day
1
day
2
day
3
day
4
day
5
10s plank
15s plank
20s plank
25s plank
REST DAY
10s side plank
12s side plank
15s side plank
17s side plank
8 crunches
10 crunches
12 crunches
14 crunches
day
6
day
7
day
8
day
9
day
10
30s plank
35s plank
40s plank
45s plank
REST DAY
20s side plank
22s side plank
25s side plank
27s side plank
18 crunches
20 crunches
22 crunches
24 crunches
day
11
day
12
day
13
day
14
day
15
50s plank
55s plank
1min plank
1:05min plank
REST DAY
30s side plank
32s side plank
35s side plank
37s side plank
28 crunches
30 crunches
32 crunches
34 crunches
day
16
day
17
day
18
day
19
day
20
1:10min plank
1:15min plank
1:20min plank
1:25min plank
REST DAY
40s side plank
42s side plank
45s side plank
47s side plank
38 crunches
40 crunches
42 crunches
44 crunches
day
21
day
22
day
23
day
24
day
25
1:30min plank
1:35min plank
1:40min plank
1:45min plank
REST DAY
50s side plank
52s side plank
55s side plank
57s side plank
48 crunches
50 crunches
52 crunches
54 crunches
day
26
day
27
day
28
day
29
day
30
1:50min plank
1:55min plank
2min plank
2:05min plank
REST DAY
1min side plank
1:02min side plank 1:05min side plank 1:07min side plank
58 crunches
60 crunches
62 crunches
64 crunches
30 Day AB Challenge
RACE : FITNESS
get in shape
ForEliteAtheletes toFunRunners
obstaclemudrunner.co.uk
42
1. Plank
From a pushup
position, bend your
elbows 90 degrees
and rest your forearms
on the floor. Your
elbows should be
directly beneath your
shoulders, and your
body should form a
straight line from your
head to your feet.
2. Side plank
Lie on your side resting
your forearm on the
floor for support. Raise
your hips up so that
your body forms a
straight line and brace
your abs – your weight
should be on your
forearm and the edge
of your foot. Repeat on
both sides.
3. Crunches
Sit on floor with your
legs up high in front
of you. Position your
hands lightly on your
thighs and crunch
your body up, reaching
towards your toes with
your fingers. Keep it
as slow and controlled
as you can and try not
to launch your arms
forward to make the
move happen.
1. Plank
2. Side Plank
3. Crunches
Demonstrated by James Allen, Exercise Specialist, Better Body Group, Sevenoaks.
