30 Day Abs Challenge (Printable PDF)


Are you ready to get those hot sexy abs you have always wanted?  Are you ready to tighten and strengthen your core?  Well you have come to the right place, we are going to strengthen, tone, and sculpt your abs with the Brazil Butt 30 day ab challenge.

Because who likes to hop in a bikini with a small butt and a flabby stomach?  Wouldn’t you rather have ripped abs and a sexy bubble butt, of course.  Get ready to show off your results all you need to do is commit to the workout for 30days.  Make sure you check out our other 30 Day workout challenges, including the 30 day butt transformation workout and more.

  • Day 1 – 15 Crunches 6 Leg Raises 10 Second Plank
  • Day 2 – 20 Crunches 8 Leg Raises 15 Second Plank
  • Day 3 – 25 Crunches 10 Leg Raises 20 Second Plank
  • Day 4 – 30 Crunches 12 Leg Raises 25 Second Plank
  • Day 5 – 35 Crunches 14 Leg Raises 30 Second Plank
  • Day 6 – 40 Crunches 16 Leg Raises 35 Second Plank
  • Day 7 – 45 Crunches 18 Leg Raises 40 Second Plank
  • Day 8 – 50 Crunches 20 Leg Raises 45 Second Plank
  • Day 9 – 55 Crunches 22 Leg Raises 50 Second Plank
  • Day 10 – 60 Crunches 24 Leg Raises 55 Second Plank
  • Day 11 – 65 Crunches 26 Leg Raises 60 Second Plank
  • Day 12 – 70 Crunches 28 Leg Raises 65 Second Plank
  • Day 13 – 75 Crunches 30 Leg Raises 70 Second Plank
  • Day 14 – 80 Crunches 32 Leg Raises 75 Second Plank
  • Day 15 – 85 Crunches 34 Leg Raises 80 Second Plank
  • Day 16 – 90 Crunches 36 Leg Raises 85 Second Plank
  • Day 17 – 95 Crunches 38 Leg Raises 90 Second Plank
  • Day 18 – 100 Crunches 40 Leg Raises 95 Second Plank
  • Day 19 – 105 Crunches 42 Leg Raises 100 Second Plank
  • Day 20 – 110 Crunches 44 Leg Raises 105 Second Plank
  • Day 21 – 115 Crunches 46 Leg Raises 110 Second Plank
  • Day 22 – 120 Crunches 48 Leg Raises 115 Second Plank
  • Day 23 – 125 Crunches 50 Leg Raises 120 Second Plank
  • Day 24 – 130 Crunches 52 Leg Raises 125 Second Plank
  • Day 25 – 135 Crunches 54 Leg Raises 130 Second Plank
  • Day 26 – 140 Crunches 56 Leg Raises 135 Second Plank
  • Day 27 – 145 Crunches 58 Leg Raises 140 Second Plank
  • Day 28 – 150 Crunches 60 Leg Raises 145 Second Plank
  • Day 29 – 155 Crunches 62 Leg Raises 150 Second Plank
  • Day 30 – 160 Crunches 64 Leg Raises 155 Second Plank


How To Do Crunches

How To Do Crunches (See Video)

  1. Lie flat on your back with your knees bent and feet flat on the floor, hip width apart
  2. Place your hands at the back of your head, do not lock your fingers or pull your head up
  3. Place your elbows to the side and push the small of your back into the floor to engage your abs
  4. Tilt your chin slightly, leaving a few inches space between chin and chest
  5. Begin to roll your shoulders off the floor and gently pull in your abs
  6. Lift your shoulders about 4 inches and your lower back should always remain on the floor
  7. Hold for a moment at the top then slowly lower back down

How To Do Leg Raises

How To Do Leg Raises (See Video)

  1. Lie flat on the floor and keep your legs as straight as possible
  2. Place your arms on the floor towards your feet with your palms facing down
  3. You may place your hands under your glutes.
  4. Make sure that your head, legs and bottom are all in contact with the floor
  5. Pull in your stomach muscles. Slowly lift your legs to a 90-degree angle
  6. While keeping your legs straight pause for a second then slowly lower your legs back down

How To Do Planks

How To Do Planks (See Video)

  1. Plant your hands directly under your shoulders like you’re about to do a push-up
  2. Keep your hands slightly wider than shoulder width apart
  3. Bend your elbows and rest your weight on your forearms and not on your hands.
  4. Stabilize your core and Butt while keeping your body in a straight line from shoulders to ankles
  5. With toes pressed into the floor hold this position for the prescribed time



Download 30 Day Ab Challenge PDF

Download PDF

Get Your Sexy Back with this Booty Chiseling Workout

Make an effort not to cover it, lift and fix it! Use this etching timetable that will make that hot, new hot outfit you have been saving essentially more products fill. Get moving with this routine without a minute to save for an extremely remarkable, provocative night and astonishment your nectar with a photograph shoot from your Boudoir Photographer.

Squats:Don’t let your toes fall over your knees and push through the heels of your feet, staying light on your toes. Squash those glutes as you come up in standing position and repeat.

Complete 3 game plans of 50 squats. Take a gander at these bewildering squat acclimations to rev your squat calendar: Sumo Squat with Bicep Curl, One-Leg Squat, Tip Toe Squat, Squat Step with Resistance, Figure 8 Squat with Kettlebell, Alien Squat.

In case it’s opportunity to flavor things up in the boudoir, the first step is getting your merchandise arranged. Do whatever it takes not to cover it, lift and fix it! Use this etching timetable that will make that appealing, new boudoir outfit you have been saving a great deal more products ful. Get moving with this routine without a minute to save for Valentine’s Day for a very remarkable, alluring night.

Scissor Jumps: Place your hands on your hips or behind your head. Quickly ricochet up and arrive gently with your left foot in front, right foot in back and lower into a surge. That is one rep. Complete 3 plans of 12-15 reps.

Incredible Mornings: These ought to be conceivable with a weight bar or resistance band. Raise weight or band to your shoulders and stand with feet shoulder-width isolated. Keeping a level down, turn forward at the hips, pushing the merchandise back and cutting down the stomach region until shoulders and hips are in the same plane. By then, push move down to standing position. Complete 3 courses of action of 10-12 reps.

Sways: Start with your legs together. Place your hands on your hips and endeavor forward with one leg leaving the other leg stationary. The thigh of the front leg should be parallel with the floor and all your weight on the front foot. Endeavor back and reiterate with the other leg. Repeat for 3 courses of action of 10-12 reps. Incorporate some of these surge exercises to this merchandise routine to amp up your results: Leaning Lunge Combo, Reverse Lunge Twist with Weighted Ball, Knee Strikes.

Divider Sit: To do the move, find an open space on a divider or strong surface, put your feet hip-width or a pleasant division isolated. Place your back on the divider and slide down until your knees are at a 90-degree edge. To attract the middle and lower back extra, spot hands behind your head, keeping back level against the divider. Hold this position for whatever period of time that you can, rest and repeat 3x.

Glute Bridge: While lying on you’re back, knees bowed, heels on the ground, raise and cut down your hips. For a more genuine workout, have a go at including an answer ball and press the ball at the most astounding purpose of your augmentation or incorporate 10 pulse smashes when you raise your glutes up before letting down. Repeat 12-15 times for 3 sets.

T25 beginners workout routine to Try

So when you do a FOCUS T25 workout, you can get an hour’s worth of results…but you’ll be getting it done in only 25 minutes—so you stay within that optimal, fat-burning zone. Focus T25 is here!! Yes, that’s right – you can get amazing results in only 25 minutes per day! Focus T25 has a modifier so you can watch Tania, and follow her, and she will keep it low impact, and get you in great shape and achieve incredible results with T25.

Shaun T please make us another Beta series cause I’m cycling back through mine and I need more! With the Focus T25 Workout, you’ll see why I’m super excited about this program, and why you should be too! I am going to first give you an overall look at the program and then we will get into the “good and the bad” of the Focus T25 workout.

By the time you finish FOCUS T25…you’re going to be a superhero. But to help you get with the program on Day 1, every workout includes a modified version you can follow until you’re ready to stay with me. As you can probably tell from all the Focus T25 Reviews out there now, Focus T25 has created quite the stir in the fitness community…even getting a homepage feature.

By going through three phases, targeted to help the complete beginner to the veteran, you’ll be fit in no time. The 25 stands for 25 minutes. Combining these two together, we get the benefit of a longer 40-60 minute programs in only 25 minutes. As for the Focus? We’ll let’s just cut to the chase and say the YES, you’ll need to Focus. A lot. Even though it’s only 25 minutes, you get no breaks at all.