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Home » Programs » Bodyweight Workout Programs » 30 Day Ab Challenge Printable Spreadsheet + PDF

30 Day Ab Challenge Printable Spreadsheet + PDF

Last updated February 9, 2020
Experience level: Beginner

Powerlifting meet prep program: No


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

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.

Contents

  • 1 A Quick Note on Abs and Body Fat
  • 2 Printable Spreadsheet Calendar + PDF
  • 3 Ab Challenge Exercises
    • 3.1 Lemon Squeezers
    • 3.2 Toe Reaches
    • 3.3 Mountain Climber Holds
    • 3.4 Plank Up/Downs
    • 3.5 High Knees
    • 3.6 Dead Bugs
    • 3.7 Leg Drops
    • 3.8 Alternating Toe Touches
    • 3.9 Scissors
    • 3.10 Tuck Jumps
    • 3.11 Russian Twists
    • 3.12 Side Plank Rotations
    • 3.13 Opposite Arm/Leg Lifts
    • 3.14 Banana Rolls
    • 3.15 Kneeling Medicine Ball Chops
    • 3.16 Kneeling Medicine Ball Slams
    • 3.17 Resistance Band Bicycle Presses
    • 3.18 Resistance Band Plank Jacks
    • 3.19 Bicycles
    • 3.20 Burpees
    • 3.21 Related Posts

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

Cross-body toe reach

Mountain Climber Holds

Mountain Climber Hold - a bodyweight training ab exercise

Plank Up/Downs

Up and Down Plank

High Knees

High Knee - XFit Daily

Dead Bugs

Core Exercise: Dead Bug

Leg Drops

How to Do Leg Drops | Abs Workout

Alternating Toe Touches

How To: Alternating Toe Touch

Scissors

How to Do Scissor Lifts | Abs Workout

Tuck Jumps

Tuck Jumps

Russian Twists

How To Russian Twist | Nuffield Health

Side Plank Rotations

side plank rotations

Opposite Arm/Leg Lifts

Opposite Arm And Leg Raise

Banana Rolls

Sport&Health: Banana Roll

Kneeling Medicine Ball Chops

How to Do Kneeling Chops w/ Medicine Ball | Abs Workout

Kneeling Medicine Ball Slams

Kneeling Med Ball Slams

Resistance Band Bicycle Presses

Resistance Band Plank Jacks

Plank jacks resistance band

Bicycles

How to Perform Bicycles | Core Bodyweight Exercise Tutorial

Burpees

Bowflex® How-To | Burpees for Beginners

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Filed Under: Bodyweight Workout Programs, Muscle Groups, Programs




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