You may have your long term fitness goals, you may be waiting for the gyms to open, you might not have anything planned but have every intention of doing so. There’s no better time to start than today.
30 days is nothing in the grand scale and between day 1 and day 30 of this fitness challenge, your progression and differences will be noticeable both physicallyandin your appearance.
Complete this challenge to get you motivated for your longer-term goal, your feel-good factorand a great sense of achievement.
This challenge will target every muscle in your core and as the workouts get harder, bring in other muscles in the body that support your core strength. Over the 30 days, the intensity will increase, exercises will get harderand your core strength, general fitness and visible appearance will only get better.
All these exercises are bodyweight only meaning no time wasted setting up equipment and minimal space needed. Regardless of your level of training, this can be achieved by anyone from beginner to advanced trainers.
Each workout will progressively get harder and down the line, introduce more difficult exercises to allow you to keep pushing the boundaries. Don’t skip rest days, they're important for your recovery.
Complete each day to the best of your ability and if you need to split the exercises into manageable reps then that is fine, just hit a minimum of ten and keep the rest periods short.
Day | Exercises |
| Day 1 | 30 crunches, 20 bicycle Crunches, 10 jackknife sit-ups |
| Day 2 | 20-floor oblique crunches (10 per side), 20 Russian twists, 20 Alternate heel touches, 20-second floor sprint |
| Day 3 | 20 bicycle crunches, 20 frog sit-ups, 30 cross body crunches (15 per side), 10 Russian twists |
| Day 4 | Rest day |
| Day 5 | 10 burpees, 10 leg raises, 20-second scissor kicks, 20 tuck crunches, 20-second floor sprint |
| Day 6 | 40-floor oblique crunches(20 per side), 20 Russian twists, 40 cross body crunches (20 per side) |
| Day 7 | 30 crunches, 20 jackknife sit-ups, 30 seconds of scissor kicks, 20-second floor sprint |
| Day 8 | Rest day |
| Day 9 | 30 bicycle crunches, 15 leg raise, 10 burpees, 20 tuck crunches |
| Day 10 | 20 frog sit-ups, 10 leg raises, 10 burpees, 25 jackknife sit-ups, 30 seconds of scissor kicks |
| Day 11 | 40 crunches, 30 bicycle crunches, 30 alternate heel touches, 20-second floor sprint |
| Day 12 | Rest day |
| Day 13 | 60-floor oblique crunches (30 on each side), 45 Russian twists, 10 ski abs |
| Day 14 | 15 burpees, 20 jackknife sit-ups, 60 cross body crunches (30 on each side), 30 tuck crunches |
| Day 15 | 50 crunches, 60 Russian twists, 40 heel touchers, 60-floor oblique crunches (30 per side) |
| Day 16 | Rest day |
| Day 17 | 45 jackknife sit-ups, 40 frog sit-ups, 60 cross body crunches (30 per side), 20 ski abs |
| Day 18 | 100 crunches, 60 bicycle crunches, 20 leg raises (15 per side), 45-second floor sprint |
| Day 19 | 20 burpees, 30 seconds floor sprint, 100 crunches, 20 ski abs, 40 jackknife sit-ups |
| Day 20 | Rest day |
| Day 21 | 80 bicycle crunches, 100-floor oblique crunches (50 per side), 60 Russian twists |
| Day 22 | 50 frog sit-ups, 40 jackknife sit-ups, 25 leg raises, 60 seconds of scissor kicks, 40 tuck crunches |
| Day 23 | 1 minute of floor sprints, 20 burpees, 150 crunches,80 cross body crunches (40 on each side), 30 ski abs |
| Day 24 | Rest day |
| Day 25 | 100 bicycle crunches, 100 crunches, 100-floor oblique crunches, 30 ski abs |
| Day 26 | 60 jackknife sit-ups, 100 cross body crunches (50 per side),30 leg raises, 100 alternate heel touches, 20 burpees |
| Day 27 | 150 Crunches, 35 leg raises, 100 bicycle crunches, 100-floor oblique crunches (50 per side) |
| Day 28 | Rest day |
| Day 29 | 200 crunches, 75 Jackknife sit-ups, 75 tuck sit-ups, 50 frog sit-ups, 100 seconds of scissor kicks, 60-second floor sprint, 15 burpees |
| Day 30 | 100 bicycle crunches, 100 alternate heel touches, 100 Russian twists, 100-floor oblique crunches, 20 ski abs, 60-second floor sprints |
