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September 25, 2017

30-Day Summer Abs Challenge

Crunches are primarily a core strengthening exercise which works the pectorals major, rectus abdominals, external obliques, internal obliques and transverse abdominal.

Leg Raise is a great way to workout your abdominal muscles. It is a strength training exercise used for strengthening the rectus abdominal and hip flexors.

Plank helps build strength in your core, upper and lower body so its a good full-body workout and is one of the best ab exercises for building endurance in the abs, back and core.

DAYS                                       crunches                        leg raise                            planks 

Day 1                                            15                                       6                                          10 sek

day 2                                            20                                      8                                           15 sek

day 3                                             25                                    10                                          20 sek

day 4                                            30                                     12                                          25 sek

day 5                                            35                                     14                                          30 sek

day 6                                            40                                    16                                          35 sek

day 7                                            45                                    18                                          40 sek

day 8                                           50                                    20                                          45 sek

day 9                                           55                                    22                                          50 sek

day 10                                         60                                   24                                          55 sek

day 11                                          65                                  26                                          60 sek

day 12                                         70                                   28                                          65 sek

day 13                                          75                                  30                                         70 sek

day 14                                        80                                   32                                          75  sek

day 15                                        85                                   34                                          80 sek

day 16                                        90                                  36                                           85 sek

day 17                                        95                                  38                                           90 sek

day 18                                     100                                  40                                           95 sek

day 19                                     105                                  42                                          100 sek

day 20                                    110                                  44                                           105 sek

day 21                                     115                                   46                                           110 sek

 day 22                                   120                                   48                                          115 sek

day 23                                   125                                   50                                          120 sek

day 24                                  130                                   52                                           125 sek

day 25                                 135                                    54                                           130 sek

day 26                                 140                                    56                                            135 sek

day 27                                 145                                    58                                             140 sek

day 28                               150                                     60                                             145 sek

day 29                              155                                      62                                             150 sek

day 30                             160                                     64                                             155 sek

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