The 30-Day Abs workout challenge
How to start the Week Four of 30-day ab challenge
Every day for the week 4, you'll challenge your core with 5 exercises in each set , perform 20-30 reps or perform them for 50 seconds ( 10 sec rest ) , each group for Four sets and work your way up.
*At the end of the program, it have the advance level in Day 29 and Day 30, you'll challenge with 6 exercises in each set .
You’ll also need train a HIIT workout done at an interval ratio 50 seconds on, 10 seconds off, for Four sets.
WEEK 4
DAY 22 Plank, Crunches, Russian Twist, Leg Raise, Scissors, Wood Chop 50 SEC EACH, 10 REST BETWEEN EXERCISES EACH SET 1 MIN REST , COMPLETE IN 4 SETS | DAY 23 Mountain Climber, Sit up, V-Ups, Tuck Jump, Spiderman Plank 50 SEC EACH, 10 REST BETWEEN EXERCISES EACH SET 1 MIN REST , COMPLETE IN 4 SETS |
DAY 24 Bicycle Crunches, Heel Touch, Wood Chop Plank Jack, Burpee 50 SEC EACH, 10 REST BETWEEN EXERCISES EACH SET 1 MIN REST , COMPLETE IN 4 SETS | DAY 25 Plank Shoulder Taps, Reverse crunches, Leg Raise Side-Plank ( Left & Right side ), Wipers 50 SEC EACH, 10 REST BETWEEN EXERCISES EACH SET 1 MIN REST , COMPLETE IN 4 SETS |
DAY 26 Reverse Crunches, V-Ups, Burpee Russian Twist, Mountain Climber 50 SEC EACH, 10 REST BETWEEN EXERCISES EACH SET 1 MIN REST , COMPLETE IN 4 SETS | DAY 27 HIIT ( High Intensity Interval Training ) Sumo Squats, High Jump, Push up, Skipping, 50 SEC EACH, 10 REST BETWEEN EXERCISES EACH SET 1 MIN REST , COMPLETE IN 4 SETS |
DAY 28 REST
| DAY 29 ( 6 exercises per set ) Plank, Crunches, Russian Twist, Leg Raise, Scissors, Sit up 50 SEC EACH, 10 REST BETWEEN EXERCISES EACH SET 1 MIN REST , COMPLETE IN 4 SETS |
DAY 30 ( 6 exercises per set ) Plank Shoulder Taps, Heel Touch, V-Ups, Side-Plank ( Left & Right side ), Burpee, Wipers 50 SEC EACH, 10 REST BETWEEN EXERCISES EACH SET 1 MIN REST , COMPLETE IN 4 SETS | CONGRATULATION YOU ARE COMPLETED THE 30 DAY ABS CHALLENGE |
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