21 DAY

AB

CHALLENGE

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THE EXERCISES
REVERSE CRUNCH'S

21 DAY
MOUNTAIN CLIMBERS

LEFT & RIGHT SIDE PLANK

BUR PEES

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 THE PLAN
DAY 1 //

CRUNCH'S MC's PLANK BURPEE

x5 x5 10sec x5

each side each side

DAY 2 //

REPEAT DAY 1 x 2

DAY 3 //

REPEAT DAY 1 x 3

DAY 4 //

REST DAY

DAY 5 //

CRUNCH'S MC's PLANK BURPEE

x10 x10 20sec x10

each side each side

DAY 6 //

REPEAT DAY 5 x 2

DAY 7 //

REPEAT DAY 5 x 3

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 THE PLAN
DAY 8 //

REST DAY

DAY 9 //

CRUNCH'S MC's PLANK BURPEE

x15 x15 30sec x15

each side each side

DAY 10 //

REPEAT DAY 9 x 2

DAY 11 //

REPEAT DAY 9 x 3

DAY 12 //

REST DAY

DAY 13 //

CRUNCH'S MC's PLANK BURPEE

x20 x20 40sec x20

each side each side

DAY 14 //

REPEAT DAY 14 x 2

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 THE PLAN
DAY 15 //

REPEAT DAY 14 x 3

DAY 16 //

REST DAY

DAY 17 //

CRUNCH'S MC's PLANK BURPEE

x25 50sec x25

x25
each side each side

DAY 18 //

REPEAT DAY 17 x 2

DAY 19 //

REPEAT DAY 17 x 3

DAY 20 //

REST DAY

DAY 21 //

CRUNCH'S MC's PLANK BURPEE

x30 1 minute x30

x30
each side each side

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 EXECUTION

BURPEES:

Targets: Whole body; Aimed at Conditioning and Fat Burning

Tips:

Starting position: stand with feet shoulder-width apart.

Squat down as low as you can, poking your buttocks out behind

you, keeping your weight on your heels and your back

straight until you can touch your fingertips to the ground.

DAY 20 //
Kick your feet back so that your body is in push-up position. Do

one push-up.

Jump back into a squat position.

Use the power in your legs to drive yourself into a vertical

jump. Repeat.

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 EXECUTION

MOUNTAIN CLIMBERS

Targets: Core, Abs and Back

Tips:

Starting position: push-up position.

Lift one foot off the floor and bring to the opposite elbow.

Place back in starting position.

Repeat this movement quickly, alternating legs.

DAY 20 //

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 EXECUTION

REVERSE CRUNCH'S

Targets: Core, Abs and Back

Tips:

Starting position: Lie on your back with your feet on the floor

and knees together. Place your palms face down on the

ground for support.

Engage your abdominals to lift your hips off the floor as you

crunch your knees to your chest and hold.

DAY 20
Lower // feet back down without allowing your lower back to
your

arch and lose contact with the floor. Repeat.

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 EXECUTION

SIDE PLANK

Core, abs and back

Tips:

Starting position: Lie on your side with your knees straight. Use

your forearm to hold your body upright, forming a

diagonal line.

Engage your core to hold this position.

Repeat on both sides.

DAY 20 //

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