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( Week 4 ) 30 day Abs workout


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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