30 Day AB Attack
SALDAÑA FITNESS 30-DAY AB Attack
Looking for a fantastic core challenge to help you sculpt your midsection and improve your performance?
Then you’re in the right place.
It doesn’t matter whether you are a recreational runner, seasoned athlete, or someone who spends most of their time sitting in an office chair, a strong core is vital for both health and performance.
Your core muscles are the foundation for almost all athletic and non-athletic movements.
And when the core muscles are in trouble—read: too weak—expect all sorts of troubles, including chronic pain, bad posture, back issues, even spinal injury, God forbid.
As a result, once your core is strong and powerful, you'll be adding more support to your body, allowing you to run and perform every athletic activity (and every other life task) much more efficiently and easily.
The Core Challenge - More than meets the eye
Stop me if you've heard this before, the core is more than just the abs—which is what most people think of when they think of their abs.
More to the point, the core is more than that.
In reality, your core muscles include all of the muscles in your midsection, including those on either side (the obliques), the erector spinae, abdominal muscles, inner abdominal muscles, glutes, and lower lats.
The 30-Day Core Challenge
With this 30-day core challenge, you'll be able to say goodbye to your love handles for good and strengthen and tone your core in less than a month, even if you're on vacation.
Of course, this challenge is not a magic cure.
It will not result in instant success.
That takes time, patience, and a healthy diet.
Ready...Set...GO!!!
The Core Challenge Program
You will work out four times a week.
Every workout is unique and differs in movements, duration, and intensity.
Unless otherwise specified, you'll generally spend one minute on each workout.
Between moves, you should wait at least 20 to 30 seconds, and between rounds, you should wait one to two minutes.
Of course, as you get stronger and more physically fit, be sure to up the ante by increasing the amount of time or repetitions you put into each action.
Just don't try to perform these exercises every day.
Like all other muscle groups, your core requires a break and recovery time in order to heal.
Overextending yourself can only work against you.
And that's not what you want, is it?
Enough with the mumbo jumbo, let's get right into it...
WEEK 1:
The first week is all about pacing yourself and determining your current level of core strength and endurance.
As a result, the majority of the exercises listed below are simple and straightforward.
The majority of them are isometric exercises that will put your endurance and strength to the test.
Nothing out of the ordinary.
Workout I: The Core Shredder
Do the following;
- One minute Plank hold
- 20 Crunches
- 15 Russian Twists
- 10 Leg Raises
- Repeat three to five times.
Workout II: The Love Handles Eliminator
Do the following:
- Side Plank - Right side for one minute
- Side Plank - Left Side for one minute
- 15 Reverse Crunches
- 20 Bicycle Crunches
- Repeat three to five times.
Workout III: The Explosive Core
Do the following:
- One minute floor sprints
- One minute High knees
- 15 Hanging leg raises
- One minute Planks jacks
- Repeat three to five times.
Workout VI: The Core Blaster
Do the following:
- One minute hold planks
- 15 Spiderman push-ups
- One minute of Plank with knee to chest
- 20 alternating leg raises
- 15 Plank reaches
- Repeat three to five times.
Week 2 Of The Core Challenge
Workout I: The Core Shredder
Do the following
- 90 second of plank holds
- 30 Crunches
- 25 Russian Twists with a weight plate or dumbbell
- 20 leg raises
- Repeat three to five times
Workout II: The Love Handles Eliminator
Do the following:
- 30 seconds of side arm plank crunches (right side)
- 30 seconds of side arm plank crunches (left side)
- 30 reverse crunches
- 40 bicycle crunches
- Repeat three to five times
Workout III: The Explosive Core
Do the following:
- Two minutes of floor sprints
- Two minutes of high knees
- 30 Hanging leg raises
- 90 seconds of plank jacks
- Repeat three to five times
Workout VI: The Core Blaster
Do the following:
- Two minutes hold planks
- 20 Spiderman push-ups
- 90 seconds of Plank with knee to chest
- 30 alternating leg raises
- 20 Plank reaches
- Repeat three to five times.
Week 3
Workout I: The Core Shredder
Do the following
- Two minutes of plank holds
- 50 Crunches
- 40 Russian Twists with a weight plate.
- 30 leg raises
- Repeat three to five times
Workout II: The Love Handles Eliminator
Do the following:
- 90 seconds of side arm plank with opposite leg raised (right side)
- 90 seconds of side arm plank with opposite leg raised (left side)
- 40 reverse crunches
- 50 bicycle crunches
- Repeat three to five times
Workout III: The Explosive Core
Do the following:
- Three minutes of floor sprints
- Three minutes of high knees
- 30 Hanging leg raises
- Two minutes of plank jacks
- Repeat three to five times
Workout VI: The Core Blaster
Do the following:
- Three minutes hold planks
- 25 Spiderman push-ups
- Two minutes seconds of Plank with knee to chest
- 40 alternating leg raises
- 25 Plank reaches
- Repeat three to five times.
Week 4 OF The Core Chalenge
As you are coming to week 4, you are coming near the end of this 30-day challenge.
So you have to give it your best here.
Go for the extra mile, if you have to.
Some of these workouts are quite challenging.
This is no longer beginner territory, so pace yourself if it feels like too much of a challenge.
You are the boss.
You call the shots.
Workout I: The Core Shredder
Do the following:
- Three minutes of plank holds
- 70 Crunches
- 50 Russian Twists with a weight plate.
- 40 leg raises
- Repeat three to five times
Workout II: The Love Handles Eliminator
Do the following
- 90 seconds of side arm plank crunches (right side)
- 90 seconds of side arm plank crunches (left side)
- 60 reverse crunches
- 60 bicycle crunches
- Repeat three to five times
Workout III: The Explosive Core
Do the following:
- Three minutes of floor sprints
- One minute of Jumping Squats
- Three minutes of high knees
- One minute of Burpees
- 30 Hanging leg raises
- Two minutes of plank jacks
- Repeat three to five times
Workout VI: The Core Blaster
Do the following:
- 5 minutes Plank Hold
- 30 Spiderman Pushups
- Two minutes of Plank knee jumps
- 50 alternating leg raises
- 30 Plank reaches
- Repeat three to five times.
Core Challenge Exercise Demonstrations and Tutorials
In case you are not familiar with the exercises above, here are the form tips you need:
Looking for a fantastic core challenge to help you sculpt your midsection and improve your performance? Then you’re in the right place.