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7 Day Ab Challenge

Beautiful defined abs are possible for anyone and at any age. For the next 7 days you will be doing workouts designed to challenge you and your midsection. There’s more to creating toned and defined abs than crunches…a lot more, read on. This challenge is designed for 7 days. After completion of the challenge, continue doing an ab routine 3 times weekly, with rest days in between.

Looking for a program for all fitness levels that includes ab routines as well as all other major muscle groups…and fat burning cardio routines? Check out TOTAL BODY TRANSFORMATION and transform your body.

For additional tips on uncovering those muscles and getting some kick butt gorgeous abs, follow these 7 recommendations:

1) Drink water throughout the day and always have some on hand when doing this challenge.
2) Eat smaller portions.
3) Eliminate refined sugar and white flour. Instead eat whole grains and foods that don’t have added sugar.
4) Avoid sodas…diet included.
5) Speed your metabolism by eating more often, 5-6 times each day. Remember, meals should not be the standard restaurant portions but rather mini meals. Eating on salad plates instead of dinner size plates is a good start.
6) Eat breakfast and you’re more likely to stick to a smaller portions throughout the day. Try the Skinny Ms. Smoothie recipes.
7) After this challenge has ended be sure to continue doing ab workouts three times weekly. You will find lots of routines right here at Skinny Ms.

Let’s get started! You will need water, a yoga mat, determination and an agreement with yourself to see this through for the entire 7 days.  Some of the workouts will require either a workout partner to track your time or an Interval Timer…my favorite is the GymBoss.  You will find video demos for each workout and be sure to watch each one for correct form.

Remember, you can split your workout if necessary…just be sure to complete the entire workout by the end of the day.

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Monday - Complete the following exercises one after the other with little to no rest.

Bob Harper’s Ab Challenge – Complete entire routine (follow video)
Bob Harper’s Set ups – Complete 25 reps (Follow video for correct form)
Leg Lifts – 25 reps
Push Through – 25 reps
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Tuesday – 8 Minute ABS, Level One – Be sure to watch the video once so you’ll know how to do each exercise before beginning.  This routine is challenging, but that’s way this is called “7 Day Ab Challenge”.

Foot to Foot Crunch – 30 reps
Alternating Curls – 30 reps
Recovery – 30 seconds
Push Through – 30 reps
4 Time Abs – 30 reps
Recovery – 30 seconds
Arm Reaching Crunch – 30 reps
Leg Up Touch Crunch – 30 reps
Recovery – 30 seconds
Cross On Crunch – 30 reps
Double Crunch – 30 reps
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Wednesday
Today we’ll be doing 2 interval circuits. This type of workout is hardcore but effective.  You will need less than 10 minutes for today’s workout.  Here’s how it works:
Complete routine #1 and repeat one additional time.  Rest 1 minute then begin routine #2 and repeat one time.  This type of workout continues to burn fat for up to 24 hours.

Here’s the breakdown for the circuits:
20 seconds for each exercise + 10 seconds rest = 30 seconds
30 x 8  = 240 seconds / 60 seconds = 4 minutes

Routine #1
Mountain Climbers – 20 seconds
Rest – 10 seconds
Sissors – 20 seconds
Rest – 10 seconds
Knees In and Out – 20 seconds
Rest – 10 seconds
V-Ups – 20 seconds
Rest – 1 minute

Routine #2
Toe Touch – 20 seconds
Rest – 10 seconds
Air Bike – 20 seconds
Rest – 10 seconds
4 Time Abs – 20 seconds
Rest – 10 seconds
Prone Plank – 20 seconds
Rest – 10 seconds
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Thursday – Rest/Recovery Day

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Friday…Complete 3 circuits – move from one exercise to the next with little to no rest.
Flutter Kicks – 30 reps (15 each side)
Side V-ups – 20 reps (10 each side)
Push Through – 30 reps
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Saturday - 8 Minute ABS, Level One
Foot to Foot Crunch – 30 reps
Alternating Curls – 30 reps
Recovery – 30 seconds
Push Through – 30 reps
4 Time Abs – 30 reps
Recovery – 30 seconds
Arm Reaching Crunch – 30 reps
Leg Up Touch Crunch – 30 reps
Recovery – 30 seconds
Cross On Crunch – 30 reps
Double Crunch – 30 reps
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Sunday
Side Plank – 20 (10 each side)
Rest – 10 seconds
Side Burpees – 10 reps (5 each side)
Rest – 30 seconds
Plank – Hold 1 minute
No rest
Mason Twist – 50 reps (25 each side)
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Monday – Bob Harper’s Ab Challenge

Monday – Bob Harper’s Set ups

Monday – Leg Lifts

Monday – Push Through

Tuesday & Saturday Workout – 8 minute abs, level 1

Wednesday Routine #1

Wednesday

Wednesday

Wednesday

Wednesday – Routine #2

Wednesday

Wednesday

Wednesday

Friday

Friday

Friday

Sunday

Sunday

Sunday

Sunday

___________End of Challenge________

Top 3 Fitness Challenges ~ Arms, Abs and Butt

This workout challenge was designed by Gale Compton who is a nationally certified fitness instructor. Gale received her training from the National Exercise & Sports Trainers Association.

Exercise and health are matters that vary from person to person. Participants of the daily workout should speak with their doctors about their individual needs before starting any exercise program. This Web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of the recommendations set forth in the following pages is at the viewer’s discretion and sole risk. See your physician before beginning any exercise program. This is especially important if your family has a history of heart disease, high blood pressure, high cholesterol, diabetes, arthritis, obesity, cigarette smoking, or other health conditions.





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