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August is going to be all about ABS! I don't train mine nearly enough and need to change that! This challenge will hopefully help me and YOU get back to concentrating on our core.
Did you know that our body goals are 80% nutrition and 20% exercise, so for this ab challenge, I have some nutrition goals for you too!
1) Hydrate, Hydrate, Hydrate - I want you drinking ½ your body weight in ounces of water – EACH DAY! (For example, if you weigh 200 lbs, you are drinking 100 oz of water). Remember, its summer and hot so if you are sweating a ton make sure you replenish with extra H20!
2) FOCUS on Fiber – when choosing carbohydrates, make sure they are high in fiber! Aim for 25-35 grams per day.
3) Limit Your Dairy – I know, I know! This one is tough! Trust me, I am from Wisconsin, so for me to eliminate dairy is nearly impossible, however, if I can LIMIT it, so can you! Try to stick to one serving per day. Why, you ask? Dairy is one of the leading inflammatory foods, and it also messes with your hormones which leads to belly bloating. Probiotics are critical for gut health, so if you can, choose yogurt, as your one serving, or at least look into taking a probiotic.
It's Crunch Time!
I have posted an exercise for each of the 31 days of August. If the recommended reps are too high or too low, make modifications…the goal is to DO the exercise and to DO something daily!
***If you would like a printable PDF of the challenge, please subscribe or contact me via the contact tab of this site***
*** I am more than happy to answer specific questions about modifications as well.***
Remember, what doesn't CHALLENGE YOU, doesn't CHANGE YOU!
Good Luck!!!
1) Plank 4 x 1 minute
2) Plank Jacks 3 x 50
3) Russian Twists 3 x 50
4) Alternating heal touches 100 total
5) Reverse crunches 3 x 50
6) Seated knee tucks 4 x 40
7) V Ups 4 x 25
8) Side Planks 4 x 1 minute (alternate sides)
9) Flutter Kicks 3 x 50
10) Laying Leg Raises 3 x 25
11) Bicycles 4 x 40
12) Criss cross 4 x 30
13) Criss cross scissors 4 x 30
14) Side v-ups 3 x 30
15) Crunch claps 4x 40
16) Toe touches 4 x 25
17) Plank with leg lift 2 x 50 (each leg)
18) Windshield wipers 4 x 20
19) Mountain climbers 4 x 60
20) Spider man 4 x 50
21) Back extensions 3 x 25
22) Frog Sit Ups 4 x 40
23) Dumbbell Side Bend 4 x 50 (alternate sides)
24) Hollow Hold 3 x 1 minute
25) Plank Hip Dips 4 x 50
26) Leaning Camel 4 x 25
27) Cross Body Toe Touch 4 x 40
28) Standing knee lifts (to the side) 4 x 50
29) Plank Reach Through 4 x 30
30) Hip Raise and Lower in Plank 4 x 40
31) Glute Bridge 4 x 50
Happy Six Pack September!