30-Day Shredded Abs Challenge 🔥

Home | Challenge | Beginner: 30 Days

The 30-day shredded abs challenge is designed to help you sculpt and strengthen your core. This beginner-friendly workout includes exercises like alternate heel touches, elbow to knee side plank crunches, front plank, Russian twist with hands on chest, and superman push-up. By following this program, you'll be able to build a strong and defined midsection in just 30 days. The combination of these exercises targets the different muscles in your abdomen, helping you achieve a well-rounded core. Stick to the challenge, and you'll see significant improvements in your core strength and definition.

Preview Workout

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Day 1

This core-focused workout is designed to strengthen and tone your abdominal muscles. Start with a front plank to engage your entire core and hold for 1 minute to build endurance. Follow this with three sets of alternate heel touches to target the obliques and improve flexibility. Next, challenge your core and upper body with superman push-ups, aiming for 10 reps per set. Then, move on to russian twists with hands on chest to engage the obliques and transverse abdominis. Finish the workout with elbow to knee side plank crunches, focusing on controlled movements to engage the entire core. Remember to maintain proper form throughout to maximize the benefits of each exercise and reduce the risk of injury.

1. Front Plank: 1 set • 01:00.

2. Alternate Heel Touches: 3 sets • 10 reps

3. Superman Push-up: 3 sets • 10 reps

4. Russian Twist With Hands On Chest: 3 sets • 10 reps

5. Elbow to Knee Side Plank Crunches: 3 sets • 10 reps

Day 2

This workout is designed to target your core muscles, helping you build strength and stability. The workout begins with a front plank, which is an isometric exercise that engages your core, shoulders, and glutes. Holding the plank for one minute will challenge your endurance and help improve overall core strength. Next, you will perform alternate heel touches to engage your obliques and further strengthen your core. The superman push-up is an advanced variation of the traditional push-up, requiring a high level of strength and coordination. By lifting both your arms and legs off the ground simultaneously, you engage multiple muscle groups, including your back, glutes, and core. The russian twist with hands on chest engages your obliques and helps improve rotational strength, while the elbow to knee side plank crunches target the obliques and hip flexors, promoting better stability and balance. By incorporating these exercises into your workout routine, you can make significant progress in building a strong and stable core.

1. Front Plank: 1 set • 01:00.

2. Alternate Heel Touches: 3 sets • 10 reps

3. Superman Push-up: 3 sets • 10 reps

4. Russian Twist With Hands On Chest: 3 sets • 10 reps

5. Elbow to Knee Side Plank Crunches: 3 sets • 10 reps

Day 3

Get ready to challenge your core with this intense workout. The workout begins with a front plank, engaging your entire core and stabilizing muscles. Then, move onto alternate heel touches to work your obliques. Next, the superman push-up will test your strength and stability while also engaging your back muscles. Following, the Russian twist with hands on chest targets the obliques and helps to build rotational strength. Finally, the elbow to knee side plank crunches focus on your obliques and hip flexors.

Remember to maintain proper form throughout each exercise. Engage your core by pulling your belly button in towards your spine and keep your breathing steady. It's important to focus on quality over quantity, so perform each rep with control and intention. And don't forget to stay hydrated and fuel your body with nutritious food to support your workout efforts. Challenge yourself and enjoy the burn as you strengthen your core!

1. Front Plank: 1 set • 01:00.

2. Alternate Heel Touches: 3 sets • 10 reps

3. Superman Push-up: 3 sets • 10 reps

4. Russian Twist With Hands On Chest: 3 sets • 10 reps

5. Elbow to Knee Side Plank Crunches: 3 sets • 10 reps

Day 4

Get ready to strengthen your core with this intense workout routine that targets all the major muscles of your abdomen and lower back. Start with a front plank to engage your entire core for 1 minute, then move on to alternate heel touches to work your obliques. The superman push-up challenges your overall core strength and stability, while the Russian twist with hands on chest helps you tone your obliques and lower abs. Finish off with elbow to knee side plank crunches to really fire up your obliques and get that burn. Remember to maintain proper form for each exercise and breathe throughout to maximize the effectiveness of the workout. With consistency and proper nutrition, you'll be on your way to a stronger, more defined core in no time!

1. Front Plank: 1 set • 01:00.

2. Alternate Heel Touches: 3 sets • 10 reps

3. Superman Push-up: 3 sets • 10 reps

4. Russian Twist With Hands On Chest: 3 sets • 10 reps

5. Elbow to Knee Side Plank Crunches: 3 sets • 10 reps

Day 5

Get ready to strengthen your core with this intense workout! Start with front planks, holding the position for one minute to engage your entire core. Then, move on to alternate heel touches, targeting your obliques with three sets of 10 reps. The superman push-up follows, challenging your core, chest, and back muscles with three sets of 10 reps. For an intense abdominal workout, perform Russian twists with hands on chest, and finish with elbow to knee side plank crunches to target your obliques. Make sure to maintain proper form throughout each exercise and focus on controlled movements to maximize effectiveness.

1. Front Plank: 1 set • 01:00.

2. Alternate Heel Touches: 3 sets • 10 reps

3. Superman Push-up: 3 sets • 10 reps

4. Russian Twist With Hands On Chest: 3 sets • 10 reps

5. Elbow to Knee Side Plank Crunches: 3 sets • 10 reps

Day 6

Welcome to this core-strengthening workout designed to improve your stability and build a solid foundation. The workout includes a variety of exercises such as front planks, alternate heel touches, superman push-ups, Russian twists, and elbow to knee side plank crunches. Start with a 1-minute front plank to engage your entire core and build endurance. Next, move on to 3 sets of 10 reps of alternate heel touches to target your obliques and improve flexibility. Then, challenge yourself with superman push-ups, aiming for 3 sets of 10 reps to enhance your overall core strength and stability. Follow this up with 3 sets of 10 reps of Russian twists with hands on chest to work your obliques and improve rotational strength. Finish your workout with 3 sets of 10 reps of elbow to knee side plank crunches, focusing on your obliques and hip flexors. Remember to maintain proper form and engage your core throughout each exercise for maximum benefit. Make sure to rest as needed between sets and stay hydrated throughout the workout to optimize your performance. Enjoy the challenge and feel the improvements in your core strength and stability!

1. Front Plank: 1 set • 01:00.

2. Alternate Heel Touches: 3 sets • 10 reps

3. Superman Push-up: 3 sets • 10 reps

4. Russian Twist With Hands On Chest: 3 sets • 10 reps

5. Elbow to Knee Side Plank Crunches: 3 sets • 10 reps

Day 7

Get ready to strengthen and sculpt your core with this workout routine. Start with a front plank to engage your entire core, holding for 1 minute to build endurance and stability. Next, move on to alternate heel touches to target your obliques, performing 3 sets of 10 reps to work on toning and defining your waistline. Then, challenge your upper body and core strength with superman push-ups, focusing on 3 sets of 10 reps to enhance your overall stability. To further engage your core and improve rotational strength, incorporate Russian twists with hands on chest into your routine, completing 3 sets of 10 reps. Finally, fire up your obliques and enhance your balance with elbow to knee side plank crunches, performing 3 sets of 10 reps on each side. This comprehensive workout will help you achieve a solid core and improve functional strength for everyday activities.

1. Front Plank: 1 set • 01:00.

2. Alternate Heel Touches: 3 sets • 10 reps

3. Superman Push-up: 3 sets • 10 reps

4. Russian Twist With Hands On Chest: 3 sets • 10 reps

5. Elbow to Knee Side Plank Crunches: 3 sets • 10 reps

See the full workout in the Fitwill app.

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