STAK 30 DAY ABS CHALLENGE TOTAL GYM CORE TRAINER TM WORKOUT DAY 1 10 BASIC CRUNCHES/ 10 SEC. INTERM. PLANK 10 INTERM. CRUNCHES/ 5 PLANK TORSO ROTATIONS DAY 2 15 BASIC CRUNCHES/ 15 SEC. INTERM. PLANK 15 INTERM. CRUNCHES/ 7 PLANK TORSO ROTATIONS DAY 3 20 BASIC CRUNCHES/ 20 SEC. INTERM. PLANK 20 INTERM. CRUNCHES/ 9 PLANK TORSO ROTATIONS DAY 4 REST DAY DAY 5 25 BASIC CRUNCHES/ 25 SEC. INTERM. PLANK 25 INTERM. CRUNCHES/ 11 PLANK TORSO ROTATIONS DAY 6 30 BASIC CRUNCHES/ 30 SEC. INTERM. PLANK 30 INTERM. CRUNCHES/ 13 PLANK TORSO ROTATIONS DAY 7 35 BASIC CRUNCHES/ 35 SEC. INTERM. PLANK 35 INTERM. CRUNCHES/ 15 PLANK TORSO ROTATIONS DAY 8 REST DAY DAY 9 40 BASIC CRUNCHES/ 40 SEC. INTERM. PLANK 40 INTERM. CRUNCHES/ 17 PLANK TORSO ROTATIONS DAY 10 45 BASIC CRUNCHES/ 45 SEC. INTERM. PLANK 45 INTERM. CRUNCHES/ 19 PLANK TORSO ROTATIONS DAY 11 50 BASIC CRUNCHES/ 50 SEC. INTERM. PLANK 50 INTERM. CRUNCHES/ 21 PLANK TORSO ROTATIONS DAY 12 REST DAY DAY 13 55 BASIC CRUNCHES/ 55 SEC. INTERM. PLANK 55 INTERM. CRUNCHES/ 23 PLANK TORSO ROTATIONS DAY 14 60 BASIC CRUNCHES/ 60 SEC. INTERM. PLANK 60 INTERM. CRUNCHES/ 25 PLANK TORSO ROTATIONS DAY 15 65 BASIC CRUNCHES/ 10 SEC. INTERM. PLANK 65 INTERM. CRUNCHES/ 5 PLANK TORSO ROTATIONS DAY 16 R DAY 16 REST DAY DAY 17 10 SEC ADVANCED PLANKS/ 5 INVERTED PIKES 5 OBLIQUE CRUNCHES/ 5 PIKES DAY 18 12 SEC ADVANCED PLANKS/ 7 INVERTED PIKES 10 OBLIQUE CRUNCHES/ 7 PIKES DAY 19 15 SEC ADVANCED PLANKS/ 9 INVERTED PIKES 15 OBLIQUE CRUNCHES/ 9 PIKES DAY 20 REST DAY DAY 21 17 SEC ADVANCED PLANKS/ 11 INVERTED PIKES 20 OBLIQUE CRUNCHES/ 11 PIKES DAY 22 20 SEC ADVANCED PLANKS/ 15 INVERTED PIKES 25 OBLIQUE CRUNCHES/ 15 PIKES DAY 23 23 SEC ADVANCED PLANKS/ 17 INVERTED PIKES 30 OBLIQUE CRUNCHES/ 17 PIKES DAY 24 REST DAY DAY 25 25 SEC ADVANCED PLANKS/ 20 INVERTED PIKES 35 OBLIQUE CRUNCHES/ 20 PIKES DAY 26 27 SEC ADVANCED PLANKS/ 22 INVERTED PIKES 40 OBLIQUE CRUNCHES/ 22 PIKES DAY 27 30 SEC ADVANCED PLANKS/ 25 INVERTED PIKES 40 OBLIQUE CRUNCHES/ 25 PIKES DAY 28 REST DAY DAY 29 35 SEC ADVANCED PLANKS/ 27 INVERTED PIKES 45 OBLIQUE CRUNCHES/ 27 PIKES DAY 30 40 SEC ADVANCED PLANKS/ 30 INVERTED PIKES 50 OBLIQUE CRUNCHES/ 30 PIKES
STAK 30 Day ABS Challenge
Jul 15, 2015
Welcome message from author
This document is posted to help you gain knowledge. Please leave a comment to let me know what you think about it! Share it to your friends and learn new things together.
Transcript
STAK 30 DAY ABS CHALLENGE
TOTAL GYM CORE TRAINER TM WORKOUT
DAY 1 10 BASIC CRUNCHES/ 10 SEC. INTERM. PLANK
10 INTERM. CRUNCHES/ 5 PLANK TORSO ROTATIONS
DAY 2 15 BASIC CRUNCHES/ 15 SEC. INTERM. PLANK 15 INTERM. CRUNCHES/ 7 PLANK TORSO ROTATIONS
DAY 3 20 BASIC CRUNCHES/ 20 SEC. INTERM. PLANK 20 INTERM. CRUNCHES/ 9 PLANK TORSO ROTATIONS
DAY 4 REST DAY
DAY 5 25 BASIC CRUNCHES/ 25 SEC. INTERM. PLANK 25 INTERM. CRUNCHES/ 11 PLANK TORSO ROTATIONS
DAY 6 30 BASIC CRUNCHES/ 30 SEC. INTERM. PLANK 30 INTERM. CRUNCHES/ 13 PLANK TORSO ROTATIONS
DAY 7 35 BASIC CRUNCHES/ 35 SEC. INTERM. PLANK 35 INTERM. CRUNCHES/ 15 PLANK TORSO ROTATIONS
DAY 8 REST DAY
DAY 9 40 BASIC CRUNCHES/ 40 SEC. INTERM. PLANK 40 INTERM. CRUNCHES/ 17 PLANK TORSO ROTATIONS
DAY 10 45 BASIC CRUNCHES/ 45 SEC. INTERM. PLANK 45 INTERM. CRUNCHES/ 19 PLANK TORSO ROTATIONS
DAY 11 50 BASIC CRUNCHES/ 50 SEC. INTERM. PLANK 50 INTERM. CRUNCHES/ 21 PLANK TORSO ROTATIONS
DAY 12 REST DAY
DAY 13 55 BASIC CRUNCHES/ 55 SEC. INTERM. PLANK 55 INTERM. CRUNCHES/ 23 PLANK TORSO ROTATIONS
DAY 14 60 BASIC CRUNCHES/ 60 SEC. INTERM. PLANK 60 INTERM. CRUNCHES/ 25 PLANK TORSO ROTATIONS
DAY 15 65 BASIC CRUNCHES/ 10 SEC. INTERM. PLANK 65 INTERM. CRUNCHES/ 5 PLANK TORSO ROTATIONS
DAY 16 R DAY 16 REST DAY
DAY 17 10 SEC ADVANCED PLANKS/ 5 INVERTED PIKES 5 OBLIQUE CRUNCHES/ 5 PIKES
DAY 18 12 SEC ADVANCED PLANKS/ 7 INVERTED PIKES 10 OBLIQUE CRUNCHES/ 7 PIKES
DAY 19 15 SEC ADVANCED PLANKS/ 9 INVERTED PIKES 15 OBLIQUE CRUNCHES/ 9 PIKES
DAY 20 REST DAY
DAY 21 17 SEC ADVANCED PLANKS/ 11 INVERTED PIKES 20 OBLIQUE CRUNCHES/ 11 PIKES
DAY 22 20 SEC ADVANCED PLANKS/ 15 INVERTED PIKES 25 OBLIQUE CRUNCHES/ 15 PIKES
DAY 23 23 SEC ADVANCED PLANKS/ 17 INVERTED PIKES 30 OBLIQUE CRUNCHES/ 17 PIKES
DAY 24 REST DAY
DAY 25 25 SEC ADVANCED PLANKS/ 20 INVERTED PIKES 35 OBLIQUE CRUNCHES/ 20 PIKES
DAY 26 27 SEC ADVANCED PLANKS/ 22 INVERTED PIKES 40 OBLIQUE CRUNCHES/ 22 PIKES
DAY 27 30 SEC ADVANCED PLANKS/ 25 INVERTED PIKES 40 OBLIQUE CRUNCHES/ 25 PIKES
DAY 28 REST DAY
DAY 29 35 SEC ADVANCED PLANKS/ 27 INVERTED PIKES 45 OBLIQUE CRUNCHES/ 27 PIKES
DAY 30 40 SEC ADVANCED PLANKS/ 30 INVERTED PIKES 50 OBLIQUE CRUNCHES/ 30 PIKES
BASIC SCRUNCH
INteRmedIAte PlANk
INteRmedIAte SCRUNCH
PlANk toRSo RotAtIoNS
AdvANCed PlANk
INveRted PIke
oBlIQUe SCRUNCH
PIke
TOTAL GYM CORE TRAINER TM
WORKOUT n Primary muscles Workedn Secondary muscles Worked
Scan for more exercises or visittotalGym.com/coretrainerexercises© 2014 total Gym Global Corp
Related Documents
