The 10 Day Ab Challenge Playlist

DAY 01

Knee Crunches
Bicycles
Leg Drop

Beginner Routine:
3 rounds
10 repetitions for each exercise Rest 1 min between rounds Intermediate to Advanced Routine: 4 rounds
20 repetitions for each exercise Rest 1 min between rounds

Modifications: 
Knee Crunches
Come up as high as you can, without straining your neck. If your neck gets tired, lightly clasp your hands behind your head to provide support. Just make sure not to pull your head forward, instead work on lifting your chin up toward the sky and let the abs do the work.

Bicycles
Keep knees bent and feet on the floor, and twist your shoulders and reach elbow toward opposite knee.

Leg Drops
Keep knees bent during the leg drop instead of straight, and tap your toes on the floor.


DAY 02

Mountain Climbers
Sit Ups
T-Planks

Beginner Routine:
3 rounds
15 reps of Mountain climbers
10 reps of Sit-ups
5 reps of T-planks
Rest 1 min between rounds

Intermediate to Advanced Routine:
4 rounds
30 reps of mountain climbers
20 reps of sit-ups
10 reps of T-planks.
Rest 1 min between rounds

Modifications: 
Mountain Climbers
Take it slow and do toe taps instead. Drive knee in and tap the floor, then send leg back and repeat on other side. If wrists hurt, lay forearms on the floor and simply hold plank for a count of 20 seconds. 

Sit-Ups
Do crunches. Lightly clasp hands behind your head, tuck your chin and lift up your shoulder blades off the floor. Go as high as you can and then reverse motion.

T-Plank
If it's too much pressure on your wrists, come down to your forearms and knees. Further modification would be to lay on one side, prop your elbow right below your shoulder, hand out in front. Then bend your bottom knee, keeping the top leg straight and press your hips up and back down, for 10 reps. Then switch sides. (This is called a side plank.)


DAY 3

Star Reach
Single Leg Stretch
Spidey Plank

Beginner Routine:
3 rounds
Star reach: 30 sec each side
Single leg stretch: 30 sec
Spidey plank: 30 sec
Rest 1 min between rounds

Intermediate to Advanced Routine:
4 rounds
Star reach: 30 sec each side
Single leg stretch: 45 sec
Spidey plank: 1 min
Rest 1 min between rounds

Modifications: 
Star Reach
Come up only as high as you are comfortable with. Keep knee bent as you bring your hand to opposite leg. Key is to get your shoulder blade up off the floor.

Single Leg Stretch
Prop yourself up on your elbows so they are right below your shoulders (as you did for the Leg Drop on day 1), and keep the legs going in and out, heel tapping the floor as you extend. 

Spidey Plank
Hold plank (either from hands or on forearms) for 30 to 60 seconds. 


Day 4

3 Leg Dog to Plank
Criss Cross
Wipers

Beginner:
3 rounds
15 reps each exercise (for the Dog, do 8 on each side - that extra one is for good luck!)
Rest 1 min between rounds

Intermediate to Advanced:
4 rounds
21 reps each exercise (Do 11 on each side for the Dog, extra one for good luck!)
18 reps each exercise
15 reps each exercise (Do 8 each side for the Dog, extra one for good luck!)
12 reps each exercise
Rest 1 min between rounds

Modifications: 
3 Leg Dog to Plank
Keep both legs on the floor and do downward dog (hips extend up into the air) and go into plank. If wrists hurt, come down to forearms and lift hips up and then down into plank.

Criss Cross:
Keep both feet on the floor, then bring together left bent knee and right elbow to meet in the middle. Keep chin tucked in and shoulders off the floor as you switch from side to side. (It's like bicycles but one foot stays on the floor each rep.)

Wipers:
Do not bring knees all the way to the floor. Go only as low on each side as is comfortable for you.


DAY 5

Plank Push Ups
Heel Touches
Bridge Kicks

Beginner Routine:
3 rounds
Plank Push-Ups: 45 sec
Heel Touches: 30 sec
Bridge Kicks: 45 sec
Rest 1 min between rounds

Intermediate to Advanced Routine:
4 rounds
1 min of each exercise
45 sec of each exercise
30 sec of each exercise
45 sec of each exercise
Rest 1 min between rounds

Modifications: 
Plank Push Ups
Keep your knees on the floor and do the push ups from there.

Heel Touches :
Lightly clasp hands behind head if you need support and sway side to side.

Bridge Kicks:
Keep both feet on the floor and lift and lower hips.


DAY 6

Plank Leg Lift
V-sit
Reverse Plank Leg Lift

Beginner Routine:
3 rounds
Plank Leg Lift: 15 reps
V-sit: 12 reps
Reverse Plank Leg Lift: 9 reps
Rest 1 min between rounds

Intermediate to Advanced Routine:
4 rounds
5 rep of each exercise
10 reps of each exercise
15 reps of each exercise
20 reps of each exercise
Rest 1 min between rounds

Modifications: 
Plank Leg Lift
Come down onto forearms and knees, and lift up one knee at a time, alternating sides.

V-sit:
Do a regular sit-ups. Also try crunches, lightly clasping hands behind head and lifting shoulders up off the floor.

Reverse Plank Leg Lift:
Come down onto elbows, making sure they are below shoulders, with your bum on the floor. Lift butt and hips up off the floor and then lower. Repeat for reps.


DAY 7

X-Plank
Double Leg Lift
Plank Jacks

Beginner Routine:
3 rounds
45 sec each exercise
Rest 1 min between rounds

Intermediate to Advanced Routine:
5 rounds
45 sec each exercise
Rest 1 min between rounds

Modifications: 
X-Plank
Get onto your forearms and knees and lift from there.

Double Leg Lift:
Drop one leg at a time.

Plank Jack:
Come down to forearms and step out the legs one at a time, and then step them in one at a time.


DAY 8

Dolphin Twist
Side Plank Twist
Star Reach

Beginner Routine:
3 rounds
Round 1: 20 reps of each exercise
Round 2: 15 reps of each exercise
Round 3: 10 reps of each exercise
Rest 1 min between rounds

Intermediate to Advanced Routine:
5 rounds
Round 1 & 2: 20 reps of each exercise
Round 3 & 4: 15 reps of each exercise
Round 5: 10 reps of each exercise
Rest 1 min between rounds

Modifications: 
Dolphin Twist:
Keep knees on the floor and twist as far as is comfortable.

Side Plank Twist:
Keep one forearm on the floor. Bend the leg that is against the floor 90 degrees so foot is behind you. Keep upper leg extended and lift up hips, keeping the bottom knee on the floor. Then do the twist. 

Star Reach:
Come up only as high as you can or that is comfortable for you. Even slightly raising the shoulder off the floor works well. Keep knees bent and feet on the floor if necessary.


DAY 9

Side Plank Crunch
Extended Plank Walkout
Plank Crossover

Beginner Routine:
4 rounds
10 repetitions each exercise for the 4 rounds
Rest 1 min between rounds

Intermediate to Advanced Routine:
5 rounds
1 min reps of each exercise for the 5 rounds
Rest for 1 min between rounds

Modifications: 
Side Plank Crunch:
Come onto forearm with elbow right below shoulder, and bend bottom leg 90 degress. Do side presses by lifting hips up and down.

Extended Plank Walkout:
Place knees on the floor and walk your hands out to a modified plank, then reverse motion and walk hands back in and stand tall from your knees. Repeat.

Plank Crossover:
Come down onto forearms with elbows right below shoulders, and place knees on the floor. From there lift and crossover leg and tap other side of floor with toes. Reverse motion and come back to starting position. Repeat, alternating sides. 


DAY 10

Rotational Plank
Lifted Knee Crunches
Squat Thrusts

Beginner Routine:
3 rounds
Rotational Plank: 30 reps
Lifted Knee Crunches: 20 reps
Squat Thrusts: 10 reps
Rest 1 min between rounds

Intermediate to Advanced Routine:
4 rounds
30 sec of each exercise
45 sec of each exercise
30 sec of each exercise
45 sec of each exercise
Rest 1 min between rounds

Modifications: 
Rotational Plank:
Come down onto forearms and hold plank for 30 - 60 seconds

Lifted Knee Crunches:
Keep both feet on the floor and do regular crunches, keeping hands lightly clasped behind your head if you need support.

Squat Thrusts:
Instead of jumping legs back into plank position, extend one leg back and then the other. When returning to start position, bring one leg back at a time and slowly stand back up.