30 Day Ab Challenge

Win a Chodat Singlet, with this hash tag #chodatfitness30daychallenge.

Summer bodies are made in Winter, try our 30 day ab challenge for ideas on how to keep fit during winter. Our Winter Hump challenge is just around the corner, starting on the 1st of June. But for those of you that cant make it to classes or  personal training sessions, start this challenge on the 1st of June 2015.

Join our Facebook friends, ‘like’ our page  and join in on this Ab challenge.

Today make the decision (If you haven’t already) to take the small steps necessary to become healthier, stronger and motivated to accomplish your dream body. Let’s start by getting the core of our bodies strong, a strong core is essential and will give you the energy and strength you need to keep on going.

HOW TO START  

Follow this plan and post your progress, before and after photos etc… on our Facebook or Instagram page for your chance to win a Chodat singlet. Use the hash tag #chodatfitness30daychallenge and we’ll choose the best photo and results to win!

DOWN LOAD THE PRINTABLE VERSION HERE >>>>> Ab Challenge 2015

DAY 1   – 10 SEC PLANK, 5 FULL SIT UPS, 5  TOE TOUCH CRUNCHES

DAY 2   – 12 SEC PLANK, 8 FULL SIT UPS, 8  TOE TOUCH CRUNCHES

DAY 3   – 15 SEC PLANK, 10 FULL SIT UPS, 12  TOE TOUCH CRUNCHES

DAY 4   – REST DAY

DAY 5   – 20 SEC PLANK, 12 FULL SIT UPS, 16  TOE TOUCH CRUNCHES

DAY 6   – 25 SEC PLANK, 16 FULL SIT UPS,   20 TOE TOUCH CRUNCHES

DAY 7   – 30 SEC PLANK, 20 FULL SIT UPS, 25 TOE TOUCH CRUNCHS

DAY 8   – REST DAY

DAY 9   –  35  SEC PLANK, 24 FULL SIT UPS,  28 TOE TOUCH CRUNCHES

DAY 10   –  40 SEC PLANK, 28 FULL SIT UPS, 32 TOE TOUCH CRUNCHES

DAY 11   –  45 SEC PLANK, 30 FULL SIT UPS, 38  TOE TOUCH CRUNCHES

DAY 12  –  REST DAY

DAY 13   –  55 SEC PLANK, 35 FULL SIT UPS, 45  TOE TOUCH CRUNCHES

DAY 14  –  1 MIN  PLANK, 38 FULL SIT UPS, 48  TOE TOUCH CRUNCHES

DAY 15  –  1.05  MIN  PLANK, 40 FULL SIT UPS, 50 TOE TOUCH CRUNCHES

DAY 16  – REST DAY

DAY 17  –  1.15 MIN  PLANK, 45 FULL SIT UPS, 55  TOE TOUCH CRUNCHES

DAY 18  –  1.20 MIN  PLANK, 48 FULL SIT UPS, 58  TOE TOUCH CRUNCHES

DAY 19  –  1.25 MIN  PLANK, 50FULL SIT UPS, 60  TOE TOUCH CRUNCHES

DAY 20  –  REST DAY

DAY 21  –  1. 35 MIN  PLANK, 55 FULL SIT UPS, 65 TOE TOUCH CRUNCHES

DAY 22  –  1.40 MIN  PLANK, 58 FULL SIT UPS, 68  TOE TOUCH CRUNCHES

DAY 23  –  1.45 MIN  PLANK, 60 FULL SIT UPS, 70  TOE TOUCH CRUNCHES

DAY 24  –  REST DAY

DAY 25  –  1. 55 MIN  PLANK, 65 FULL SIT UPS, 75  TOE TOUCH CRUNCHES

DAY 26  –  2 MIN  PLANK, 68 FULL SIT UPS, 78  TOE TOUCH CRUNCHES

DAY 27  –  2.05 MIN  PLANK, 70 FULL SIT UPS, 80  TOE TOUCH CRUNCHES

DAY 28  –  REST DAY

DAY 29  –  2. 15 MIN  PLANK, 75 FULL SIT UPS, 85 TOE TOUCH CRUNCHES

DAY 30 –  AS LONG AS YOU CAN  PLANK, MAXIMUM FULL SIT UPS, MAXIMUM  TOE TOUCH CRUNCHES

Post results and hash tag! #chodatfitness30daychallenge

TECHNIQUE

PLANK – Starting on your elbows tuck your pelvis, ensure your head is in a neutral position and bottom is down. Look to make sure your shoulders are directly over your elbows the whole time.

FULL SIT UP- Elbows back or you can use hands behind your head to get more momentum to get up. Keep your feet on the ground and sit up to an up right position.

TOE TOUCHES – Feet into the air keep feet and knees close together, you are aiming in the direction of your feet. Keep the upper part of your back off the ground and keep crunching.

(Images above are not ours.)