The Annual Ab Challenge

In the spirit of diversity, I am going to be edgy this month and not be diverse at all by bringing back an old favorite, the June ab challenge! If it makes you feel better, I did change up the exercises.

Mark off each day as you finish. In my house, we tear this page out and keep it on the fridge. We all have different colors and try to race to the finish. Sometimes, we get behind and have to do two in one day to catch up.

Remember, keep breathing during your abdominal exercises and consult a health care professional if you have any concerns prior to commencing your challenge. As the workouts get harder, you may want to break it up into sets throughout the day. Good luck! 

Sun

Mon

Tue

Wed

Thurs

Fri

Sat

 

 

 

1☐

10s side -plank

15kickouts

10s plank

10pushups

2☐

15s side -plank

20kickouts

15s plank

14pushups

3☐

20s side- plank

25kickouts

20s plank

18pushups

4☐

25s side plank

30kickouts

25s plank

25pushups

5☐rest

6☐

25s side plank

35kickouts

25s plank

30pushups

7☐

30s side plank

40kickouts

30s plank

34pushups

8☐

30s side plank

45kickouts

30s plank

38pushups

9☐

35s side-plank

50kickouts

35s plank

40pushups

10☐

35s side-plank

55kickouts

35s plank

42pushups

11☐

40s side-plank

60kickouts

40s plank

44pushups

12☐rest

13☐

40s side-plank

65kickouts

40s plank

45pushups

14☐

45s side-plank

70kickouts

45s plank

46pushups

15☐

50s side-plank

75kickouts

50s plank

47pushups

16☐

50s side-plank

80kickouts

50s plank

48pushups

17☐

55s side-plank

85kickouts

55s plank

49pushups

18☐

60s side-plank

90kickouts

60s plank

50pushups

19☐rest

20☐

60s side-plank

95kickouts

60s plank

50pushups

21☐

65s side-plank

100kickouts

65s plank

51pushups

 

22☐

70s side-plank

105kickouts

70s plank

52pushups

23☐

75s side-plank

110kickouts

75s plank

53pushups

24☐

80s side-plank

115kickouts

80s plank

54pushups

25☐

85s side- plank

120kickouts

85s plank

55pushups

 

26☐rest

27☐

85s side-plank

130kickouts

85s plank

56pushups

28☐

90s side- plank

135kickouts

90s plank

58pushups

29☐

95s side- plank

140kickouts

95s plank

59pushups

30☐

100s side- plank

150kickouts

100s plank

60pushups

 

 

 

 

Side plank: On your forearm and outer foot, body straight, chest out and top arm up.

Hold and breathe. If it is too much, you can drop to your knees.

Kickouts: On your back, alternate legs, keeping your back flat. Closer to the ground is harder. One of each leg =1. For more advanced, do both legs together. Any low back pain, kick higher.

Push up: Bend and straighten your elbows while keeping your abs tight and body straight. You may need to drop to your knees as you fatigue or if you are a beginner.

Plank: In seconds. On your forearms and toes, body straight, abs in, and face square to ground. Breathe. Any back discomfort, lift hips.

In: