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( Week 1 ) 30 day Abs workout

Updated: Sep 7, 2022


The 30-Day Abs workout challenge


Kick off 2022 by adding a new habit to your daily routine–and sculpting stronger six-pack muscles. Over the 30 days you’ll have just four days of rest, with all other days involving core exercises or a HIIT workout. You’ll find all the info you need to complete the plan below, and because your life might feel like it’s missing something once the challenge ends. This challenge will help you sculpt a more defined set of abs as well an increasing your core strength. It won’t be easy, but the workouts are short, you can do them at home and the exercises are suitable for all fitness levels.



How To Do This 30-Day Abs Challenge


This challenge not only targets all parts of the abdominals but also works your core endurance, it builds in intensity, allowing you to notice the improvements every day, until you have mastered each exercise by day 30. The workouts use only bodyweight exercises so you can do them anywhere and any time you have a spare moment, making it easier to stick to the plan whatever life throws at you. Even better, the exercises are suitable for all fitness levels.


How to start the 30-day ab challenge


Every day for the next four weeks, you'll challenge your core with a new ab exercise. You'll start with only 10 - 20 reps of each exercise or perform them for 30-40 seconds , each group for four sets and work your way up. You’ll also need train once a week with a HIIT workout done at an interval ratio 40 seconds on, 20 seconds off, for four sets.




Unlike other 30-day challenges, which assign exercises to days seemingly at random or only challenge you to repeat the same series of movements week after week, this program is designed with intention for the entire month. You'll have a new exercise to challenge you on the daily—but the framework of the program remains the same from week to week to keep you progressing forward. Check out this structure below:


WEEK 1

DAY 1​

​Plank, Crunches, Russian Twist

30 SEC EACH, NO REST BETWEEN EXERCISES

EACH SET 1 MIN REST , COMPLETE IN 4 SETS


DAY 2

​Leg Raise, Mountain Climber, Bicycle Crunches

30 SEC EACH, NO REST BETWEEN EXERCISES

EACH SET 1 MIN REST , COMPLETE IN 4 SETS


DAY 3

​Sit Up, Heel Touch, Tuck Jump

30 SEC EACH, NO REST BETWEEN EXERCISES

EACH SET 1 MIN REST , COMPLETE IN 4 SETS


DAY 4

​Plank Shoulder Taps, V-Ups, Wood Chop

30 SEC EACH, NO REST BETWEEN EXERCISES

EACH SET 1 MIN REST , COMPLETE IN 4 SETS


DAY 5

​Plank Jack, Scissors, Spiderman Plank

30 SEC EACH, NO REST BETWEEN EXERCISES

EACH SET 1 MIN REST , COMPLETE IN 4 SETS


DAY 6 ​HIIT ( High Intensity Interval Training )

​Squats, Star Jump, Push up, Ice-Skater

40 SEC EACH, 20 REST BETWEEN EXERCISES

EACH SET 1 MIN REST , COMPLETE IN 4 SETS


DAY 7

​ REST DAY









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