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30 day crunch challenge pdf
Start by lying on the ground with an immovable object behind your head that you can hang on to i. We have adapted our routines adding in normal exercise, the 30 day challenge as well as yoga before hand to keep things interesting and to help us. No gym or equipment needed! What does the plan involve? Congrats on getting halfway thru the challenge. We have cut down on sugar and salt and taken away getting any take out food. To perform a crunch, contract your stomach and lift your torso until your upper back loses contact with the floor. I also lift weights regularly on a bodybuilding program and do cardio 4 days per week. The set amount of side crunches given is for each side of your obliques. Cant wait to try something new next month : I just found this site today and started the challenge, although this was a few months ago.
What does the plan involve? Planks, done properly, are excellent for strengthening your back so definitely give those a whirl. Start by lying on your back with your arms and legs in the air like a dead bug! Im on day 6! The legs should travel up towards the ceiling and possibly slightly over your body but it should be controlled and not forced by straightening at the knees.
Scroll Below To See Full Instructions Along With Our Printable PDF For The 30 Day Ab Challenge 1 Featuring 3 exercises Day 1 to Day 30 with written instructions 2 Infographic with visual instructions to follow online 3 Print PDF available at the end of the infographic 4 See video instructions for each exercise Day 1 15 Crunches 6 Leg Raises 10 Second Plank Day 2 20 Crunches 8 Leg Raises 15 Second Plank Day 3 25 Crunches 10 Leg Raises 20 Second Plank Day 4 30 Crunches 12 Leg Raises 25 Second Plank Day 5 35 Crunches 14 Leg Raises 30 Second Plank Day 6 40 Crunches 16 Leg Raises 35 Second Plank Day 7 45 Crunches 18 Leg Raises 40 Second Plank Day 8 50 Crunches 20 Leg Raises 45 Second Plank Day 9 55 Crunches 22 Leg Raises 50 Second Plank Day 10 60 Crunches 24 Leg Raises 55 Second Plank Day 11 65 Crunches 26 Leg Raises 60 Second Plank Day 12 70 Crunches 28 Leg Raises 65 Second Plank Day 13 75 Crunches 30 Leg Raises 70 Second Plank Day 14 80 Crunches 32 Leg Raises 75 Second Plank Day 15 85 Crunches 34 Leg Raises 80 Second Plank Day 16 90 Crunches 36 Leg Raises 85 Second Plank Day 17 95 Crunches 38 Leg Raises 90 Second Plank Day 18 100 Crunches 40 Leg Raises 95 Second Plank Day 19 105 Crunches 42 Leg Raises 100 Second Plank Day 20 110 Crunches 44 Leg 30 day crunch challenge pdf 105 Second Plank Day 21 115 Crunches 46 Leg Raises 110 Second Plank Day 22 120 Crunches 48 Leg Raises 115 Second Plank Day 23 125 Crunches 50 Leg Raises 120 Second Plank Day 24 130 Crunches 52 Leg Raises 125 Second Plank Day 25 135 Crunches 54 Leg Raises 130 Second Plank Day 26 140 Crunches 56 Leg Raises 135 Second Plank Day 27 145 Crunches 58 Leg Raises 140 Second Plank Day 28 150 Crunches 60 Leg Raises 145 Second Plank Day 29 155 Crunches 62 Leg Raises 150 Second Plank Day 30 160 Crunches 64 Leg Raises 155 Second Plank How To Do Crunches 1 Lie flat on your back with your knees bent and feet flat on the floor, hip width apart 2 Place your hands at the back of your head, do not lock your fingers or pull your head up 3 Place your elbows to the side and push the small of your back into the floor to engage your abs 4 Tilt your chin slightly, leaving a few inches space between chin and chest 5 Begin to roll your shoulders off the floor and gently pull in your abs 6 Lift your shoulders about 4 inches and your lower back should always remain on the floor 7 Hold for a moment at the top then slowly lower back down How To Do Leg Raises 1 Lie flat on the floor and keep your legs as straight as possible 2 Place your arms on the floor towards your feet with your palms facing down 3 30 day crunch challenge pdf may place your hands under your glutes. Then eating: Our diet consists of mainly protein and veggies and fruit. Also, be sure to drink plenty of water. A crunch resembles half of a sit-up. Im on day 6! Result will vary, Kimberly.
30 day crunch challenge pdf
If you are trying to lose a few pounds as well as tone up, the Nutracheck calorie counter and can help. Start lying on one side with the arm on the floor out in front of your body at 90 degrees, the other, upper arm bent with your hand at your ear and elbow high. And be sure to drink lots of water. Please do your research before doing this. Try doing the challenge TWICE a day. Thanks for coming to the blog to post.
Once I do start the Ab Challenge I will post about it and the results. If you find the daily total too difficult to achieve, just do as many as you can, or break it up into smaller sets.