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The 7-Day Six Pack Abs Challenge: Exercise at Home

The 7-Day Six Pack Abs Challenge: Exercise at Home

One of the most common New Year’s resolutions is to exercise more, and while you may be feeling great after your first workout, by the third or fourth day you might be wondering why this whole fitness thing seemed like such a good idea in the first place. If you have enough stamina to keep it up until the end of January, then congratulations! But if not, don’t give up on fitness yet—the 30-Day Six Pack Abs Challenge will help you develop six pack abs at home in just 30 days, no expensive gym memberships required!


Day 1 - HIIT Training

As you may have read in the introduction, I've created this 30 day HIIT training challenge to help you get six pack abs. These workouts will last anywhere from 20-40 minutes and they'll take place three times per week. The good news is that all of these workouts are designed to be done right in your own home and they don't require any equipment! What's more, all of these exercises can be modified to make them easier or harder depending on what you're able to do.

Day 2 - Cardio Workout

What is cardio? Cardio is any form of exercise that raises your heart rate. I recommend running, biking, swimming or jumping rope as great options. 

What should I eat before my cardio workout? Eat something that's high in complex carbs and low in fat about an hour before your workout. This will give you the energy to make it through your workout and help reduce inflammation afterward.

Day 3 - Strength Training Workout

A strong core, chiseled arms and toned legs are the foundation of a rock-hard, sexy six pack. Strength training can help you attain that tight and toned look by engaging all the muscles in your body to work together for optimum results.

First, warm up with five minutes of light cardio exercises like jumping jacks or high knees. Next, do one set of 10 reps on each machine with as much weight as you can handle without compromising your form.

Day 5 - 10 Minutes of Jumping Jacks, Sit Ups and Squats

Stand with your feet shoulder width apart and hands at your sides. Jump up, simultaneously raising your arms to shoulder height (keeping them straight), then land on the balls of your feet and return to the starting position. Repeat this movement as quickly as possible while keeping good form throughout the entire set.

Day 6 - Walking Interval Workout (5 minutes walking + 5 minutes interval running)

A very effective way to sculpt and tone your abdominal muscles is by doing high intensity interval training. This workout routine combines high intensity intervals of walking with short bursts of running to give you the best of both worlds. 

Start with 5 minutes of brisk walking (or jogging) and then do 60 seconds of sprinting followed by 60 seconds of slow walking. Repeat this 6 times for a total workout time of 30 minutes.

Day 7 - 10 Minutes of Crunches, Jogging on the Spot and Squats

It's Day 7 of the 30-Day Six Pack Abs Challenge. Great job so far! Today you will do 10 minutes of crunches, jogging on the spot and squats. Remember to drink lots of water and stay hydrated throughout your day to maintain the best performance possible. If you are having trouble with any exercise, make sure that you don't give up. Instead just lower the weight or intensity so that it is more manageable.

Result

The 30-Day Six Pack Abs Challenge is all about achieving a sexy, toned midsection without having to go to the gym. The challenge consists of five bodyweight exercises that can be completed in 10 minutes and three bonus workouts.

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