Hey guys!

Building blocky abs takes time, and the sad truth is that it will take longer than 30 days to really bring out some SOLID definition.  However, if you have never trained your abs with this kind of intensity before I can promise you that by the end of the month you'll see some definitive changes in your abs!

Just like any other bodypart, if you want to see growth you need to train with resistance and overload.  Just doing a few sets of crunches is not going to cut it.  So let's see if you have what it takes to complete this challenge!

Ab Pulldown: (3 sets: 15 - 20 reps)

Hanging Knee Raise: (3 sets: 15 - 20 reps)

Floor Crunch: (3 sets: 15 - 20 reps)

In - Outs: (3 sets: 20 - 30 reps)

Standing Oblique Crunch: (3 sets: 12 - 15 reps per side)

Hanging Oblique Crunch: (3 sets: 12 - 15 reps per side)

Russian Twist: (3 sets: 20 - 30 reps per side)

MAXIMIZING THE EFFECTIVENESS OF THE WORKOUTS:

You can utilize these workouts two different days.  You can either do each workout ONCE a week or you can hit each workout TWICE a week.  But if you decide to hit each workout twice, do as follows.

Day 1: Monday

Day 2: Tuesday

REST: Wednesday

Day 1: Thursday

Day 2: Friday

Rest: Saturday & Sunday and start again next week

If only training with each workout once a week, feel free to fit them on in the days that make the most sense with your current training program.

Also, I typically do these workouts at the END of my overall training.  But if doing Cardio, I would recommend hitting the ABS training BEFORE cardio.

Rikki is going to be taking on this challenge starting TODAY and here are his photos! JULY 14th, 2020

If you want to take on the challenge as well, post your starting photos as a comment below and let's support each other on this 30 day journey to ABS!

Hi :) ,....i remember working (years ago) on these "be fit in 30 extreme" level 1, level 2, ( https://www.youtube.com/watch?v=5Dzx6kKrsYw&t=522s ) never could accomplish level 2 or 3 completely , i was really messy on my schedule. either worked like 3 to 4 times a week, or nothing for months in a row. i practically started working more consistently as the pandemic (covid19) kicked in. LOL. My goal is like first getting and then maintaining the 6 pack + to be fit. I do need working on my lower abs and will continue to work on my workouts or exercises selected from your videos (total body kind) . This time i will skip this 30 days abs challenge, but definitely will use your exercises, will follow your advises and try to keep up a good work. Thank u Scott and as i have already told u , You r the best.

I'm so excited about this! For the first time in my life I've buckled down (so far have lost 40 pounds) and feel better at 32 than I ever did at 22. 

Can't wait to track this entire 30 day journey! 

@Chrismag Time to get that schedule under control and get those 6 pack abs popping then!

Looking forward to seeing your transformation, even if you aren't doing the challenge as it's laid out, I still want to see some insane abs in 30 days! Haha.

Train hard!

@TomatoBisquette Abs are looking solid already man! Time to get them looking their absolute best!

Let's get it!

Considering my WW scale measures my body fat at 29.9%, getting visible abs in 30 days is probably not gonna happen (not unless I find a radioactive spider). But I hit a plateau and was thinking of doing a 30 day challenge as a fun way to try and break it, then this happened. Nice timing. Besides, it took a lifetime to build this body, its gonna take a bit longer than a mo th, I'm sure. So here are my starting pics, both relaxed and flexed, front and side. Note to self, the hard part for me was the hanging knee raises, since I'm not used to hanging exercises and it felt odd on my arms, especially the elbows. I found letting myself be partly into a pull up instead of a dead hang helped a lot, along with a great bicep pump. I also noticed on the 3rd set of in and puts I was completely cheating by using my arms more than my abs to pull my upper body in, got a lot harder once I started focusing on my core more.

:) , i will take the 30 days challenge. i only have to replace the "ab pulldown" with reverse crunches and the " hanging knee raise" will do on a dip station. my modified version day 1 workout took me like up to 17 minutes today.....i will start this 30 day challenge workout on Monday.

Last time i worked in a gym was 19 y o and 15 or so when i first started working with barbells. So, yeah i work at home. - "Train hard! ""-  yeah, i like it. :)

@Rickypedia This 30 day challenge is going to be awesome for you man! Maybe it will kick start your fat loss as well! It will at least build your abs over the next month so that once you are leaner, the abs will be popping!

Awesome that you still pushed through the exercises you found hard as well, rather than just giving up! I like that commitment man!

Looking forward to seeing how you look after 30 days!

@Chrismag You could also try an overhead crunch instead of the ab pulldown if you have a dumbbell or plate that you can hold above you!

And yeah the workouts themselves don't take long!

Let's see those ab gains Novac!

No Wood Chopper? I was 99% sure one of the oblique exercises was going to be that one! Haha!

@tpmyllylae Haha not this time! It is one of my favorite exercises for obliques, but I know some people can have trouble really engaging their obliques when they first try it. Russian twists and standing oblique crunches are a good starting point!

Eric from Kansas City, Missouri
6'0"

178 lbs

***Lowered my body fat % enough 2 years ago to see abs, but haven't really targeted them in workouts. Body fat back up so I'm doing this challenge while eating to lower body fat %.

This is the perfect challenge for you to make training your abs a part of your weekly routine!!  Thats really what it comes down to, consistency!

Really excited to see your ABS coming through!!  Welcome to the challenge Eric!

I’m a little late to the challenge.  I’m in the same spot as Ricky. I’m a boxer, workout warrior...but never have developed my core the way I want it. I leaned down even more recently to 10-12% body fat and still no abs.

I’m really hoping this is the start of something magical haha

@Bhorton87 Better late than never right?! Haha, I can already see a little outline of your core coming through man, so now it's time to really take it to the next level!

thx for the advice :)