STAK 30 Day ABS Challenge

1. 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

2. 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 Worked
n Secondary Muscles Worked
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