30 Day Crunch Challenge

| Viewed 13,998 times | Reading Time: 2 minutes

 30 DAY CRUNCH CHALLENGE

Take up the 30 Day Crunch Challenge this month and tone up and boost your core body muscles to the max.

This is one of our most popular challenges to date and gives off the best results – if you stick to it and complete all 30 days!

The 30 day crunch challenge will help tighten up your core and give you those fantastic abs you always wanted.  If you complete all 30 days of the 30 day crunch challenge you will see a noticeable difference! Abdominal crunches are similar to sit ups, except you only lift your upper back and shoulders off the floor rather than sitting completely upright.

The challenge has 1 exercise which you have to do each day. The time spent doing the exercise slowly increases day by day to help you build up your core body muscle strength gradually. This ensures you are able to complete the final day of the challenge easily. The sit up challenge isn’t easy but if completed you will see the difference. Your endurance will build day by day and 135 crunches will be like a warm up.

You only have to do the amount of time shown on the challenge chart once per day. However, if you are feeling brave then you can repeat each day’s challenge as many times as you like. Remember by day 30 it will be very hard to do multiple times (that eould be 270 or 405 crunches)

Please follow the challenge chart below each day, and let us know how your progress goes on by tweeting us @30dayfitness with the hashtag #30DFC

30 DAY CRUNCH CHALLENGE EXERCISES

If you are unsure how to perform a burpee follow our simple step by step guide.

  • HOW TO DO A CRUNCH
  • Crunches work your rectus abdoinus, transversus abdominus, internal obliques and external obliques.

HOW TO DO A CRUNCH VIDEO DEMONSTRATION

30 DAY CRUNCH CHALLENGE CHART

30 day crunch challenge chart free download

30 DAY CRUNCH CHALLENGE DAILY ROUTINE

  • Day 1: 20 crunches
  • Day 2: 25 crunches
  • Day 3: 30 crunches
  • Day 4: 35 crunches
  • Day 5: rest day
  • Day 6: 40 crunches
  • Day 7: 45 crunches
  • Day 8: 50 crunches
  • Day 9: 55 crunches
  • Day 10: rest day
  • Day 11: 60 crunches
  • Day 12: 65 crunches
  • Day 13: 70 crunches
  • Day 14: 75 crunches
  • Day 15: rest day
  • Day 16: 80 crunches
  • Day 17: 85 crunches
  • Day 18: 90 crunches
  • Day 19: 95 crunches
  • Day 20: rest day
  • Day 21: 100 crunches
  • Day 22: 105 crunches
  • Day 23: 110 crunches
  • Day 24: 115 crunches
  • Day 25: rest day
  • Day 26: 120 crunches
  • Day 27: 125 crunches
  • Day 28: 130 crunches
  • Day 29: 140 crunches
  • Day 30: rest day

Want more awesome fitness challenges & exercises?

Then make sure you like and follow our Facebook page for the best fitness exercises, guides and of coure memes!

Follow On Facebook