abs · challenge · exercise · Fitness · weight loss

30 Day Ab Challenge– Day 20

30 Day Ab Challenge– Day 20

We are starting the 10 day count down! 20 Days of taking on the Ab Challenge! You are doing so great!! Awesome job! Today we are going to add another exercise to the challenge.  You can do it.  What has been your favorite ab exercise so far?  Have you done all these exercises before or is there an exercise that this challenge introduced you to?

To go along with today’s challenge, I challenge you to add 15 minutes or more of aerobic exercise (cardio).  Any kind of cardio, just get moving.  This could be a brisk walk or a jog,  a bike ride,  chasing kids at a park or in the backyard,  going on a hike,  playing soccer or basketball,  jumping on a tramp, walking up and down stairs, anything that gets your heart rate up and keeps it up. The stronger your cardiovascular system is the more oxygen is delivered to the cells in your muscles.  While you are participating in an aerobic exercise be sure to keep your heart rate above 50% of your max heart rate.  Don’t know what your max heart rate is?  A good simple way to get a pretty good idea is take 220 – your age.  If you are 30 your max heart rate is 190. 50% of 190 is 95.  So I would want to keep my heart rate at least above 95bpm (beats per minute).   Be sure to share with us what you did.  🙂

30 Day Ab Challenge

30 Day Ab Challenge– Day 20

40 Crunches

40 Bicycle Crunches

40 Flutter Kicks

27 Butterfly Sit-ups

50 Second Plank

27 Second Right Side Plank

14 Right Side Plank Pulses

27 Second Left Side Plank

14 Left Side Plank Pulses

40 Heel Touches

40 Swimmers

17 Star Sit-ups

13 Superman Lifts

13 Toe Reaches

13 Reverse Crunches

12 Second V Hold

9 Seated In- Outs

14 Spiderman Planks (7 Each Side)

 4 Windshield Wipers (2 Each Side)

Good Luck!

Leave a comment when you are done 🙂

Question??

What has been your favorite ab exercise so far?

Has this challenge introduced a new ab exercise to you?

What cardio did you (or are going to) do today?

Happy Ab Burning

Amanda

windshield_wiper
Windshield Wipers Straight legs or modified version with bend legs Picture from womenshealthmag.com

FRESH Garden Tomato Pasta Sauce-- Made in Slow Cooker

Fresh Garden Tomato Pasta Sauce– Made in the Slow Cooker 

IMG_0628

Total Shred Workout

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5 thoughts on “30 Day Ab Challenge– Day 20

  1. Done with day 20!! 😀 my fav. abs is flutter kick with my elbow. I also like reverse crunch. 😀 I went walking with my walking buddies at work twice during break times every day as usual. I’m going to start Jillian Michaels DVD next week after my mom gets home from the rehab place. Yay!! I already started doing kettlebell exercises, but I need your example of kettlebell exercises. 😊

    Like

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