30 Day Ab Challenge Printable Spreadsheet + PDF

This 30 day ab challenge is a great way to build the habit of regular abdominal muscle training. It combines a wide variety of abdominal exercises with high intensity interval training (HIIT) to help strengthen the core muscles while burning fat.

A Quick Note on Abs and Body Fat

As described in the Lift Vault post on how to get six pack abs, if your abs are concealed behind a layer of fat, they won’t be visible no matter how strong they are. Diet is a crucial part of showing off your washboard stomach that is not covered in this 30 day challenge.

If you’re not sure how to get started with getting your diet on track, do some Googling on these topics:

1. Total Daily Energy Expenditure (TDEE)
2. IIFYM
3. My Fitness Pal (calorie tracking app)

Printable Spreadsheet Calendar + PDF

Here you can find a printable calendar as a spreadsheet and PDF. They are an interpretation of the original challenge that appeared on Shape and are meant to help facilitate participation.

If you don’t want to print out the calendar, you can simply make a copy of the Google Sheet and view it from your phone.

If you’re printing out the Google Sheet calendar, select Print –> Scale –> Fit to Page in order to have the entire spreadsheet fit on one piece of paper (screenshot example).

PDF – 30 Day Ab Challenge Printable Calendar

30 Day Ab Challenge Printable Calendar | LiftVault.com

Ab Challenge Exercises

Below you will find the different exercises used over the course of the 30 day ab challenge and how to perform them with correct form.

For more details on each exercise, please see the original post on Shape.

Lemon Squeezers

Toe Reaches

Mountain Climber Holds

Plank Up/Downs

High Knees

Dead Bugs

Leg Drops

Alternating Toe Touches

Scissors

Tuck Jumps

Russian Twists

Side Plank Rotations

Opposite Arm/Leg Lifts

Banana Rolls

Kneeling Medicine Ball Chops

Kneeling Medicine Ball Slams

Resistance Band Bicycle Presses

Resistance Band Plank Jacks

Bicycles

Burpees

About Kyle Risley

Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.