Summer Abs Challenge

Are you ready for this challenge? 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.
For additional tips on under covering 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 grains. Instead eat whole grains and foods that don’t have added sugar.
4) Avoid sodas…diet included.
5) Consider 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. and I will continue to add new workouts…so check in often.
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 in this 7 day Ab Challenge 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.
IF YOU NEED HELP WITH ANY OF THESE WORKOUTS BELOW, >>>>CLICK HERE<<<< AND THE LINK WILL TAKE YOU TO ALL OF THE VIDEOS TO HELP YOU OUT :) ___________________________________________________________
SUNDAY- Complete 1 Circuit = 200 reps…move from one exercise to the next with little to no rest.
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
_________________________________________________________
MONDAY – 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
__________________________________________________________
TUESDAY
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
__________________________________________________________

WEDNESDAY – Rest/Recovery Day
__________________________________________________________
THURSDAY…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
__________________________________________________________
FRIDAY
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
_____________________________________________________

SATURDAY
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)