Day 1 Day 2 Day 3 Day 4

20 sit-ups 25 sit-ups 30 sit-ups

10 crunches 12 crunches 15 crunches
10 leg raises 13 leg raises 16 leg raises
25 sec plank
10 russian twists
30 sec plank
15 russian twists
45 sec plank
20 russian twists
REST
10 bicycles 15 bicycles 20 bicycles
Day 5 Day 6 Day 7 Day 8
35 sit-ups 40 sit-ups 45 sit-ups
17 crunches 20 crunches 22 crunches
19 leg raises
55 sec plank
22 leg raises
60 sec plank
24 leg raises
65 sec plank
REST
25 russian twists 30 russian twists 35 russian twists
25 bicycles 30 bicycles 35 bicycles
Day 9 Day 10 Day 11 Day 12
50 sit-ups 55 sit-ups 60 sit-ups
25 crunches 27 crunches 30 crunches
27 leg raises
75 sec plank
30 leg raises
80 sec plank
33 leg raises
85 sec plank
REST
40 russian twists 45 russian twists 50 russian twists
40 bicycles 45 bicycles 50 bicycles

Day 13 Day 14 Day 15 Day 16

65 sit-ups 70 sit-ups 75 sit-ups
32 crunches 35 crunches 37 crunches
36 leg raises
95 sec plank
39 leg raises
100 sec plank
42 leg raises
105 sec plank
REST
55 russian twists 60 russian twists 65 russian twists
55 bicycles 60 bicycles 65 bicycles
Day 17 Day 18 Day 19 Day 20
80 sit-ups 85 sit-ups 90 sit-ups
40 crunches 42 crunches 45 crunches
45 leg raises
115 sec plank
48 leg raises
120 sec plank
51 leg raises
125 sec plank
REST
70 russian twists 75 russian twists 80 russian twists
70 bicycles 75 bicycles 80 bicycles
Day 21 Day 22 Day 23 Day 24
95 sit-ups 100 sit-ups 105 sit-ups
47 crunches 50 crunches 52 crunches
54 leg raises
135 sec plank
57 leg raises
140 sec plank
60 leg raises
145 sec plank
REST
85 russian twists 90 russian twists 95 russian twists
85 bicycles 90 bicycles 95 bicycles
Day 25 Day 26 Day 27 Day 28
110 sit-ups 115 sit-ups 120 sit-ups
55 crunches 58 crunches 60 crunches
63 leg raises
155 sec plank
66 leg raises
160 sec plank
69 leg raises
165 sec plank
REST
100 russian twists 105 russian twists 110 russian twists
100 bicycles 105 bicycles 110 bicycles

Day 29 Day 30 Day 31

125 sit-ups 130 sit-ups 135 sit-ups REST
62 crunches 65 crunches 68 crunches
72 leg raises 75 leg raises 78 leg raises
175 sec plank 180 sec plank 185 sec plank
115 russian twists 120 russian twists 125 russian twists
115 bicycles 120 bicycles 125 bicycles