7- Day Summer Abs Challenge

Discover the secrets to uncovering toned & defined abs in time for Summer!

One of the truest phrases in the fitness world is, “If it doesn’t challenge you, it won’t change you.” We took that to heart when we created this 7-day Summer abs challenge! It’s not going to be easy, but it will definitely be worth it. 

For the next 7 days you will be asked to perform specifically designed workouts that will target your midsection from every angle. You see, your core is made up of multiple layers of muscle that all must be trained equally. It takes a lot more than crunches to create toned and defined abs, and we’ve got you covered! If you want strong and sexy abs, this challenge will help you achieve them!

Want Even Greater Results?

Before we get started on the challenge, we want to share a few bonus tips for success. There are several additional ways to uncover those muscles and get gorgeous-looking abs that have nothing to do with exercise. A proper diet is just as important as a consistent workout routine:

1. Drink water throughout the day and always have some on hand when doing this challenge. Staying hydrated is crucial to success.

2. Eat smaller portions to help decrease overall caloric intake.

3. Eliminate refined sugar and grains. Instead, eat whole foods that don’t have added sugar.

4. Avoid sodas – diet included. Instead, try these healthy beverage options.

5. Consider eating more often, 5-6 times each day. Remember, meals should not be standard restaurant portions but rather mini meals. Eating on salad plates instead of dinner-sized plates is a good start.

6. Eat breakfast and you’re more likely to stick to smaller portions throughout the day. Try these incredibly simple breakfast options.

7. After this challenge has ended, be sure to continue doing ab workouts at least three times weekly.

7-Day Summer Abs Challenge

Let’s get to the nitty gritty! Before you begin, you’ll need to make sure that you have a yoga mat, determination, and an agreement with yourself to see this challenge through for the entire 7 days. Some of the workouts in this ab challenge will require either a workout partner or an interval timer to track your time. Below you will find video demonstrations for each workout to ensure that you’re using proper form for each move.

Remember, you can split your workout if necessary. Just be sure to complete the entire workout by the end of the day! You’ve got this!

Day 1

Move from one exercise to the next with little to no rest. Complete 1 Circuit for 200 total reps.

• Bicycle Crunch – 50 reps (25 each side)
• Reverse Crunch – 50 reps
• Mason Twist – 50 reps (25 each side)
• Leg Lifts – 25 reps
• Push Through – 25 reps

Day 2

8 Minute ABS, Level One

Be sure to watch the video first so that you know how to do each exercise before beginning.

• 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

Day 3

Perform two interval circuits. 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. 

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
• Scissors – 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
• Bicycle Crunch – 20 seconds
• Rest – 10 seconds
• 4 Time Abs – 20 seconds
• Rest – 10 seconds
• Prone Plank – 20 seconds
• Rest – 10 seconds

Day 4

Rest/Recovery Day

Day 5

Complete 3 circuits. Move from one exercise to the next with little to no rest. Rest for up to 60 seconds between rounds.

• Flutter Kicks – 30 reps (15 each side)
• Side V-ups – 20 reps (10 each side)
• Push Through – 30 reps

Day 6

8 Minute ABS, Level One

Be sure to watch the video first so that you know how to do each exercise before beginning.

• 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

Day 7

Complete 5 circuits. Move from one exercise to the next with little to no rest. Rest for up to 60 seconds between rounds.

• Side Plank – 20 (10 each side)
• Rest – 10 seconds
• Side Burpees – 10 reps (5 each side)
• Rest – 30 seconds
• Prone Plank – Hold 1 minute
• No rest
• Mason Twist – 50 reps (25 each side)

Demonstration Videos:

Bicycle Crunch

Reverse Crunches

Mason Twist

Leg Lifts

Push Through

8 minute abs, level 1

Mountain Climbers

Scissors

Knee In & Out

V-Ups

Toe Touch

4 Time Abs

Prone Plank

Flutter Kicks

Side V-Ups

Side Plank

Burpees Off to the Side

What did you think of this Summer abs challenge? Did you make it through? Be sure to like our Facebook page, follow us on Pinterest, and subscribe to our newsletter to be the first to try out new workouts and view our latest fitness resources.