challenges can help you stay on track all year long. In This Article How the Challenge Works Challenge Calendar How to Join Ab Exercises Ab Workout Videos Wouldn't it be great to get stronger abs in 30 days? The LIVESTRONG.com team created a challenge to help you do just that. You'll not only feel amazing and stand with better posture, but you'll strengthen your midsection, which lessens your chance of back pain (among many other impressive benefits of strong abs).Best of all, you can do the challenge in a few minutes each day, with no equipment. All it takes is a handful of exercises and workout videos you can follow pretty much anywhere.How the 30-Day Abs Challenge Works We did the last round of the LIVESTRONG.com 30-Day Abs Challenge in our Challenge Facebook Group in June 2023 — but you can start on your own at any time!Most days, you'll do four different ab exercises — plank, boat pose, scissor twist and single-leg lift — as detailed in the challenge calendar below. You can see the individual exercise demos below from CJ Koegel, CPT, a NASM-certified personal trainer.As the month progresses, you'll add more reps or hold the poses for longer. And a few days during the month, you'll incorporate one of three ab workout videos, led by yoga instructor Elise Joan.The Challenge Calendar To stay on track, print out or save the 30-day calendar below. Image Credit: LIVESTRONG.com Creative Tip For the scissor twists and single-leg lifts, each time you lift one leg, that's 1 rep. But if you'd like, you can up the challenge by counting lifting right then left as 1 rep, effectively doubling the amount of reps you're doing. ‌Get a printer-friendly version of the challenge calendar here!‌ How to Join the 30-Day Abs Challenge 1. Print and/or Save Your Calendar Keep your calendar somewhere you can see it so you never

INSANITY MAX:30 ABS MAXIMIZER WORKOUT CALENDAR time-to-engage.com / fb: coachgregarmfield M ONT H 1 M ON DAY T U E SDAY W EDNES DAY THURS DAY FRI DAY S ATUR DAY S UNDAY CARDI0 TABATA SWEAT TABATA FRIDAY PULSE REST CHALLENGE POWER INTERVALS* POWER FIGHT: WEEK ROUND 1 Take your “Day 1” 1 pics & stats MAX OUT: min. sec. MAX OUT: min. sec. MAX OUT: min. sec. MAX OUT: min. sec. MAX OUT: min. sec. MAX OUT: min. sec. CARDIO TABATA SWEAT TABATA FRIDAY PULSE CHALLENGE POWER INTERVALS* POWER FIGHT: WEEK ROUND 1 AB ATTACK:10 AB ATTACK:10 AB ATTACK:10 2 MAX OUT: min. sec. MAX OUT: min. sec. MAX OUT: min. sec. MAX OUT: min. sec. MAX OUT: min. sec. MAX OUT: min. sec. CARDI0 TABATA SWEAT TABATA FRIDAY PULSE CHALLENGE STRENGTH INTERVALS* STRENGTH FIGHT: WEEK ROUND 1 MAX OUT ABS** 360º ABS** AB ATTACK:10 3 MAX OUT: min. sec. MAX OUT: min. sec. MAX OUT: min. sec. MAX OUT: min. sec. MAX OUT: min. sec. MAX OUT: min. MAX OUT: min. sec. MAX OUT: min. sec. MAX OUT: min. sec. MAX OUT: min. sec. MAX OUT: min. *If you have the Sweat Fest DVD, you can use it in place of SWEAT INTERVALS anywhere it appears on this calendar. sec. MAX OUT: min. REST sec. CARDI0 TABATA SWEAT TABATA FRIDAY PULSE CHALLENGE STRENGTH INTERVALS* STRENGTH FIGHT: WEEK ROUND 1 360º ABS** MAX OUT ABS** AB ATTACK:10 4 REST sec. REST Take your “Day 30” pics & stats INSANITY MAX:30 ABS MAXIMIZER WORKOUT CALENDAR time-to-engage.com / fb: coachgregarmfield M ONT H 2 M ON DAY T U E SDAY W EDNES DAY THURS DAY FRI DAY S ATUR DAY MAX OUT MAX OUT MAX OUT MAX OUT FRIDAY PULSE CARDIO POWER SWEAT STRENGTH FIGHT: WEEK ROUND 2 1 MAX OUT: min. sec. MAX OUT: min. sec. MAX OUT: min. sec. MAX OUT: min. sec. MAX OUT: min. sec. MAX OUT: min. MAX OUT: min. sec. MAX OUT: min. sec. MAX OUT: min. sec. MAX OUT: min. sec. MAX OUT: min. sec. MAX OUT: min. MAX OUT: min. sec. MAX OUT: min. sec. MAX OUT: min. sec. MAX OUT: min. sec. MAX OUT: min. sec. MAX OUT: min. REST sec. MAX OUT MAX OUT MAX OUT MAX OUT FRIDAY PULSE CARDIO POWER SWEAT STRENGTH FIGHT: WEEK ROUND 2 MAX OUT ABS** 360º ABS** AB ATTACK:10 3 REST sec. MAX OUT MAX OUT MAX OUT MAX OUT FRIDAY PULSE CARDIO POWER SWEAT STRENGTH FIGHT: WEEK ROUND 2 AB ATTACK:10 AB ATTACK:10 AB ATTACK:10 2 S UNDAY REST sec. MAX OUT MAX OUT MAX OUT MAX OUT FRIDAY CARDIO CHALLENGE CARDIO POWER SWEAT STRENGTH FIGHT: CHALLENGE COMPLETE! WEEK ROUND 2 Take your “Day 60” pics & stats 360º ABS** MAX OUT ABS** 4 MAX OUT: min. sec. MAX OUT: min. sec. MAX OUT: min. sec. MAX OUT: min. sec. MAX OUT: min. sec. MAX OUT: min. sec. *If you have the Sweat Fest DVD, you can use it in place of SWEAT

Lifts/ 10 Reverse CrunchesI got my ab challenge reps out of the way early today and did them while I was cooking lunch (yay, multitasking!). The challenge is getting tougher and we are only 12 days in. Tomorrow we include a new exercise, my abs are going to be screaming for mercy by the time this challenge is over.Other than my usual daily ab reps I hit the gym and did 30 min on the elliptical and also did 4 sets on a group of arm focused machines. I was feeling lazy today and didn't want to workout very much but I'm proud of myself for not giving into laziness and ended up working out hard today.Day 13Today's Challenge - 10 Roll-Ups/ 10 Ankle Reaches / 10 Leg Lifts/ 10 Reverse Crunches/5 Criss-crossIts day 13 and we have a new exercise to add to the mix. After doing those criss-crosses I curl up into a ball like I'm having labor pains. I didn't have the chance to go to the gym today due to a long work day but I did try to fit in a few extra ab exercises and some butt exercises. I know I need do more sets of the ab exercises to really see results. I'm hoping that I'll be able to motivate myself to step-it-up!Day 14Today's Challenge - 10 Roll-Ups/ 10 Ankle Reaches / 10 Leg Lifts/ 10 Reverse Crunches/ 6 Criss-crossFour days ago I complained about how I thought I felt different but didn't look different. Well today was a good day because it was the first day where I looked in the mirror and thought that I did look different. Even though I haven't dropped a lot of pounds on the scale and of course I still have a little belly I feel like I'm starting to look stronger. Well, its only been 14 days so I'm not expecting any drastic changes but I feel happy!As far as today's workouts, I hit the gym, did my 30 min on the elliptical. I did a few sets of leg focused exercises and I even added a few extra ab exercises while at the gym. I even tried out some leg raises on that machine/device at the gym, I don't know what its technically called so I'll just call it a torture device (its effective, but it burns so bad).As far as my daily ab reps for the challenge, I'm still feeling the burn, you would think after 14 days my body would be used to it by now. Those criss-cross crunches are still killing me!Day 15Today's Challenge - 10 Roll-Ups/ 10 Ankle Reaches / 10 Leg Lifts/ 10 Reverse Crunches/ 7 Criss-crossI did not go to the gym today but I still did a few home workouts on top of my daily abs (and arms) 30 day challenge. As far as the reps for the challenge, while doing the last two exercises I tried to fight through the burn and do the crunches and