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August 27, 2017

4 Week AB CHALLENGE

Take up this 4 week  Abs Challenge this month and tone up and boost your core muscles  and body strength to the max.

This is  most popular challenge

The 4 week  abs challenge has 4 different exercises which you have to do each day, and the time spent doing the exercise slowly increases day by day to help you build up your core body muscle strength gradually, ensuring you are able to complete the final day of the challenge easily.

You only have to do the amount of time shown on the 4 week  abs challenge chart once per day

Please follow the instructions below:

First week

Monday           Tuesday              Wednesday             Thursday             Friday                    Saturday             Sunday

15 situps          20 situps              25 situps                30 situps                35 situps               40 situps               REST

5 crunches        8 crunches           10 crunches          12 crunches           15 crunches          20 crunches          DAY

5 leg raises        8 leg raises          10 leg raises          12 leg raises          15 leg raises          20 leg raises

10sec plank      12sec plank           15sec plank          20 secplank             25sec plank          30sec plank

Second week

Monday           Tuesday              Wednesday         Thursday              Friday                 Saturday           Sunday

45 situps           50 situps            55 situps              60 situps               65 situps            70 situps             REST

30 crunches      50 crunches       65 crunches         75 crunches          85 crunches       95 crunches        DAY

30 leg raises     30 leg raises       33 leg raises         40 leg raises         42 leg raises       42 leg raises

38sec plank       38 sec plank        42 sec plank        50  secplank         55sec plank        60sec plank

Third week

Monday            Tuesday            Wednesday                  Thursday            Friday                    Saturday           Sunday

75 situps           80 situps            85 situps                 90 situps                 95 situps             100 situps             REST

100 crunches    110 crunches     120 crunches        130 crunches         140 crunches      150 crunches         DAY

42 leg raises       48leg raises       50 leg raises          52 leg raises          55 leg raises         58 leg raises

65sec plank        70 sec plank        75 sec plank         80  secplank          85 sec plank         90 sec plank

Fourth week

Monday           Tuesday           Wednesday            Thursday                Friday                    Saturday           Sunday

105 situps       110 situps            115 situps             120 situps              125 situps          130 situps              REST

160 crunches   170 crunches      180crunches         190 crunches        200 crunches     210 crunches        DAY

60 leg raises     60 leg raises        62 leg raises          62 leg raises         65 leg raises        70 leg raises

95 sec plank      100 sec plank     105 sec plank       110  secplank        115sec plank       120sec plank

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