Physical fitness has become a major goal for millions of people worldwide, though not everyone knows where to start. Getting into shape requires hard work and knowledge to ensure the correct results. Without the right information, your workout could fail outright or cause injuries you were not prepared to experience. These risks have turned physical fitness into an amalgamation of preparation and execution.
The preparation stage of working out has become so important that there has been a surge in new workout routines, dietary products, and challenges to promote fitness. Some routines are more effective than others, while some produce quicker results without the same quality as the more advanced routines.
Among the new workout sensations is the 30 Days Abs Challenge, which has become very popular among certain demographics. Despite the name being fairly straightforward, the idea of this workout routine might confuse the uninitiated. If you want to exercise specific body parts to develop that particular area, workouts like this might prove to be the tool you need. The issue lies in the obscurity of such workouts that prevents the average person from employing them successfully.
While there are several workouts similar to the 30 Days Abs Challenge, understanding how they work requires a little research and discipline to ensure the guidelines are followed and the results are positive.
What is the 30 Days Abs Challenge?
Unless you regularly keep up with modern dietary and workout trends, the 30 Days Abs Challenge might be an unfamiliar concept. Despite the potentially unfamiliar tenets of this workout plan, it is a remarkably simple routine. As the name implies, the 30 Days Abs Challenge is a month-long workout routine focusing on core strength and abdominal muscles.
This workout is the brainchild of Chisel Club founder Lauren Williams, who created it to circumvent workouts with more time-consuming and exhausting exercises that accomplish the same goal. The timeframe is the biggest difference between the 30 Days Abs Challenge and conventional workout regimens.
The 30-day workout is broken down into 4 weeks of specialized exercises focusing on developing the abdominal muscles. The exercises completed each week grow more difficult and require a little more time than the previous week's routine. Ultimately, this schedule leads to results congruent with the uptick in the effort each week, meaning every week you complete the updated regimen brings you one step closer to your goal.
Depending on the challenge stage, you might need additional tools, but the beauty of the 30 Days Abs Challenge is that it is easily completed without gym equipment.
The workout itself works by allowing you to alternate between abdominal and cardio exercises. This alternation allows you to improve your core strength and stamina simultaneously to produce rapid and effective results for improving physical fitness. Typically, the results possible with the 30 Days Abs Challenge are thought to be exclusive to exercising in a gym with the necessary equipment. Fortunately, the program is designed to avoid such resources and remain in your control from start to finish.
You can complete the 30 Days Abs Challenge from the comfort of your own home without having to spend a small fortune on major workout equipment. The important detail is knowing which exercises are needed to complete the challenge. Fortunately, the exercises involved are not so unique that you need specialized training to complete them. The challenge involves maximizing common exercises that you have likely used in the past.
Week 1
The first week of the 30 Days Abs Challenge is the simplest and least intense of the entire process. Each day of the week, you will extend the amount of time you spend doing the necessary exercises and the number of sets. The schedule is broken down into a 7-day routine that determines the length and number of the sets you must complete.
The schedule, per Williams' outline, is as follows:
- Day 1: You must complete 1 set of each abdominal exercise, with each set lasting 30 seconds.
- Day 2: You must complete 1 set of each abdominal exercise, with each set lasting 30 seconds.
- Day 3: You must complete 3 sets of the high knee exercise, with each set lasting 40 seconds and employing a 20-second rest period between the sets.
- Day 4: You must complete 2 sets of each abdominal exercise, with each set lasting 30 seconds.
- Day 5: You must complete 2 sets of each abdominal exercise, with each set lasting 30 seconds.
- Day 6: You must complete 6 sets of 30-second sprints with a 75-second rest period between the sets.
- Day 7: You must use the 7th day as a recovery period from the rest of the week.
The recommended abdominal exercises for the 1st week of the challenge include the following:
- Lemon Squeezers
- Toe Reaches
- Mountain Climbers
- Plank Up-Downs
While the 1st week is fairly easy, the subsequent weeks require more time and effort. Additionally, the recommended exercises are prone to change.
Week 2
Like the 1st week, the 2nd week of the 30 Days Abs Challenge is broken down into a 7-day schedule.
Following the schedule from last week, your regimen will look like this:
- Day 8: You must complete 1 set of each abdominal exercise, with each set lasting 45 seconds.
- Day 9: You must complete 1 set of each abdominal exercise, with each set lasting 45 seconds.
- Day 10: You complete 6 sets of the HIIT truck jump exercise, with each set lasting 40 seconds and employing a 20-second rest period between the sets.
- Day 11: You must complete 2 sets of each abdominal exercise, with each set lasting 45 seconds.
- Day 12: You must complete 2 sets of each abdominal exercise, with each set lasting 45 seconds.
- Day 13: You must complete 6 sets of 30-second sprints with a 75-second rest period between the sets.
- Day 14: You must use the 14th day as a recovery period from the 2nd week of exercises.
Compared to the previous week, the exercises last 15 seconds longer, but the exercises you perform are different. The 2nd week's exercise includes:
- Dead Bugs
- Leg Drops
- Alternating Toe Touches
- Scissors
From here, the exercises only grow more difficult and more intense. Fortunately, the 2nd week marks the halfway point of the challenge.
Week 3
While completing the first 2 weeks of the 30 Days Abs Challenge is an accomplishment, continuing through week 3 is important to complete the challenge. Unfortunately, the 3rd week follows the trend of being significantly harder compared to the 1st week.
The schedule breakdown for the 3rd week of the challenge is as follows:
- Day 15: You must complete 1 set of each abdominal exercise, with each set lasting 1 minute.
- Day 16: You must complete 1 set of each abdominal exercise, with each set lasting 1 minute.
- Day 17: You must complete 6 sets of the HIIT frogger exercise, with each set lasting 40 seconds and employing a 20-second rest period between the sets.
- Day 18: You must complete 2 sets of each abdominal exercise, with each set lasting 1 minute.
- Day 19: You must complete 2 sets of each abdominal exercise, with each set lasting 1 minute.
- Day 20: You must complete 6 sets of 30-second sprints with a 75-second rest period between the sets.
- Day 21: You must use the 21st day as a recovery period from the 3rd week of exercises.
The exercises for the 3rd week are different from the previous weeks, as per the trend. This week you will be performing the following abdominal exercises:
- Russian Twists
- Side Plank Rotations
- Opposite Arm and Leg Lifts
- Banana Rolls
With the 3rd week complete, you are close to the finish line of the challenge and have only one week of exercises remaining.
Week 4
The 4th week of the 30 Days Abs Challenge marks the finale of the regimen, but it also serves as the most grueling week of exercise. Unlike the previous weeks, the 4th week requires a medicine ball and a resistance band to complete. Fortunately, medicine balls and resistance bands are not exceptionally expensive or difficult to acquire as far as exercise equipment is concerned.
Nevertheless, you will need them both for the exercises for week 4 of the challenge. Fortunately, the duration of the exercises is a little shorter compared to the 3rd week of exercises. The 7-day schedule for the 4th week is the biggest change since it is extended to a 9-day schedule.
The 9-day schedule is as follows:
- Day 22: You must complete 1 set of each abdominal exercise, with each set lasting 50 seconds.
- Day 23: You must complete 1 set of each abdominal exercise, with each set lasting 50 seconds.
- Day 24: You must complete 6 sets of the burpee exercise, with each set lasting 40 seconds and employing a 20-second rest period between the sets.
- Day 25: You must complete 2 sets of each abdominal exercise, with each set lasting 50 seconds.
- Day 26: You must complete 2 sets of each abdominal exercise, with each set lasting 50 seconds.
- Day 27: You must complete 6 sets of 30-second sprints with a 75-second rest period between the sets.
- Day 28: You must use the 28th day as a recovery period from the previous 6 days.
- Day 29: You must complete either 1 or 2 sets of each abdominal exercise, with each set lasting 50 seconds.
Before we address the final day, you should know which abdominal exercises pertain to the 4th week. This week's exercises include:
- Kneeling Medicine Ball Chops
- Kneeling Medicine Ball Slams
- Resistance Band Bicycle Press
- Resistance Band Plank Jacks
- Side Plank Leg Lifts
- Bicycles
Now we come to the 30th day of the challenge, which will be the most intense of the regimen. For the 30th day, you must complete 30-second sets of every abdominal exercise the challenge employed. This means you must complete all the exercises from weeks 1, 2, 3, and 4 on the 30th day to close out the regimen.
Keep it All Natural!
Exercise is an extremely important part of improving our health and well-being. Building muscle was once essential to our survival, but modern society has made it slightly less important than it once was. However, this does not mean you should not try to improve your physical state when the opportunity presents itself.
The 30 Days Abs Challenge can be an invaluable tool for those looking to improve their core strength and stamina, especially if they lack time to go to a gym. The exercise itself will be challenging for anyone who has not exercised much before, but the results are extremely promising. Despite this, exercise by itself is not always enough.
Nowadays, physical fitness includes using certain dietary products to maximize weight loss and muscle gain. This can include protein powders or other specialized beverage mixes that help jumpstart the metabolism. One interesting parallel is the Coffee Diet, which is growing in popularity among health enthusiasts. Given the effects caffeine has on our metabolisms, using caffeinated supplements can help maximize the results of your exercise regimen. The trick is finding the ideal supplement.
Fortunately, we at Bella All Natural can assist you with that. Since our creation, we have maintained that the best tools for improving physical health are those derived from natural ingredients. Among our products is our Skinny Coffee mix, which allows you to make iced coffee that can bolster your metabolic rate and improve weight loss and muscle development.
Our Skinny Coffee is one of several products available for improving your physical health and appearance. If you plan on trying the 30 Days Abs Challenge, our products might be what you need to get that extra boost. So, visit our website and peruse our products for yourself. Regardless of your decision, remember always to keep it All Natural!
Have you give the 30 days abs challenge a try? If so, how did it work for you? Did you go all the way through with it? Were the results what you were hoping for? We'd love to hear all about your experiences with the challenge, so be sure to share them down below!
