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30 Day - 400 Reps A Day Challenge! | BUILD UNBELIEVABLE 6 PACK ABS!!

Stop Wishing, Start Working!

Posted by Scott_Herman - June 3rd, 2017

If you want abs that really pop out, you can’t expect to get them by only training your abs once or twice a week, and half-assing those workouts to boot. A lot of people will go to the gym, spend 90 minutes on chest and triceps, and then spend maybe 10 minutes doing abs, with very little effort.

Ever wondered why your abs aren’t coming in, or why they’re not as defined as you’d like them to be? That’s the reason there. You’re simply not putting the time and effort into them, in order to see the results you want to see. A lot of us say it’s genetics too, and that’s not the case at all. Every single person should be able to see their abs, if they’re training them properly. Ab shape is genetic, as is the number you will have, but their size isn’t.

Aside from that, in order to have abs that pop, you just need some consistency and intense training, just like you would with any other muscle group. Be sure to check out the video at the beginning of this article in order to see me complete a full round of the circuit. But before that, there are a few things that are also going to help you when it comes to building your abs.

#1: Visual Motivation

If you want to start to see six pack abs, you have to start with your mentality. Mentally, a lot of us think we can’t have abs which is already going to put you off, and make it harder to complete this challenge. What I want you to do is literally take a photo of yourself, and draw a set of six pack abs on a printed out version of that photo. This might sounds silly to you, but don’t knock it until you have tried it.

Put that photo in a place where you will see it every day. That way, perhaps every morning when you wake up, you’ll be walking around your room and you’ll see that photo, and it will motivate you to get down on the floor and do what needs to be done.

#2: Breathing Technique

Whenever you do an abdominal workout, you have to make sure you are always breathing out on every single repetition that you do. The reason being is that, you’re basically taking all the air out of your core, which is going to allow you to maximize the amount of spinal flexion you can get.

Think about it, the reason why you take in a deep breath before you squat or deadlift is because that way you can’t do spinal flexion. So if you breathe in, THEN do your crunch, you’re restricting your range of motion, and you won’t be able to get as hard a contraction as you would by breathing the air out.

#3: Don’t Get Discouraged

There may be some of you out there who won’t be able to complete this challenge to start off with, especially if you are newbie, and that’s OK. Use that as motivation. I want you guys doing five rounds of the three exercises you’ll see in the video. But if you complete all five rounds every single day, at least give it an effort. Try to do one, two or three. As you start to get stronger, and those abs start to get more defined, you’ll be able to handle this kind of volume, and you will 100% be able, probably after the first week and a half, do this every single day if you want, and it only takes 15-20 minutes MAX.

#4: The Exercises

The three exercises you will be doing are:

  • V-Up
  • Hands Over Knees Crunch
  • Stomach Vacuum

The v-ups and stomach vacuum exercises have variations for those who are beginners, and can’t quite do the proper form for these exercises. All you will need for each exercises is your bodyweight, but if you want to make the v-up more intense, you can get some ankle weights and/or dumbbells.


As soon as you finish all three exercises, that completes one round, and I want you completing FIVE rounds. Now, if you were training with me, there would be no breaks between exercises or rounds. However, if you need to take a little break, that’s totally OK. You guys should be timing yourselves, and trying to beat your previous score every day. Then at the end of the day, you can visually see that time improvement as well. So take that photo of you with your abs drawn on, and every time you do the workout, write the time down beside your photo. By the end of the 30 days, I bet the time will be WAY lower, and you won’t have to draw your abs on anymore!

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So, I am essentially a beginner. Consider my abs to have not been getting any workout at all, and as such would struggle doing a 20 crunch set or fail. Would you still recommend this challenge to complete beginners, or something else?


How would I incorporate the 30 days ab challenge around your PPL workout? Would I skip the ab workouts from the ppl that day and just do the ab workouts from the 30 day challenge? 

Scott_Herman  Edit  Delete  Close

I would just do this either at night or in the am when you wake-up... don't replace anything :-D