the 30 day abs challenge

The 30 Day Abs Challenge

A Workout Program Focusing on Ab and Core Exercises

Workout Series & The Workout Nation

Housekeeping

Disclaimer

The information presented in this workis by no way intended as medical adviceor as a substitute for medical counseling.The information should be used inconjunction with the guidance and careof your physician. Consult yourphysician before beginning this programas you would with any exercise andnutrition program. If you choose not toobtain the consent of your physicianand/or work with your physician

throughout the duration of your timeusing the recommendations in theprogram, you are agreeing to accept fullresponsibility for your actions.

By continuing with the program yourecognize that despite all precautions onthe part of Fitness VIP Studios, LLC,there are risks of injury or illness whichcan occur because of your use of theaforementioned information and youexpressly assume such risks and waive,relinquish and release any claim whichyou may have against Fitness VIPStudios, LLC, or its affiliates as a resultof any future physical injury or illnessincurred in connection with, or as aresult of, the use or misuse of the

program.

In the end, you know your body best. Use your best judgement and let’s kick some serious butt in the

challenge.

3 Reasons To Like THE

WORKOUT NATION’S

Facebook Fan Page.

1. VIDEO: It’s hard to see all the

elements of each exercise through acouple of photos; examples beingtimed breathing, execution, and tempo.So to help coach you the best I can,i’ve uploaded every exercise in highquality video on The Workout Nation’sFacebook page.

2. COACH: At some point during your30 Day Abs Challenge, you may havecome across a question or 2. Theeasiest way for me to assist you onthose is to meet me there.

3. COMMUNITY: Don’t go throughthis alone! We all have a moment ofweakness where it’s sometimes easierto give up than to push through. Wehave an amazing community that canhelp you get through those “off days”when you need it the most. Visit the Facebook Fan Page:

http://www.facebook.com/TheWorkoutNationWho is Arnel Ricafranca?

Qualifications

Owner / Founder of Crossfit Randolph& Fit Boot Camp

CrossFit Level 1 (CF-L1) TrainerCrossFit Olympic Weightlifting CoachCrossFit Gymnastics CoachCrossFit JudgeCrossFit KidsFMS CertifiedCertified USA Olympic Weightlifting

Coach (USAW-L1SP)Certified Underground Strength

Training CoachCertified American Strength Training

InstituteCertified NESTA Fitness Nutrition

Arnel Ricafranca has been a coach forthe past 10 years. He has helpedhundreds of people from all walks oflife. His work has been featured inMorris Health and Life (April issue),New Jersey Life (Sept issue), A.M.Connection (national TV show), TheBest of Morris Magazine (Spring issue)New Jersey 101.5 radio, and more.

Arnel’s workouts are enjoyed by half amillion readers in over 170 countries. Inaddition, Arnel was awarded by the“President’s Council on Physical Fitnessand Sports” for helping America get fitand healthy.

He is constantly researching new andinnovative training strategies from

reading over 500 research papers,training thousands of in-person clients,and working with even more clientsonline.

He has a degree in Exercise Sciencewith multiple personal training andnutrition certifications to boot. His goalis to provide you with the most effectiveworkouts to accelerate fat loss throughreal research and real life testing.

A message from the Coach

Coach Arnel here. If you reading this

right now, then I would like tocongratulate you. You now have instant-access to my 30-Day Ab Challenge. These are not your same-old boring abroutines that you have seen everywhereelse.

Instead, this is the same ab programthat I personally use for myself and mytop elite clients. Best of all, theprogram doesn’t require any equipment. So go ahead, try it out and impress your

friends with chiseled abs.The program is designed for ease of

use and is interactive. All you have todo is simply follow the workoutcalendar exactly how it is laid out. Ifyou don’t understand a specific abexercise, simply click on the name of theexercise and a short video will pop outto show you what the exercise lookslike.

Please rate it if you like it. Goodluck and enjoy the challenge.

Talk to you soon,Coach Arnel

P.S. Although, you will have a blastfollowing my ab program, proper eatingmust be in place to get optimum results.

P.P.S. Listed below are my mostIMPORTANT tips for proper form.Practice it, master it, love it as it iscrucial for your safety and success.

P.P.P.S. As I mentioned above, youwant the fastest results, stay motivatedby joining my facebook fan page athttp://www.facebook.com/TheWorkoutNation

Important Tips You’ll notice that most of the plank

exercises (on my elbows or my hands)are in what is called a hollow position(see standard plank). Imagine your torsois shaped like a banana. That is doneintentionally to make sure to fully engageand strengthen my mid-line stability.

The plank is an amazing core exerciseto help develop core stabilization butonly when executed correctly. Acommon mistake is having an arch inyour lower back making it difficult toengage your core.

How To Properly Set UpYour Plank (Elbows)

To properly set up your plank, kneeldown and place your elbows at aboutshoulder-width apart. Then extend yourlegs back with your feet together andglutes squeezed. This is extremelyimportant because activated glutes willallow you to fully engage your torso.

Shift your body forward until yourshoulders are above your elbows. Onceaccomplished, pull your ribs up andinward to remove the arch in your lowerback and to maximize core contraction. At this point, focus on steady controlledbreathing.

Exercise Samples: Rotational Plank,Spiderman Plank, Plank Punch

How To Properly Set UpYour Plank (Hands)

To properly set up your plank (hands),kneel down and place your hands atabout shoulder-width apart with yourfingers facing forward. Then extendyour legs back with your feet togetherand glutes squeezed. This is extremelyimportant because activated glutes willallow you to fully engage your torso.

Without moving your hands, externallyrotate your shoulders by rotating yourarms until your elbow pit is slightlyfacing forward. Then shift your body

forward until your shoulders are aboveyour knuckles. Once accomplished, pullyour ribs up and inwards to remove thearch on your lower back and maximizecore contraction. At this point, focus onsteady controlled breathing.

Exercise Samples: Plank CrossoverTap Knee, Plank Crossover Tap Feet,Pretzel Plank, Mountain Climber Flex

Common Adjustments

Upper Back Should Look Like A Scared Cat

Glutes Should Be Contracted With Hips Fully Open

Quads Should Be Engaged

Neck Should Be Neutral (Not Hyper-Extended)

Chin Is Overly Tucked (You Should Be Able To Fist Your

Fist Under Your Chin)

Proper Position

Proper Hallowed Position

Chapter 1Day 1The Workout

PlankBicycle KickReverse Crunch:40 sec ON:20 sec OFF2 rounds Total Time: 5:40

Instructions: Perform “Plank” for 40seconds, then rest for 20 seconds. Perform “Bicycle kick” for 40 seconds,then rest for 20 seconds. Perform“Reverse Crunch” for 40 seconds, thenrest for 20 seconds. Repeat for a total of2 rounds.

The Plank

This is a standard plank. See “How ToProperly Set Up Your Plank (Elbows)”to review. The key is to focus onkeeping your core as tight as possible bykeeping your glutes squeezed and ribs

pulled in. Focus on breathing and holdfor the desired time.

The Plank - Start and Finish Position

Bicycle Kick

Lay on your back with your hands

behind your head and one leg extendedand one leg bent (close to the oppositeelbow). Initiate the movement bysimultaneously driving your elbow toyour opposite knee into a "rotationalcrunch" movement. Make sure thatshoulders are off the ground with yourchin roughly fist away from your chest. Repeat for the desired cycles.

Bicycle Kick - Starting Position

Bicycle Kick - Finishing Position

Reverse Crunch

Lay on your back with your arms at

your sides. During the movement it’s okto let your toes touch the ground. Thismakes sure you have the largest range ofmotion possible. Just don’t let yourentire foot hit the ground unless you needa break. Noticed that my shoulders areslightly off the ground and chin isroughly fist away from my upper chest. This is to allow me to engage my core. Initiate by driving your knees towardyour head while simultaneously liftingyour hips off the ground. Then slowlyreturn back to the starting position andrepeat for the desired for the desiredreps. reps.

Reverse Crunch - Starting Position

Reverse Crunch - Finishing Position

Chapter 2Day 2Rest

20 Repetitions of Spiderman Plank15 Repetitions of Toe Touch Crunch10 Repetitions of Pretzel PlankPerform as many rounds as possible in

6 minutes. Total Time: 6:00 Instructions: Perform all 3 exercises

in order to complete one round. The

goal is to complete as many rounds aspossible in 6 minutes with little or nobreaks between exercises / rounds.

Spiderman Plank

Please review “How To Properly SetUp Your Plank (Elbow).” Once you areproperly set up, initiate the movement bydriving your knee towards your sidewhile simultaneously turning your headso that you can actually see your knee. At every single rep, focus on squeezingyour oblique muscle (side) to get themost from this move. Make sure youreturn back to a full plank position

before moving on to the next side.

Spiderman Plank - Starting Position

Spiderman Plank - Finishing Position

Toe Touch Crunch

Lay on your back with your legs lifted.

It’s important to keep your legs in thesame position. Your legs should have abend in the knee and your arms shouldbe fully extended. Initiate the movementby reaching towards your toes whilesqueezing your abs. If you can touchyour toes, great. If not, slowly build itup until you get there. Repeat for thedesired reps.

Toe Touch Crunch - Starting Position

Toe Touch Crunch - Finishing Position

Pretzel Plank

Please review “How To Properly SetUp Your Plank (Hands).” Once you areproperly set up, initiate the movement byslowly driving your knee to the oppositeelbow while simultaneously tilting yourupper torso and hips to fully contractyour obliques. Return to the startingposition and repeat with the other side. Focus on breathing out as you driveyour knees to your opposite elbow. Ofcourse, it is important to do both sidesequally.

Pretzel Plank - Starting Position

Pretzel Plank - Finishing Position

Chapter 4Day 4Rest

20 Repetitions of Elevated Hip Raise:45 Second Plank20 Repetitions of The Cruncher:45 Second Plank20 Repetitions of Toe Touch Crunch:45 Second Plank20 Repetitions of Bicycle Kick:45 Second PlankPerform all exercises in order as fast

as possible.

Time Cap: 10:00 Instructions: Perform all 8 exercises

in order for the requiredrepetitions/time. Rest when needed inbetween until you complete allexercises. If the clock passes 10minutes, stop where you are and theworkout is complete.

The Plank

This is a standard plank. See “How ToProperly Set Up Your Plank (Elbows)”to review. The key is to focus on

keeping your core as tight as possible bykeeping your glutes squeezed and ribspulled in. Focus on breathing and holdfor the desired time.

The Plank - Starting and Finishing Position

Elevated Hip Raise

It’s important to start this exercise inthe right position. Lay on your back withyour legs above your hips and armssupported on the ground with palmsfacing downward. Notice that myshoulders are slightly off the ground andchin roughly fist away from my upperchest. This is to allow me to engage mycore.

Slight bend in the knees is ok. Executethe movement by elevating your hips as

high as you can by activating your absespecially your lower abs. It isimportant to prevent any swinging toensure that the core is fully engaged.

Elevated Hip Raise - Starting Position

Elevated Hip Raise - Finishing Position

The Cruncher

Start by sitting on the floor. Lean backwhile keeping your legs straight withyour arms placed at your sides forsupport. To initiate the movement, driveyour knees up towards your chest whilesimultaneously crunching your absforward. Return back to the startingposition by extending your legs in frontof you while you lean back with yourupper body. Repeat for therecommended reps and always focus onsqueezing your abs for every single rep.

The Cruncher - Starting Position

The Cruncher - Finishing Position

Toe Touch Crunch

Lay on your back with your legs lifted. It’s important to keep your legs in thesame position. Your legs should have abend in the knee and your arms shouldbe fully extended. Initiate the movementby reaching towards your toes whilesqueezing your abs. If you can touchyour toes, great. If not, slowly build itup until you get there. Repeat for thedesired reps.

Bicycle Kick

Lay on your back with your handsbehind your head and one leg extendedand one leg bent (close to the oppositeelbow). Initiate the movement bysimultaneously driving your elbow toyour opposite knee into a "rotationalcrunch" movement. Make sure thatshoulders are off the ground with yourchin roughly fist away from your chest. Repeat for the desired cycles.

Chapter 6Day 6Rest

10 Repetitions of Mountain Climber

Flex Each Side10 Repetitions of Elevated Hip Raise

X-Leg Left10 Repetitions of Elevated Hip Raise

X-Leg Right10 Repetitions of The Cruncher4 Rounds For Time. Time Cap: 10:00

Instructions: Perform all 4 exercises

in order for the required repetitions for4. Rest when needed in between untilyou complete a total of 4 rounds. If theclock passes 10 minutes, stop where youare and the workout is complete.

Mountain Climber Flex

Please review “How To Properly SetUp Your Plank (Hands).” Once you areproperly set up, drive your knee towardsyour chest while squeezing your abs. Then return back to starting position. Alternate every single rep until the

desires reps are completed.

Mountain Climber Flex - Starting Position

Mountain Climber Flex - Finishing Position

Elevated Hip Raise X-

Leg Left

This is similar to Elevated Hip Raise;however, your left leg is extended whilethe right leg is crossed over the otherleg. Initiate the movement by bringingyour crossed leg up and towards yourshoulders. Execute the movement byelevating your hips as high as you can byactivating your abs especially yourlower abs. It is important to prevent anyswinging to ensure that the core is fullyengaged.

Elevated Hip Raise X-Leg Left - Starting Position

Elevated Hip Raise X-Leg Left - Finishing Position

Elevated Hip Raise X-Leg Right

Start on your side with your left elbow

directly underneath your shoulder withyour legs both extended. Initiate themovement by simultaneously drivingyour right elbow and your right kneetogether. Squeeze your core; then extendyour right leg and right arm. Make surethat you keep your core fully engagedthroughout the movement. From thisposition, your obliques will getchallenged.

Elevated Hip Raise X-Leg Right - Starting Position

Elevated Hip Raise X-Leg Right - Finishing Position

The Cruncher

Double Ab CrunchPlank Crossover Tap KneeReverse Crunch10-9-8-7-6-5-4-3-2-1For Time. Time Cap: 10:00 Instructions: Perform all 3 exercises

in order for 10 reps, then all 3 exercises

for 9 reps, then again for 8 reps until youare down to 1 rep. Rest when needed. Ifthe clock passes 10 minutes, stop whereyou are and the workout is complete.

Double Ab Crunch

Timing and balance is everything.Don’t get upset if you can not performthis exercise right at first. Maintainingproper rhythm will ensure successfulrepetition. The movement requiresdriving your chest and knees towardseach other; then simultaneously allowingyour lower legs to extend and your uppertorso to descend. Repeat for the desired

Double Ab Crunch - Starting Position

Double Ab Crunch - Finishing Position

Plank Crossover Tap

Please review “How To Properly SetUp Your Plank (Hands).” Once you areproperly set up, drive your knee towardsyour chest and tap your knee with theopposite hand. With full control, returnback to starting position. Alternateevery single rep until the desired repsare completed. For a split moment, youare effectively balancing on only onehand and one foot, causing your core toengage. The objective is to control yourcore during the entire movement.

Plank Crossover Tap Knee - Starting Position

Plank Crossover Tap Knee - Finishing Position

Reverse Crunch

Lay on your back with your arms atyour sides. During the movement it’s okto let your toes touch the ground. Thismakes sure you have the largest range ofmotion possible. Just don’t let yourentire foot hit the ground unless you needa break. Noticed that my shoulders areslightly off the ground and chin isroughly fist away from my upper chest. This is to allow me to engage my core. Initiate by driving your knees towardyour head while simultaneously liftingyour hips off the ground. Then slowlyreturn back to the starting position andrepeat for the desired reps.

Chapter 9Day 9Rest

Spiderman PlankElevated Hip Raise5-10-15-20-15-10-5For Time. Time Cap: 10:00 Instructions: Perform both exercises

for 5 reps each, then again for 10repetitions, and again for 15 repetitions,

and so on until workout is completed. Rest when needed. If the clock passes10 minutes, stop where you are and theworkout is complete.

Spiderman Plank

Please review “How To Properly SetUp Your Plank (Elbow).” Once you areproperly set up, initiate the movement bydriving your knee towards your sidewhile simultaneously turning your headso that you can actually see your knee. At every single rep, focus on squeezingyour oblique muscle (side) to get themost from this move. Make sure you

return back to a full plank positionbefore moving on to the next side.

Elevated Hip Raise

Slight bend in the knees is ok. Executethe movement by elevating your hips ashigh as you can by activating your absespecially your lower abs. It isimportant to prevent any swinging toensure that the core is fully engaged.

10 Repetitions of Double Ab Crunch10 Repetitions of Plank Punch (5 Per

Side)Every Minute On The Minute For 10

Minutes. Time Cap: 10:00 Instructions: Perform both exercises

for the required reps. If completed in

under 1 minute, the remaining secondsare your rest period. Repeat when it hitsthe following minute. Continue until youcomplete a total of 10 minutes / 10rounds.

Double Ab Crunch

Timing and balance is everything.Don’t get upset if you can not performthis exercise right at first. Maintainingproper rhythm will ensure successfulrepetition. The movement requiresdriving your chest and knees towardseach other; then simultaneously allowingyour lower legs to extend and your upper

torso to descend. Repeat for the desiredreps.

Plank Punch

Please review “How To Properly SetUp Your Plank (Hands).” Once you areproperly set up, slightly shift on one sideto allow you to punch up. Then quicklydrive your elbows back in and repeat onboth sides. For a split moment, you areeffectively balancing with only one handand both feet, causing your core toengage. The objective is to control yourcore during the entire movement.

Plank Punch - Starting Position

Plank Punch - Finishing Position

Chapter 12Day 12Rest

Plank Crossover Tap Knee:30 sec ON:30 sec OFF8 Rounds for Max Reps. Total Time: 7:30 Instructions: Perform as many reps of

“Plank Crossover Tap knee” as possiblein :30 seconds. Rest for :30 seconds.

Repeat for a total of 8 rounds for a totalreps performed.

Plank Crossover TapKnee

Please review “How To Properly SetUp Your Plank (Hands).” Once you areproperly set up, drive your knee towardsyour chest and tap your knee with theopposite hand. With full control, returnback to starting position. Alternateevery single rep until the desired repsare completed. For a split moment, youare effectively balancing on only onehand and one foot, causing your core to

engage. The objective is to control yourcore during the entire movement.

Plank Crossover Tap Knee - Starting Position

Plank Crossover Tap Knee - Finishing Position

Elbow Side Knee Drive LeftElbow Side Knee Drive RightElevated Hip Raise1-2-3-4-5-6-7-8-9-10For Time. Time Cap: 10:00 Instructions: Perform all 3 exercises

in order for 1 rep, then all 3 exercises

for 2 reps, then again for 3 reps until youare up to 10 reps. Rest when needed. Ifthe clock passes 10 minutes, stop whereyou are and the workout is complete.

Elbow Side Knee DriveLeft

Start on your side with your rightelbow directly underneath your shoulderwith your legs both extended. Initiatethe movement by simultaneously drivingyour left elbow and your left kneetogether. Squeeze your core; then extendyour left leg and left arm. Make surethat you keep your core fully engaged

throughout the movement. From thisposition, your obliques will getchallenged.

Elbow Side Knee Drive Left - Starting Position

Elbow Side Knee Drive Left - Finishing Position

Elbow Side Knee Drive

Start on your side with your left elbowdirectly underneath your shoulder withyour legs both extended. Initiate themovement by simultaneously drivingyour right elbow and your right kneetogether. Squeeze your core; then extendyour right leg and right arm. Make surethat you keep your core fully engagedthroughout the movement. From thisposition, your obliques will getchallenged.

Elbow Side Knee Drive Right - Starting Position

Elbow Side Knee Drive Right - Finishing Position

Elevated Hip Raise

It’s important to start this exercise in

the right position. Lay on your back withyour legs above your hips and armssupported on the ground with palmsfacing downward. Notice that myshoulders are slightly off the ground andchin roughly fist away from my upperchest. This is to allow me to engage mycore.

10 Repetitions of The Stopper Left10 Repetitions of The Stopper Right15 Repetitions of The Cruncher5 Rounds For Time. Time Cap: 10:00 Instructions: Perform 10 “The

Stopper Left,” then 10 “The StopperRight,” and finally 15 “The Cruncher.”

Rest when needed. Complete for a totalof 5 rounds. If the clock passes 10minutes, stop where you are and theworkout is complete.

The Stopper Left

Start by sitting on the side of your hipwith your upper torso resting on yourelbow and legs fully extended. At thispoint, the top arm (left) should be fullyextended over your head. Initiate themovement by simultaneously bringingyour left hand and legs together (whilekeeping your legs extended as much aspossible). Return back to starting

position by extending your legs out andhands away from each other until youcomplete one repetition. Repeat for thedesired repetitions. Focus on squeezingyour abs for every single rep. Makesure to perform both sides equally.

The Stopper Left - Starting

Position

The Stopper Left - Finishing Position

The Stopper Right

Start by sitting on the side of your hipwith your upper torso resting on yourelbow and legs fully extended. At thispoint, the top arm (right) should be fullyextended over your head. Initiate themovement by simultaneously bringingyour right hand and legs together (whilekeeping your legs extended as much aspossible). Return back to startingposition by extending your legs out andhands away from each other until youcomplete one repetition. Repeat for thedesired repetitions. Focus on squeezingyour abs for every single rep. Makesure to perform both sides equally.

The Stopper Right - Starting Position

The Stopper Right - Finishing Position

The Cruncher

Plank Crossover Tap FeetToe Touch Crunch:20 sec ON:10 sec OFF8 Rounds for Max Reps. Total Time: 7:50 Instructions: Perform “Plank

Crossover Tap Feet” for 20 seconds,

then rest for 10 seconds. Perform “ToeTouch Crunch” for 20 seconds, then restfor 10 seconds. Repeat for a combinedtotal of 8 rounds.

Plank Crossover TapFeet

Please review “How To Properly SetUp Your Plank (Hands).” Once you areproperly set up, drive your knee towardsyour chest and tap your foot with theopposite hand. With full control, returnback to starting position. Alternateevery single rep until the desired repsare completed. For a split moment, you

are effectively balancing on only onehand and one foot, causing your core toengage. The objective is to control yourcore during the entire movement.

Plank Crossover Tap Feet - Starting Position

Plank Crossover Tap Feet - Finishing Position

Toe Touch Crunch

Pretzel PlankReverse CrunchMountain Climber Flex2 Minutes of Max Repetitions1 Minute Rest Total Time: 8:00 Instructions: Perform “Pretzel Plank”

for 2 minutes. Then rest for 1 minute.

Perform “Reverse Crunch” for 2minutes. Then rest for 1 minute. Thenfinally perform “Mountain ClimberFlex” for 2 minutes.

Pretzel Plank

Please review “How To Properly SetUp Your Plank (Hands).” Once you areproperly set up, initiate the movement byslowly driving your knee to the oppositeelbow while simultaneously tilting yourupper torso and hips to fully contractyour obliques. Return to the startingposition and repeat with the other side. Focus on breathing out as you drive

your knees to your opposite elbow. Ofcourse, it is important to do both sidesequally.

Pretzel Plank - Starting Position

Pretzel Plank - Finishing Position

Reverse Crunch

Mountain Climber Flex

Please review “How To Properly SetUp Your Plank (Hands).” Once you areproperly set up, drive your knee towardsyour chest while squeezing your abs. Then return back to starting position. Alternate every single rep until thedesires reps are completed.

Mountain Climber Flex -

Starting Position

Mountain Climber Flex - Finishing Position

25 Repetitions of The Stopper Left25 Repetitions of The Stopper Right25 Repetitions of The CruncherComplete all exercises for time. Time Cap: 10:00 Instructions: Complete 3 exercises in

the proper order. You must complete therequired repetitions before moving on

the next exercise. Rest when needed. Ifthe clock passes 10 minutes, stop whereyou are and the workout is complete.

The Stopper Left

Start by sitting on the side of your hipwith your upper torso resting on yourelbow and legs fully extended. At thispoint, the top arm (left) should be fullyextended over your head. Initiate themovement by simultaneously bringingyour left hand and legs together (whilekeeping your legs extended as much aspossible). Return back to startingposition by extending your legs out and

hands away from each other until youcomplete one repetition. Repeat for thedesired repetitions. Focus on squeezingyour abs for every single rep. Makesure to perform both sides equally.

The Stopper Left - Starting Position

The Stopper Left - Finishing Position

The Stopper Right

Start by sitting on the side of your hipwith your upper torso resting on yourelbow and legs fully extended. At thispoint, the top arm (right) should be fullyextended over your head. Initiate themovement by simultaneously bringingyour right hand and legs together (whilekeeping your legs extended as much aspossible). Return back to startingposition by extending your legs out andhands away from each other until youcomplete one repetition. Repeat for thedesired repetitions. Focus on squeezingyour abs for every single rep. Makesure to perform both sides equally.

The Stopper Right - Starting Position

The Stopper Right - Finishing Position

The Cruncher

Elbow Side Knee Drive LeftElbow Side Knee Drive Right2-4-6-8-10-12...For 9 Minutes. Total Time: 9:00 Instructions: Perform 2 reps for both

exercises. Then 4 reps for bothexercises. Then 6 reps for both

exercises. Keep going up until you reach9 minutes. Rest when needed.

Elbow Side Knee DriveLeft

Start on your side with your rightelbow directly underneath your shoulderwith your legs both extended. Initiatethe movement by simultaneously drivingyour left elbow and your left kneetogether. Squeeze your core; then extendyour left leg and left arm. Make surethat you keep your core fully engagedthroughout the movement. From thisposition, your obliques will get

challenged.

Spiderman PlankToe Touch Crunch:45 sec ON:15 sec OFF5 Rounds for Max Reps. Total Time: 9:45 Instructions: Perform “Spiderman

Plank” for 45 seconds, then rest for 10

seconds. Perform “Toe Touch Crunch”for 45 seconds, then rest for 15 seconds. Repeat for a combined total of 5 rounds.

Spiderman Plank

Please review “How To Properly SetUp Your Plank (Elbow).” Once you areproperly set up, initiate the movement bydriving your knee towards your sidewhile simultaneously turning your headso that you can actually see your knee. At every single rep, focus on squeezingyour oblique muscle (side) to get themost from this move. Make sure youreturn back to a full plank position

before moving on to the next side.

Toe Touch Crunch

20 Repetitions of Rotational Plank (10

Each Side)10 Repetitions of The Cruncher10 Repetitions of Elevated Hip Raise

X-Leg Left10 Repetitions of Elevated Hip Raise

X-Leg RightPerform as many rounds as possible in

10 minutes.

Time Cap: 10:00 Instructions: Perform all 4 exercises

in order to complete one round. Thegoal is to complete as many rounds aspossible in 10 minutes with little or nobreaks between exercises/rounds.

Rotational Plank

Please review “How To Properly SetUp Your Plank (Elbows).” Once you areproperly set up, initiate the movement byrotating your torso until your chest isfacing a wall. Lower it down withcontrol and repeat the cycle on the other

side. If you are having trouble with therotation because of balancing issues, youcan always spread your feet out a littlewider to have better balance. When youget more efficient at the exercise, thenyou can slowly move your feet in toallow more glute activation.

Rotational Plank - Starting Position

Rotational Plank - Finishing Position

The Cruncher

Leg Left

This is similar to Elevated Hip Raise;however, your left leg is extended whilethe right leg is crossed over the otherleg. Initiate the movement by bringingyour crossed leg up and towards yourshoulders. Execute the movement byelevating your hips as high as you can byactivating your abs especially yourlower abs. It is important to prevent anyswinging to ensure that the core is fullyengaged.

Elevated Hip Raise X-Leg Left - Starting Position

Elevated Hip Raise X-Leg Left - Finishing Position

Leg Right

This is similar to the Elevated HipRaise; however, your right leg isextended while the left leg is crossedover the other leg. Initiate the movementby bringing your crossed leg up andtowards your shoulders. Execute themovement by elevating your hips as highas you can by activating your absespecially your lower abs. It isimportant to prevent any swinging toensure that the core is fully engaged.

Elevated Hip Raise X-Leg Right - Starting Position

Elevated Hip Raise X-Leg Right - Finishing Position

100 Repetitions of Toe Touch Crunch

for time.In addition, every minute on the minute,

perform 5 Elevated Hip Raise. Time Cap: 10:00 Instructions: Perform “Toe Touch

Crunch” as fast as possible. *Everyminute on the clock, perform 5

“Elevated Hip Raise.” The workout isover once all 100 “Toe Touch Crunch”are completed or the 10 minute cap isreached.

Toe Touch Crunch

Lay on your back with your legs lifted. It’s important to keep your legs in thesame position. Your legs should have abend in the knee and your arms shouldbe fully extended. Initiate the movementby reaching towards your toes whilesqueezing your abs. If you can touchyour toes, great. If not, slowly build itup until you get there. Repeat for the

desired reps.

3 Minutes of Bicycle Kick1 Minute Rest2 Minutes of Rotational Plank1 Minute Rest1 Minute of Elevated Hip Raise Perform as many repetitions as

possible. Total Time: 8:00

Instructions: Perform ”’Bicycle Kick”

for 3 minutes. Then rest for 1 minute. Perform “Rotational Plank” for 2minutes. Then rest for 1 minute. Thenfinally perform “Elevated Hip Raise”for 1 minute.

Bicycle Kick

Lay on your back with your handsbehind your head and one leg extendedand one leg bent (close to the oppositeelbow). Initiate the movement bysimultaneously driving your elbow toyour opposite knee into a "rotational

crunch" movement. Make sure thatshoulders are off the ground with yourchin roughly fist away from your chest. Repeat for the desired cycles.

Rotational Plank

Please review “How To Properly Set

Up Your Plank (Elbows).” Once you areproperly set up, initiate the movement byrotating your torso until your chest isfacing a wall. Lower it down withcontrol and repeat the cycle on the otherside. If you are having trouble with therotation because of balancing issues, youcan always spread your feet out a littlewider to have better balance. When youget more efficient at the exercise, thenyou can slowly move your feet in toallow more glute activation.

Rotational Plank - Starting Position

Rotational Plank - Finishing Position

Elevated Hip Raise

Double Ab Crunch 1-2-3-4-5-6-7-8-9-10 Plank Crossover Tap Feet (Per side)10-9-8-7-6-5-4-3-2-1For Time. Time Cap: 10:00

Instructions: Perform the required

repetitions. The sequence is: 1 DoubleAb Crunch, 10 Plank Crossover TapFeet, 2 Double Ab Crunch, 9 PlankCrossover Tap Feet, 3 Double AbCrunch, 8 Plank Crossover Tap Feet,continue until entire workout iscompleted or the 10 minute cap isreached.

Double Ab Crunch

Timing and balance is everything.Don’t get upset if you can not performthis exercise right at first. Maintaining

proper rhythm will ensure successfulrepetition. The movement requiresdriving your chest and knees towardseach other; then simultaneously allowingyour lower legs to extend and your uppertorso to descend. Repeat for the desiredreps.

Plank Crossover TapFeet

Please review “How To Properly SetUp Your Plank (Hands).” Once you areproperly set up, drive your knee towardsyour chest and tap your foot with theopposite hand. With full control, returnback to starting position. Alternateevery single rep until the desired repsare completed. For a split moment, youare effectively balancing on only onehand and one foot, causing your core toengage. The objective is to control your

core during the entire movement.

Plank Crossover Tap Feet - Starting Position

Plank Crossover Tap Feet - Finishing Position

Death by Toe Touch Crunch Time Limit: None Instructions: Starting at 1 rep, add one

more rep every minute until "death." -unable to complete the required reps in aminute. Sample. 1 minute, complete 1rep within that minute. Next minute youmust complete 2 reps within that 1

minute span. The next minute, youcomplete 3 reps within that minute andso on.

Toe Touch Crunch

Bicycle KickReverse CrunchPlank PunchElbow Side Knee Drive LeftElbow Side Knee Drive right Total Time: 11:00

Instructions: 5 stations; spending 1minute per station (with no rest betweenstations until you complete the 5thstation). Once the 5th station has beencompleted, rest for 1 minute and repeatfor 1 more round.

Bicycle Kick

Lay on your back with your handsbehind your head and one leg extendedand one leg bent (close to the oppositeelbow). Initiate the movement bysimultaneously driving your elbow toyour opposite knee into a "rotationalcrunch" movement. Make sure that

shoulders are off the ground with yourchin roughly fist away from your chest. Repeat for the desired cycles.

Reverse Crunch

Plank Punch

Please review “How To Properly SetUp Your Plank (Hands).” Once you areproperly set up, slightly shift on one sideto allow you to punch up. Then quicklydrive your elbows back in and repeat onboth sides. For a split moment, you areeffectively balancing with only one handand both feet, causing your core toengage. The objective is to control yourcore during the entire movement.

Plank Punch - Starting Position

Plank Punch - Finishing Position

Start on your side with your rightelbow directly underneath your shoulderwith your legs both extended. Initiatethe movement by simultaneously drivingyour left elbow and your left kneetogether. Squeeze your core; then extendyour left leg and left arm. Make surethat you keep your core fully engagedthroughout the movement. From thisposition, your obliques will getchallenged.

Chapter 31What’s Next?3 Reasons To Like THE

WORKOUT NATION’S

Facebook Fan Page.

4. VIDEO: It’s hard to see all the

elements of each exercise through acouple of photos; examples beingtimed breathing, execution, and tempo.So to help coach you the best I can,i’ve uploaded every exercise in highquality video on The Workout Nation’sFacebook page.

5. COACH: At some point during your30 Day Abs Challenge, you may havecome across a question or 2. Theeasiest way for me to assist you onthose is to meet me there.

6. COMMUNITY: Don’t go throughthis alone! We all have a moment ofweakness where it’s sometimes easier

to give up than to push through. Wehave an amazing community that canhelp you get through those “off days”when you need it the most. Visit the Facebook Fan Page:

http://www.facebook.com/TheWorkoutNation

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