30-Day Abs Challenge
Every new year presents a fresh start, giving you the chance to develop new habits, explore hobbies, and adopt different attitudes. Unfortunately, many people find their motivation waning after a few weeks due to a lack of a structured plan and support.
To help you succeed, we present the 30-Day Abs Challenge, focusing on strengthening your core.
This program features daily workouts that target specific functions of the abs.
Each of the first four days of the week will focus on a key function, while the last three will combine these functions for a comprehensive core workout.
On the seventh day, you’ll challenge yourself with a five-minute test.
Each workout takes just five minutes, allowing you to easily fit them into your routine.
As the challenge progresses, the intensity will increase, keeping your workouts effective and engaging.
The 30-Day Abs Challenge Program
Week 1
Day 1: Bracing
Hollow Hold sets of 30 seconds on, 30 off
Day 2: Rotation
Hollow Hold Russian Twist- 4 sets of 30 seconds on, 30 off
Day 3: Anti-Rotation
Plank Shoulder-Tap- 4 sets of 30 seconds on, 30 off
Day 4: Spinal Flexion
Modified V-Up- 4 sets of 30 seconds on, 30 off
Day 5: Combination
Modified V-Up- 30 seconds
Hollow Hold Russian Twist - 30 seconds. Rest 30 seconds.
Repeat 3 rounds.
Day 6: Combination
Modified VU- 30 seconds;
Hollow Hold Russian Twist- 30 seconds;
Hollow Hold- 30 seconds.
Rest 30 seconds. Repeat 3 times.
Day 7: Nonstop Core Challenge
Plank Shoulder-Tap- 10 reps;
Hollow Hold Russian Twist- 10 reps;
Modified V-Up- 10 reps;
Hollow Hold- 20 seconds.
Repeat as many times as possible in five minutes.
Week 2
Day 1: Bracing
Hollow Rock — 4 sets of 30 seconds on, 30 off
Day 2: Rotation
Side Plank Thread the Needle — 2 sets per side of 30 seconds on, 30 off
Day 3: Anti-Rotation
Uneven Hollow Rock — 2 sets per side of 30 seconds on, 30 off
Day 4: Spinal Flexion
Situp with Cross-Body Fist Punch — 4 sets of 30 seconds on, 30 off
Day 5: Combination
Hollow Rock - 30 seconds;
Uneven Hollow Rock - 30 seconds per side. Rest 30 seconds. Repeat twice.
Day 6: Combination
Hollow Rock - 30 seconds
Uneven Hollow Rock - 30 seconds per side
Hollow Hold - 30 seconds. Repeat twice.
Finish with 1 full minute of Situp to Cross-Body Punches.
Day 7: Nonstop Core Challenge
Hollow Rock - 10 reps
Hollow Hold Russian Twist - 10 reps
Modified V-Up - 10 reps. Repeat as many times as possible in five minutes.
Bracing-Focused Moves
Week 3
Day 1: Bracing
Plank Reach — 4 sets of 30 seconds on, 30 off
Day 2: Rotation
Tipping Hollow Rock — 4 sets of 30 seconds on, 30 off
Day 3: Anti-Rotation
Plank Up-Down — 4 sets of 30 seconds on, 30 off
Day 4: Spinal Flexion
V-Up — 4 sets of 30 seconds on, 30 off
Day 5: Combination
Plank Reach - 30 seconds
Plank Up-Down - 30 seconds. Rest 30 seconds. Repeat 3 times.
Day 6: Combination
Plank Reach - 30 seconds
Plank Up-Down - 30 seconds
V-Up - 30 seconds.
Rest 30 seconds. Repeat 3 times.
Day 7: Nonstop Core Challenge
V-Up - 10 reps
Plank Reach - 10 reps
Plank Up-Down -10 reps. Repeat as many times as possible in five minutes.
Rotation-Focused Moves
Week 4
Day 1: Bracing
Hollow Hold - 30 seconds
Hollow Rock - 30 seconds. Rest 30 seconds.
Repeat 3 times.
Day 2: Rotation
Side Plank Thread-the-Needle - 30 seconds per side
Tipping Hollow Rock - 30 seconds. Rest 30 seconds.
Repeat 3 times.
Day 3: Anti-Rotation
Plank Shoulder-Tap - 10 reps
Uneven Hollow Rock - 10 reps per side. Rest 30 seconds.
Repeat 3 times.
Day 4: Spinal Flexion
V-Up - 10 reps
Modified V-Up - 10 reps. Rest 30 seconds.
Repeat 3 times.
Day 5: Combination
V-Up - 30 seconds
Plank Shoulder-Tap - 30 seconds. Rest 30 seconds.
Repeat 3 times.
Day 6: Combination
Side Plank Thread-the-Needle - 30 seconds per side
Plank Up-Down - 30 seconds
Hollow Hold - 30 seconds.
Repeat 3 times.
Day 7: Nonstop Core Challenge
Tipping Hollow Rock - 10 reps
Uneven Hollow Rock - 10 reps per side
Hollow Rock - 10 reps.
Repeat as many times as possible for five minutes.
Anti-Rotation-Focused Moves
Week 5
Day 1: Plank Moves Challenge
Plank Shoulder-Tap - 10 reps;
Plank Reach - 10 reps
Plank Up-Down - 10 reps
Repeat as many times as possible in five minutes
Day 2: Hollow Hold Challenge
Uneven Hollow Rock - 10 reps per side
Tipping Hollow Rock - 10 reps
Hollow Rock - 10 reps
Repeat as many times as possible in five minutes.
Day 3: V-Up Countup Challenge
V-Ups - 5 times
Modified V-Ups - 5 times 20-seconds
Repeat as many times as possible in five minutes.
Every round, add 1 V-Up and 1 Modified V-Up.
5 Minute Fit Finisher Ab Workout: Don't Hold Your Breath
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