Entrainement

Challenge Abdos 30 Jours, relevez le défi !

30 Day AB Challenge

SEMAINE 1:

JOUR 1: 30 Crunches, 20 Bicycle Crunches, 10 Jack Knife Sit Ups

JOUR 2: 20 Floor Oblique Crunches (10 de chaque coté), 20 russian Twists, 20 Alternate Heel Touches, 20 Second Floor Sprint

JOUR 3: 20 Bicycle Crunches, 20 Frog Sit Ups, 30 Cross Body Crunches (15 de chaque coté), 10 russian Twists

JOUR 4: REPOS

JOUR 5: 10 burpees, 10 leg raises, 20 second scissor kicks, 20 tuck crunches, 20 second floor sprint.

JOUR 6: 40 floor oblique crunches(20 de chaque coté), 20 russian twists, 40 cross body crunches (20 de chaque coté).

JOUR 7: 30 crunches, 20 jack knife sit ups, 30 seconds of scissor kicks, 20 second floor sprint

 

SEMAINE 2:

JOUR 8: REPOS

JOUR 9: 30 bicycle crunches, 15 leg raise , 10 burpees, 20 tuck crunches.

JOUR 10: 20 frog sit ups, 10 leg raises, 10 burpees, 25 jack knife sit ups, 30 seconds of scissor kicks.

JOUR 11: 40 crunches, 30 bicycle crunches, 30 alternative heel touchers, 20 second floor sprint.

JOUR 12: REPOS

JOUR 13 60 floor oblique crunches (30 de chaque coté), 45 russian twists, 10 ski abs.

JOUR 14: 15 burpees, 20 jack knife sit ups, 60 cross body crunches (30 de chaque coté), 30 tuck crunches.

 

SEMAINE 3:

JOUR 15: 50 crunches, 60 russian twists, 40 heel touchers, 60 floor oblique crunches (30 de chaque coté).

JOUR 16: REPOS

JOUR 17: 45 jack knife sit ups, 40 frog sit ups, 60 cross body crunches (30 de chaque coté), 20 ski abs.

JOUR 18: 100 crunches, 60 bicycle crunches, 20 leg raises (15 de chaque coté), 45 second floor sprint

JOUR19: 20 burpees, 30 seconds floor sprint, 100 crunches, 20 ski abs, 40 jack knife sit ups.

JOUR 20: REPOS

JOUR 21: 80 bicycle crunches, 100 floor oblique crunches (50 de chaque coté), 60 russian twists

 

SEMAINE 4:

JOUR 22: 50 frog sit ups, 40 jack knife sit ups, 25 leg raises, 60 seconds of scissor kicks, 40 tuck crunches

JOUR 23: 1 minute of floor sprints, 20 burpees, 150 crunches,80 cross body crunches (40 de chaque coté), 30 ski abs

JOUR 24: REPOS

JOUR 25: 100 bicycle crunches, 100 crunches, 100 floor oblique crunches, 30 ski abs.

JOUR 26: 60 jack knife sit ups, 100 cross body crunches (50 de chaque coté),30 leg raises, 100 alternative heel touches, 20 burpees.

JOUR 27: 150 Crunches, 35 leg raises, 100 bicycle crunches, 100 floor oblique crunches (50 de chaque coté).

JOUR 28: REPOS

 

DERNIER EFFORT:

JOUR 29: 200 crunches, 75 Jack knife sit ups, 75 tuck sit ups, 50 frog sit ups, 100 seconds of scissor kicks, 60 second floor sprint, 15 burpees.

JOUR30: 100 bicycle crunches, 100 alternate heel touches, 100 russian twists, 100 floor oblique crunches, 20 ski abs, 60 second floor sprints

 

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