This is the 7 Day Ab Challenge found on skinnyms.com and I am going to give it a go. As I have completed my 5k challenge I was searching for some new challenge and I think I have found it here.
Beautiful defined abs are possible for anyone and at any age. For the next 7 days you will be doing workouts designed to challenge you and your midsection. There's more to creating toned and defined abs than crunches...a lot more, read on.
This challenge is designed for 7 days. After completion of the challenge, continue doing an ad routine 3 times weekly, with rest days in between.
I have listed each days work out followed by a videos of each exercise.
Ready, set, go.....................
MONDAY
Complete the following exercises one after the other with little to no rest between each exercise.
Monday's Workout
Bob Harper's Ab Challenge - complete the entire routine in the video
Bob Harper's Sit ups - complete 25 reps - see video for correct form
Leg Lifts - 25 reps
Push Through - 25 reps
Monday's Videos
Bob Harper’s Ab Challenge Complete entire routine (follow video)
Bob Harper’s Set ups – Complete 25 reps (Follow video for correct form)
Leg Lifts – 25 reps
Push Through – 25 rep
TUESDAY
Complete the following video - 8 Minute Abs, Level One.
Be sure to watch the video once, so you'll know how to do each exercise
before beginning. This routine is challenging, but that is why this is called
the "7 Day Ab Challenge".
Tuesday's Workout
Foot To Foot Crunch - 30 reps
Alternating Curls - 30 reps
Recovery - 30 second
Push Trough - 30 reps
4 Time Abs - 30 reps
Recovery - 30 second
Arm Reaching Crunch - 30 reps
Leg Up Touch Crunch - 30 reps
Recovery - 30 second
Cross On Crunch - 30 reps
Double Crunch - 30 reps
Tuesday's Video
8 Minute ABS, Level One
WEDNESDAY.
Today we'll be dong 2 interval circutis. This type of workout is hardcore but effective. You will nee less than 10 minutes for today's workout.
Here is how it works:
- Complete Routine 1 and repeat
- Rest 1 minute
- Compete Routine 2 and repeat
This type of workout continues to burn fat for up to 24 hours!
Wednesday's Workout
Routine #1
Mountain Climbers – 20 seconds
Rest – 10 seconds
Sissors – 20 seconds
Rest – 10 seconds
Knees In and Out – 20 seconds
Rest – 10 seconds
V-Ups – 20 seconds
Rest – 1 minute
Sissors – 20 seconds
Rest – 10 seconds
Knees In and Out – 20 seconds
Rest – 10 seconds
V-Ups – 20 seconds
Rest – 1 minute
Routine #2Toe Touch – 20 seconds
Rest – 10 seconds
Air Bike – 20 seconds
Rest – 10 seconds
4 Time Abs – 20 seconds
Rest – 10 seconds
Prone Plank – 20 seconds
Rest – 10 seconds
Rest – 10 seconds
Air Bike – 20 seconds
Rest – 10 seconds
4 Time Abs – 20 seconds
Rest – 10 seconds
Prone Plank – 20 seconds
Rest – 10 seconds
Wednesday's Videos
Routine #1
Mountain Climbers – 20 seconds
Rest – 10 seconds
Sissors – 20 seconds
Rest – 10 seconds
Knees In and Out – 20 seconds
Rest – 10 seconds
V-Ups – 20 seconds
Rest – 1 minute
And Repeat
Routine #2
Toe Touch – 20 seconds
Rest – 10 seconds
Air Bike – 20 seconds
Rest – 10 seconds
4 Time Abs – 20 seconds
Rest – 10 seconds
Prone Plank – 20 seconds
Rest – 1 minute
And Repeat
THURSDAY.
Rest / Recovery Day -- take it you deserve it!
FRIDAY.
Complete 3 circuits - move from one exercise to the next with little to no rest.
Friday's Workout
Flutter Kicks – 30 reps (15 each side)
Side V-ups – 20 reps (10 each side)
Push Through – 30 reps
Side V-ups – 20 reps (10 each side)
Push Through – 30 reps
Friday's Videos
Flutter Kicks – 30 reps (15 each side)
Side V-ups – 20 reps (10 each side)
Push Through – 30 reps
Now REPEAT 3 More Times
SATURDAY.
Repeat "Tuesday -
8 Minute Abs, Level One ".
Saturday's Workout
Foot To Foot Crunch - 30 reps
Alternating Curls - 30 reps
Recovery - 30 second
Push Trough - 30 reps
4 Time Abs - 30 reps
Recovery - 30 second
Arm Reaching Crunch - 30 reps
Leg Up Touch Crunch - 30 reps
Recovery - 30 second
Cross On Crunch - 30 rep
Saturday's Video
8 Minute Abs, Level One
SUNDAY
Sunday's Workout
Side Plank – 20 (10 each side)
Rest – 10 seconds
Side Burpees – 10 reps (5 each side)
Rest – 30 seconds
Plank – Hold 1 minute
No rest
Mason Twist – 50 reps (25 each side)
Sunday's Videos
Sunday's Videos
Side Plank – 20 (10 each side)
Rest – 10 seconds
Side Burpees – 10 reps (5 each side)
Rest – 30 seconds
Plank – Hold 1 minute
No rest
Mason Twist – 50 reps (25 each side)
____________End Of Challenge___________
Congratulations!!!
This workout challenge was designed by Gale Compton who is a nationally certified fitness instructor. Gale received her training from the National Exercise & Sports Trainers Association.
What a great blog post - Will definitely be trying this out!
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