28-Day Abs Challenge
Get ready to work those abs, this challenge has been adapted from my monthly challenge for April (AprilAbs), this challenge has two exercises each day, one to target the upper abdominals and one to target the lower abdominals. All you need is a few minutes each day and a little motivation; we will get you into the habit of doing a little exercise every day. The challenge is progressive and straightforward, just going up by one rep daily. The two exercises will only take a little time to complete. Our challenges are designed to keep you active and working, NOT to provide ridiculously hard workouts; participation is what is important.
Each exercise has progressive variations to suit your fitness and ability level.
This exercise challenge will work your abdominal muscles every day, building strength and stamina and improving core stability. The abdominals’ essential role in everyday life should not be understated; they help support your trunk, protect your lower back, and enable you to go about your day. A sound core will ensure you can perform at your best, prevent injury, and perform manual tasks without fatigue.
Equipment Needed
- A GOOD Exercise Mat Buy on Amazon (sponsored link)
Test your progress
To test how we get on throughout the month and how well you’ve progressed, it’s a good idea to perform a simple sit-up test. It would be helpful to recruit a friend or loved one to help you time your effort and keep count. All you need to do is set a timer to one minute and perform as many repetitions of a full sit-up exercise as you can within the minute.
Warning: If you feel pain during the test or are unable to continue, stop and record the number you achieved.
Repeat the test at the end of the month to check how much progress you have made.
Scoring the Challenge
The challenge is split into three levels to score your progress. You don’t need to stay at one level; you can mix and match and go up or down a level. Each level has a score associated with it. Use the free-scoring sheet available for download below to track your progress and tally your monthly score.
You get either one, two, or three points for the target level and either one, two, or three points for the exercise variation. You can earn a maximum of ‘6’ per day and a minimum of ‘2’ unless you skip a day, in which case it would be ‘0’.
Download Scoring Sheet
28 Day Abs Challenge Scoring Sheet 70 KB 41 downloads
Scoring sheet to be used to track and score the 28 Day Abs Challenge …For example, if you choose the LEVEL 2 target Guide and the Level 2 Exercise Level of Box Crunch and Alternate Leg Lower, you will get two points for the targets achieved and two points for the exercise variation, for a total of four points for the day.
NOTE: You can choose a level 1 target with a level 3 exercise level or any other combination; use the scoring sheet to track each day.
Challenge Design
The 28-Day Abs Challenge is a simple ascending pyramid design programme, with reps going up at a steady rate of one per day for both Crunches and leg Lowers. Don’t be fooled by its simplicity. These challenges aim to get you moving and doing something daily.
The willpower required to get yourself doing these exercises will often be greater than the effort needed to do them.
Your Daily Target Guide
28 Day Abs Challenge Targets Table
| Day | level 1 | Level 1 Sets | Level 1 Reps | level 2 | Level 2 Sets | Reps | level 3 | Level 3 Sets | Level 3 Reps |
|---|---|---|---|---|---|---|---|---|---|
| 1 | 10 | 1 | 10 | 20 | 2 | 10 | 30 | 3 | 10 |
| 2 | 11 | 1 | 11 | 22 | 2 | 11 | 33 | 3 | 11 |
| 3 | 12 | 1 | 12 | 24 | 2 | 12 | 36 | 3 | 12 |
| 4 | 13 | 1 | 13 | 26 | 2 | 13 | 39 | 3 | 13 |
| 5 | 14 | 1 | 14 | 28 | 2 | 14 | 42 | 3 | 14 |
| 6 | 15 | 1 | 15 | 30 | 2 | 15 | 45 | 3 | 15 |
| 7 | 16 | 1 | 16 | 32 | 2 | 16 | 48 | 3 | 16 |
| 8 | 17 | 1 | 17 | 34 | 2 | 17 | 51 | 3 | 17 |
| 9 | 18 | 1 | 18 | 36 | 2 | 18 | 54 | 3 | 18 |
| 10 | 19 | 1 | 19 | 38 | 2 | 19 | 57 | 3 | 19 |
| 11 | 20 | 1 | 20 | 40 | 2 | 20 | 60 | 3 | 20 |
| 12 | 21 | 1 | 21 | 42 | 2 | 21 | 63 | 3 | 21 |
| 13 | 22 | 1 | 22 | 44 | 2 | 22 | 66 | 3 | 22 |
| 14 | 23 | 1 | 23 | 46 | 2 | 23 | 69 | 3 | 23 |
| 15 | 24 | 1 | 24 | 48 | 2 | 24 | 72 | 3 | 24 |
| 16 | 25 | 1 | 25 | 50 | 2 | 25 | 75 | 3 | 25 |
| 17 | 26 | 1 | 26 | 52 | 2 | 26 | 78 | 3 | 26 |
| 18 | 27 | 1 | 27 | 54 | 2 | 27 | 81 | 3 | 27 |
| 19 | 28 | 1 | 28 | 56 | 2 | 28 | 84 | 3 | 28 |
| 20 | 29 | 1 | 29 | 58 | 2 | 29 | 87 | 3 | 29 |
| 21 | 30 | 1 | 30 | 60 | 2 | 30 | 90 | 3 | 30 |
| 22 | 31 | 1 | 31 | 62 | 2 | 31 | 93 | 3 | 31 |
| 23 | 32 | 1 | 32 | 64 | 2 | 32 | 96 | 3 | 32 |
| 24 | 33 | 1 | 33 | 66 | 2 | 33 | 99 | 3 | 33 |
| 25 | 34 | 1 | 34 | 68 | 2 | 34 | 102 | 3 | 34 |
| 26 | 35 | 1 | 35 | 70 | 2 | 35 | 105 | 3 | 35 |
| 27 | 36 | 1 | 36 | 72 | 2 | 36 | 108 | 3 | 36 |
| 28 | 37 | 1 | 37 | 74 | 2 | 37 | 111 | 3 | 37 |
Exercise Variations
Easy (+ 1 point)
- Bent Knee Crunch
- Alternate Bent Knee Leg Lower
Intermediate (+2 points)
- Box Crunch
- Alternate Straight Leg lower
Hard (+3 points)
- Knee Tuck Crunch
- Straight Leg Lower
Crunches
To start, lie on your back in the supine position with your legs bent and feet flat on the floor about hip-width apart.
- Choose the arm position for the chosen intensity.
- From this position contract, your abdominal muscles lift your head, shoulders and mid-back off the floor,
- Hold this position at the top for a second or two and slowly resist as you lower yourself back to the floor.
- Remember not to thrust your upper body up off the floor.
Level 1 (Easy): – Bent Knee Crunch
Level 2 (Intermediate): Box Crunch
Level 3 (Hard): Knee Tuck Crunch
Leg Lower
To start, lie on your back in the supine position with your legs bent and feet flat on the floor about hip-width apart. You will now raise one or both legs off the floor and maintain a 90-degree angle or straighten fully, depending on the level of intensity you require.
- Focus on lowering towards the floor slowly & under control
- Maintain abdominal tension
- Remember to breath
Level 1 (Easy): Alternate Bent Knee Leg Lower
Level 2 (Moderate): Alternating Leg lowers
Level 3 (Hard): Straight Leg Lower
28-Day Abs Challenge Day 1 Targets
Day 1 of the 28-Day Abs Challenge: 10, 20, or 30 Crunches and Leg Lowers.
- Level 1 = 10 Crunches and 10 Leg Lowers.
- 1 set of 10
- Level 2 = 20 Crunches and 10 Leg Lowers
- 2 sets of 10
- Level 3 = 30 Crunches and 10 Leg Lowers
- 3 sets of 10
This challenge is a steady climb, so take your time & focus on really working on that core.
| Level 1 (+ 1 point) | Level 2 (+2 points) | Level 3 (+3 points) |
|---|---|---|
| Bent Knee Crunch | Box Crunch | Knee Tuck Crunch |
| Alternate Bent Knee lower | Alternate Straight leg Lower | Straight Leg Lower |
28-Day Abs Challenge Day 2 Targets
Day 2 of the 28-Day Abs Challenge: 11, 22, or 33 Crunches and Leg Lowers. Simple!
- Level 1 = 11 Crunches and 11 Leg Lowers
- 1 set of 11
- Level 2 = 22 Crunches and 22 Leg Lowers
- 2 sets of 11
- Level 3 = 33 Crunches and 33 Leg Lowers
- 3 sets of 11
Make sure you keep good form & protect your lower back. Slow it down & do it right.
| Level 1 (+ 1 point) | Level 2 (+2 points) | Level 3 (+3 points) |
|---|---|---|
| Bent Knee Crunch | Box Crunch | Knee Tuck Crunch |
| Alternate Bent Knee lower | Alternate Straight leg Lower | Straight Leg Lower |
28-Day Abs Challenge Day 3 Targets
Day 3 of the 28-Day Abs Challenge includes 12, 24, or 36 crunches and leg lowers.
- Level 1 = 12 Crunches and 12 Leg Lowers
- 1 set of 12
- Level 2 = 24 Crunches and 24 Leg Lowers
- 2 sets of 12
- Level 3 = 36 Crunches and 36 Leg Lowers
- 3 sets of 12
Do this on waking & you’ll torch your abs & get them fired up for the day.
| Level 1 (+ 1 point) | Level 2 (+2 points) | Level 3 (+3 points) |
|---|---|---|
| Bent Knee Crunch | Box Crunch | Knee Tuck Crunch |
| Alternate Bent Knee lower | Alternate Straight leg Lower | Straight Leg Lower |
28-Day Abs Challenge Day 4 Targets
Day 4 of 28 Day Abs Challenge with 13, 26 or 39 Crunches & Leg Lowers.
- Level 1 = 13 Crunches and 13 Leg Lowers
- 1 set of 13
- Level 2 = 26 Crunches and 26 Leg Lowers
- 2 sets of 13
- Level 3 = 39 Crunches and 39 Leg Lowers
- 3 sets of 13
It’s all for you so work as hard as you can if you want to feel the results.
| Level 1 (+ 1 point) | Level 2 (+2 points) | Level 3 (+3 points) |
|---|---|---|
| Bent Knee Crunch | Box Crunch | Knee Tuck Crunch |
| Alternate Bent Knee lower | Alternate Straight leg Lower | Straight Leg Lower |
28-Day Abs Challenge Day 5 Targets
Day 5 of 28 Day Abs Challenge with 14, 28 or 42 Crunches & Leg Lowers.
- Level 1 = 14 Crunches and 14 Leg Lowers
- 1 set of 14
- Level 2 = 28 Crunches and 28 Leg Lowers
- 2 sets of 14
- Level 3 = 42 Crunches and 42 Leg Lowers
- 3 sets of 14
So, abs may not be visible, but they are the most important. That’s why they are called the ‘core’.
| Level 1 (+ 1 point) | Level 2 (+2 points) | Level 3 (+3 points) |
|---|---|---|
| Bent Knee Crunch | Box Crunch | Knee Tuck Crunch |
| Alternate Bent Knee lower | Alternate Straight leg Lower | Straight Leg Lower |
28-Day Abs Challenge Day 6 Targets
Day 6 of the 28-Day Abs Challenge: 15, 30, or 42 Crunches and Leg Lowers to complete.
- Level 1 = 15 Crunches and 15 Leg Lowers
- 1 set of 15
- Level 2 = 30 Crunches and 30 Leg Lowers
- 2 sets of 15
- Level 3 = 45 Crunches and 45 Leg Lowers
- 3 sets of 15
Making yourself stronger from the inside out. Now, that’s what it’s all about.
| Level 1 (+ 1 point) | Level 2 (+2 points) | Level 3 (+3 points) |
|---|---|---|
| Bent Knee Crunch | Box Crunch | Knee Tuck Crunch |
| Alternate Bent Knee lower | Alternate Straight leg Lower | Straight Leg Lower |
28-Day Abs Challenge Day 7 Targets
Day 7 of the 28-Day Abs Challenge with 16, 32 or 48 Crunches AND Leg Lowers.
- Level 1 = 16 Crunches and 16 Leg Lowers
- 1 set of 16
- Level 2 = 32 Crunches and 32 Leg Lowers
- 2 sets of 16
- Level 3 = 48 Crunches and 48 Leg Lowers
- 3 sets of 16
The first week is done & the soreness should be wearing off by now as your body adjusts to it!
| Level 1 (+ 1 point) | Level 2 (+2 points) | Level 3 (+3 points) |
|---|---|---|
| Bent Knee Crunch | Box Crunch | Knee Tuck Crunch |
| Alternate Bent Knee lower | Alternate Straight leg Lower | Straight Leg Lower |
28-Day Abs Challenge Day 8 Targets
Day 8 of the 28-Day Abs Challenge with 17, 34 or 48 Crunches and Leg Lowers
- Level 1 = 17 Crunches and 17 Leg Lowers
- 1 set of 17
- Level 2 = 34 Crunches and 34 Leg Lowers
- 2 sets of 17
- Level 3 = 51 Crunches and 51 Leg Lowers
- 3 sets of 17
It is a small part of your whole day to look after you.
| Level 1 (+ 1 point) | Level 2 (+2 points) | Level 3 (+3 points) |
|---|---|---|
| Bent Knee Crunch | Box Crunch | Knee Tuck Crunch |
| Alternate Bent Knee lower | Alternate Straight leg Lower | Straight Leg Lower |
28-Day Abs Challenge Day 9 Targets
Day 9 of 28-Day Abs Challenge with 18, 36 or 54 Crunches & Leg Lowers
- Level 1 = 18 Crunches & Leg Lowers
- 1 set of 18
- Level 2 = 36 Crunches & Leg Lowers
- 2 sets of 18
- Level 3 = 54 Crunches & Leg Lowers
- 3 sets of 18
You may not have a “six-pack,” but if you keep it up, you’ll have a #coreblimey core.
| Level 1 (+ 1 point) | Level 2 (+2 points) | Level 3 (+3 points) |
|---|---|---|
| Bent Knee Crunch | Box Crunch | Knee Tuck Crunch |
| Alternate Bent Knee lower | Alternate Straight leg Lower | Straight Leg Lower |
28-Day Abs Challenge Day 10 Targets
Day of 10 of 28-Day Abs Challenge with 19. 38 or 57 Crunches AND Leg Lowers.
- Level 1 = 19 Crunches & Leg Lowers
- 1 set of 19
- Level 2 = 38 Crunches & Leg Lowers
- 2 sets of 19
- Level 3 = 57 Crunches & Leg Lowers
- 3 sets of 19
Working upper & lower abs means you’ll increase balance and posture & prevent lower back pain.
| Level 1 (+ 1 point) | Level 2 (+2 points) | Level 3 (+3 points) |
|---|---|---|
| Bent Knee Crunch | Box Crunch | Knee Tuck Crunch |
| Alternate Bent Knee lower | Alternate Straight leg Lower | Straight Leg Lower |
28-Day Abs Challenge Day 11 Targets
Day 11 of 28 Day Abs Challenge with 20, 40 or 60 crunches & leg lowers.
- Level 1 = 20 Crunches & Leg Lowers
- Level 2 = 40 Crunches & Leg Lowers
- Level 3 = 60 Crunches & Leg Lowers
Remember to exhale on your way up, drawing your belly button towards your spine.
| Level 1 (+ 1 point) | Level 2 (+2 points) | Level 3 (+3 points) |
|---|---|---|
| Bent Knee Crunch | Box Crunch | Knee Tuck Crunch |
| Alternate Bent Knee lower | Alternate Straight leg Lower | Straight Leg Lower |
28-Day Abs Challenge Day 12 Targets
Day 12 of 28-Day Abs Challenge 21, 42 or 63 crunches & leg.
- Level 1 = 21 Crunches & Leg Lowers
- Level 2 = 42 Crunches & Leg Lowers
- Level 3 = 63 Crunches & Leg Lowers
So you may find the exercises becoming easier. They are still working; it’s called progress!
| Level 1 (+ 1 point) | Level 2 (+2 points) | Level 3 (+3 points) |
|---|---|---|
| Bent Knee Crunch | Box Crunch | Knee Tuck Crunch |
| Alternate Bent Knee lower | Alternate Straight leg Lower | Straight Leg Lower |
28-Day Abs Challenge Day 13 Targets
Day 13 of 28 Day Abs Challenge with 22, 44 or 65 crunches & leg lowers.
- Level 1 = 22 Crunches & Leg Lowers
- Level 2 = 44 Crunches & Leg Lowers
- Level 3 = 66 Crunches & Leg Lowers
Remember, doing 22 well is better than crunching out 50 poor ones.
| Level 1 (+ 1 point) | Level 2 (+2 points) | Level 3 (+3 points) |
|---|---|---|
| Bent Knee Crunch | Box Crunch | Knee Tuck Crunch |
| Alternate Bent Knee lower | Alternate Straight leg Lower | Straight Leg Lower |
28-Day Abs Challenge Day 14 Targets
Day 14 of 28 Day Abs Challenge with 23, 46 or 69 crunches & leg lowers.
- Level 1 = 23 Crunches & Leg Lowers
- Level 2 = 46 Crunches & Leg Lowers
- Level 3 = 69 Crunches & Leg Lowers
These exercises should be in your routine to help maintain your core for a better version of you.
| Level 1 (+ 1 point) | Level 2 (+2 points) | Level 3 (+3 points) |
|---|---|---|
| Bent Knee Crunch | Box Crunch | Knee Tuck Crunch |
| Alternate Bent Knee lower | Alternate Straight leg Lower | Straight Leg Lower |
28-Day Abs Challenge Day 15 Targets
This is day 15 of the 28-day Abs Challenge 24, which consists of 24, 48, or 72 crunches and leg lowers.
- Level 1 = 24 Crunches & Leg Lowers
- Level 2 = 48 Crunches & Leg Lowers
- Level 3 = 72 Crunches & Leg Lowers
So it may be taking longer, but are you not worth it? A small amount of time for a big success.
| Level 1 (+ 1 point) | Level 2 (+2 points) | Level 3 (+3 points) |
|---|---|---|
| Bent Knee Crunch | Box Crunch | Knee Tuck Crunch |
| Alternate Bent Knee lower | Alternate Straight leg Lower | Straight Leg Lower |
28-Day Abs Challenge Day 16 Targets
It’s day 16 of the 28-Day Abs Challenge, and you have to do 25, 50, or 75 crunches and leg lowers.
- Level 1 = 25 Crunches & Leg Lowers
- Level 2 = 50 Crunches & Leg Lowers
- Level 3 = 75 Crunches & Leg Lowers
If you do something every day, it becomes part of your routine. Make it your routine.
| Level 1 (+ 1 point) | Level 2 (+2 points) | Level 3 (+3 points) |
|---|---|---|
| Bent Knee Crunch | Box Crunch | Knee Tuck Crunch |
| Alternate Bent Knee lower | Alternate Straight leg Lower | Straight Leg Lower |
28-Day Abs Challenge Day 17 Targets
It’s day 17 of the 28-day Abs Challenge. It’s 26, 52, or 78 crunches and leg lowers today.
- Level 1 = 26 Crunches & Leg Lowers
- Level 2 = 52 Crunches & Leg Lowers
- Level 3 = 78 Crunches & Leg Lowers
There are two weeks left to make the most of your abs. Are they going to be fab? You bet they are!
| Level 1 (+ 1 point) | Level 2 (+2 points) | Level 3 (+3 points) |
|---|---|---|
| Bent Knee Crunch | Box Crunch | Knee Tuck Crunch |
| Alternate Bent Knee lower | Alternate Straight leg Lower | Straight Leg Lower |
28-Day Abs Challenge Day 18 Targets
Day 18 of 28 Day Abs Challenge with 27, 54 or 81 crunches & leg lower to do.
- Level 1 = 27 Crunches & Leg Lowers
- Level 2 = 54 Crunches & Leg Lowers
- Level 3 = 81 Crunches & Leg Lowers
Making a stronger core will strengthen other areas of your body, too. What are you waiting for?
| Level 1 (+ 1 point) | Level 2 (+2 points) | Level 3 (+3 points) |
|---|---|---|
| Bent Knee Crunch | Box Crunch | Knee Tuck Crunch |
| Alternate Bent Knee lower | Alternate Straight leg Lower | Straight Leg Lower |
28-Day Abs Challenge Day 19 Targets
This is day 19 of the 28-day Abs Challenge, and you must do 28, 56, or 84 crunches and leg lowers.
- Level 1 = 28 Crunches & Leg Lowers
- Level 2 = 56 Crunches & Leg Lowers
- Level 3 = 84 Crunches & Leg Lowers
You don’t need a fancy gym, trainers, or gym gear to get fit. You just need to turn up and do it!
| Level 1 (+ 1 point) | Level 2 (+2 points) | Level 3 (+3 points) |
|---|---|---|
| Bent Knee Crunch | Box Crunch | Knee Tuck Crunch |
| Alternate Bent Knee lower | Alternate Straight leg Lower | Straight Leg Lower |
28-Day Abs Challenge Day 20 Targets
It’s day 20 of the 28-Day Abs Challenge; your targets are 29, 58, or 87 crunches & leg lowers.
- Level 1 = 29 Crunches & Leg Lowers
- Level 2 = 58 Crunches & Leg Lowers
- Level 3 = 87 Crunches & Leg Lowers
So don’t procrastinate. It’s all for you. Just lay down & do it!
| Level 1 (+ 1 point) | Level 2 (+2 points) | Level 3 (+3 points) |
|---|---|---|
| Bent Knee Crunch | Box Crunch | Knee Tuck Crunch |
| Alternate Bent Knee lower | Alternate Straight leg Lower | Straight Leg Lower |
28-Day Abs Challenge Day 21 Targets
Day 21 of 28 Day Abs Challenge with 30, 60 or 90 crunches & leg lowers.
- Level 1 = 30 Crunches & Leg Lowers
- Level 2 = 60 Crunches & Leg Lowers
- Level 3 = 90 Crunches & Leg Lowers
10 more days to do. You can finish this & see the results. What are you waiting for?
| Level 1 (+ 1 point) | Level 2 (+2 points) | Level 3 (+3 points) |
|---|---|---|
| Bent Knee Crunch | Box Crunch | Knee Tuck Crunch |
| Alternate Bent Knee lower | Alternate Straight leg Lower | Straight Leg Lower |
28-Day Abs Challenge Day 22 Targets
Day 22 of 28-Day Abs Challenge with 31, 62 or 93 crunches + leg lowers.
- Level 1 = 31 Crunches & Leg Lowers
- Level 2 = 62 Crunches & Leg Lowers
- Level 3 = 93 Crunches & Leg Lowers
Now that Easter is over, you have even more reason to get down and crunch yourself to a stone core!
| Level 1 (+ 1 point) | Level 2 (+2 points) | Level 3 (+3 points) |
|---|---|---|
| Bent Knee Crunch | Box Crunch | Knee Tuck Crunch |
| Alternate Bent Knee lower | Alternate Straight leg Lower | Straight Leg Lower |
28-Day Abs Challenge Day 23 Targets
This is day 23 of the 28-day Abs Challenge. Today, you have 32, 64, or 96 crunches and leg lowers to do.
- Level 1 = 32 Crunches & Leg Lowers
- Level 2 = 64 Crunches & Leg Lowers
- Level 3 = 96 Crunches & Leg Lowers
So it may be a day of rest, but not for you, fortunately! It’s all about you!
| Level 1 (+ 1 point) | Level 2 (+2 points) | Level 3 (+3 points) |
|---|---|---|
| Bent Knee Crunch | Box Crunch | Knee Tuck Crunch |
| Alternate Bent Knee lower | Alternate Straight leg Lower | Straight Leg Lower |
28-Day Abs Challenge Day 24 Targets
Day 24 of 28 Day Abs Challenge & it’s 33, 66 or 99 Crunches & Leg Lowers.
- Level 1 = 33 Crunches & Leg Lowers
- Level 2 = 66 Crunches & Leg Lowers
- Level 3 = 99 Crunches & Leg Lowers
Into your last week, so push yourself to the limit to finish this with determination.
| Level 1 (+ 1 point) | Level 2 (+2 points) | Level 3 (+3 points) |
|---|---|---|
| Bent Knee Crunch | Box Crunch | Knee Tuck Crunch |
| Alternate Bent Knee lower | Alternate Straight leg Lower | Straight Leg Lower |
28-Day Abs Challenge Day 25 Targets
Day 25 of 28 Day Abs Challenge with 34, 68 or 102 Crunches/Leg Lowers
- Level 1 = 34 Crunches & Leg Lowers
- Level 2 = 68 Crunches & Leg Lowers
- Level 3 = 102 Crunches & Leg Lowers
So, the number is rising, but the days to do it are getting few, so pull it out of the bag to finish it.
| Level 1 (+ 1 point) | Level 2 (+2 points) | Level 3 (+3 points) |
|---|---|---|
| Bent Knee Crunch | Box Crunch | Knee Tuck Crunch |
| Alternate Bent Knee lower | Alternate Straight leg Lower | Straight Leg Lower |
28-Day Abs Challenge Day 26 Targets
Day 26 of 28 Day Abs Challenge & it’s 35, 70 or 105 crunches/leg lowers today.
- Level 1 = 35 Crunches & Leg Lowers
- Level 2 = 70 Crunches & Leg Lowers
- Level 3 = 105 Crunches & Leg Lowers
So this is your last hump day this month. It’s only 70 total today! But we know you are worth it 🙂
| Level 1 (+ 1 point) | Level 2 (+2 points) | Level 3 (+3 points) |
|---|---|---|
| Bent Knee Crunch | Box Crunch | Knee Tuck Crunch |
| Alternate Bent Knee lower | Alternate Straight leg Lower | Straight Leg Lower |
28-Day Abs Challenge Day 27 Targets
Day 27 of 28 Day Abs Challenge with 36, 72 or 108 crunches/leg lowers to get done.
- Level 1 = 36 Crunches & Leg Lowers
- Level 2 = 72 Crunches & Leg Lowers
- Level 3 = 108 Crunches & Leg Lowers
Into your last few days on this challenge. Dig deep to get those abs working for you.
| Level 1 (+ 1 point) | Level 2 (+2 points) | Level 3 (+3 points) |
|---|---|---|
| Bent Knee Crunch | Box Crunch | Knee Tuck Crunch |
| Alternate Bent Knee lower | Alternate Straight leg Lower | Straight Leg Lower |
28-Day Abs Challenge Day 28 Targets
Day 28 of 28 Day Abs Challenge is 37, 74 or 111 crunches/leg lower today.
- Level 1 = 37 Crunches & Leg Lowers
- Level 2 = 74 Crunches & Leg Lowers
- Level 3 = 111 Crunches & Leg Lowers
If you can’t see them, you can feel them in everything you do.
| Level 1 (+ 1 point) | Level 2 (+2 points) | Level 3 (+3 points) |
|---|---|---|
| Bent Knee Crunch | Box Crunch | Knee Tuck Crunch |
| Alternate Bent Knee lower | Alternate Straight leg Lower | Straight Leg Lower |