21-Day Ab Challenge
21-Day Ab Challenge
Build stronger abs in 21 days
This challenge is meant to help you build those strong abs and start noticing a difference in just 21 days.
Each exercise is linked to a video demonstration on how to perform the movement and how to modify it if need be. I highly recommend watching them each day, this way you know exactly how it’s supposed to be done.
Some of these exercises ask for dumbbells and kettlebells, but if you do not have any then substitute it for the bodyweight version. For an example, you can substitute weighted scissor kicks for regular scissor kicks.
Day 1:
This ab workout is 3 rounds. You will perform 40 seconds of work and rest 20 seconds. After each exercise you will move onto the next one. One round is going through all the exercises one time. It’s a 15-minute total ab workout.
3 rounds 40s on 20s off:
Day 2:
This is done after the workout. The way this will work is you will perform the exercise for 30 seconds then rest 30 seconds. After the 30 seconds of rest is up you will move onto the next exercise and do the same thing. This will be for 4 rounds.
4 rounds 30s on 30s off:
Day 3:
Rest day
Day 4:
This workout is 3 rounds. You will complete 30 reps of each exercise. You must complete all 30 reps before moving onto the next exercise. The goal is to get this done with quality reps. Try to do as many as you can without stopping.
3 rounds:
30- Bicycles
30- Russian Twist
30- Sit Ups
Day 5:
This is the same as day 1 of your ab challenge. You will work for 40 seconds then rest for 20 seconds, and you will go through this 3 times. The deadbug weight doesn’t have to be anything heavy. Make sure you can keep your shoulders off the ground.
3 rounds 40s on 20s off:
Day 6:
Rest day
Day 7:
This is just one time through. You will complete 50 reps of each exercise. You must do all 50 before moving onto the next exercise. For the scissor kicks one rep is when one leg goes down and back up. You can think of it as 100 reps if each leg counts as one rep.
1 round:
50- V-Up
50- Scissor Kicks
Day 8:
On this workout you are working for 30 seconds and resting for 30 seconds, and you will go through it 4 times.
4 rounds 30s on 30s off:
Day 9:
Rest day
Day 10:
This is just 2 times through. You must complete all the reps for the exercise before moving onto the next one. I’m still looking for quality reps so if you can’t sit up right or keep your shoulders off the ground on the hollow scissor kicks then reduce the weight or don’t use weight.
2 rounds:
20- Weight Sit-Ups
30- Weight Hollow Body Scissor Kicks
40- Bicycle
Day 11:
All you’re doing for this ab workout is holding a plank for 1 minute then resting for 30 seconds. Repeat that 4 times. Try to stay up for the full minute but if you do drop before time is up then immediately get back up.
4 rounds of 1m on 30s off
Day 12:
Rest day
Day 13:
You will need a timer for part of this workout. You can make the Russian twist weighted if you want to challenge yourself a little more. Use light weight on the side plank but if you are unable to maintain a good position then take the weight out. This is 3 rounds, and you will complete 30 reps on the twists and tuck ups. The side planks are 40 seconds each.
3 rounds:
30- Russian Twist
40s- Dumbbell Side Plank (Right Side)
40s- Dumbbell Side Plank (Left Side)
30- Tuck Ups
Day 14:
This one is just one time through, and you will complete 75 reps of each exercise. You must do 75 total reps before moving onto the next movement.
1 round:
75- Leg Lifts
Day 15:
Rest day
Day 16:
This is like a Tabata style workout. You will complete 6 rounds, and it’s 20 seconds of work followed by 10 seconds of rest. One round is going through all 3 exercises one time. Once you complete 20 seconds of alternating toe touch you will then move onto 20 seconds of bicycle after the 10 second rest.
6 rounds of 20s on 10s off:
Day 17:
Each exercise is 20 reps, and the goal is to do all 20 without stopping. Once you complete 20 sit-ups you will then move onto 20 deadbugs. This workout is 3 rounds so 60 reps total for each movement.
3 rounds:
20- Sit-Ups
20- Deadbug
20- Candle Stick
Day 18:
Rest day
Day 19:
This is one time through, and you are to complete 100 v-ups. Push yourself to go past the burn a little bit before stopping.
100- V-Ups
Day 20:
This workout is similar to the one a few days ago. It’s another Tabata style workout, so 20 seconds of work followed by 10 seconds of rest. You will complete 4 rounds. If you are unable to get quality reps, then go down in weight or don’t use weight.
4 rounds of 20s on 10s off:
Day 21:
For this ab work you will complete 20 reps of deadbug and tuck up and hold a plank for 45 seconds. You will go through this 4 times.
4 rounds:
20- Deadbug
20- Tuck up
45s- Plank