Ready for a sure-fire way to toned legs and rockin’ abs for the beach this summer? Great! This is not going to take long (actually just five to six minutes per day), but it will be challenging!
We just completed this 30-day Butt & Abs challenge here at Xceleration Fitness, and wow! This was a tough but fun challenge and we have definitely built some tight and toned legs as well as some six-pack abs in this gym!
Here is your workout:
| Butt | Abs | ||
| Day #1 | 20 High Box Pistol Squats | 1:00 Plank | |
| Day #2 | 30 High Box Pistol Squats | 1:15 Plank | |
| Day #3 | Rest | 1:30 Plank | |
| Day #4 | 20 High Box Pistol Squats | 1:45 Plank | |
| Day #5 | 30 High Box Pistol Squats | 2:00 Plank | |
| Day #6 | 40 High Box Pistol Squats | 2:15 Plank | |
| Day #7 | Rest | 2:30 Plank | |
| Day #8 | 30 Mid Box Pistol Squats | 2:45 Plank | |
| Day #9 | 40 Mid Box Pistol Squats | 3:00 Plank | |
| Day #10 | Rest | 3:15 Plank | |
| Day #11 | 30 Mid Box Pistol Squats | 3:30 Plank | |
| Day #12 | 40 Mid Box Pistol Squats | 3:45 Plank | |
| Day #13 | 50 Mid Box Pistol Squats | 4:00 Plank | |
| Day #14 | Rest | 4:15 Plank | |
| Day #15 | 20 Low Box Pistol Squats 4 | 4:30 Plank | |
| Day #16 | 30 Low Box Pistol Squats | 4:45 Plank | |
| Day #17 | Rest | 5:00 Plank | |
| Day #18 | 20 Low Box Pistol Squats | 100 Plank Hip Dips | |
| Day #19 | 30 Low Box Pistol Squats | 5:00 Plank | |
| Day #20 | 40 Low Box Pistol Squats | 100 Plank Hip Dips | |
| Day #21 | Rest | 5:00 Plank | |
| Day #22 | 30 Weighted Mid Pistol Squats | 100 Plank Hip Dips | |
| Day #23 | 40 Weighted Mid Pistol Squats | 5:00 Plank | |
| Day #24 | Rest | 100 Plank Hip Dips | |
| Day #25 | 30 Weighted Mid Pistol Squats | 5:15 Plank | |
| Day #26 | 40 Weighted Mid Pistol Squats | 100 Plank Hip Dips | |
| Day #27 | 50 Weighted Mid Pistol Squats | 5:30 Plank | |
| Day #28 | Rest | 100 Plank Hip Dips | |
| Day #29 | 20 Weighted Low Pistol Squats | 5:45 Plank | |
| Day #30 | 30 Weighted Low Pistol Squats | Rest | |
| Day #31 | 1 Unassisted Pistol Squat | 6:00 Plank |
As you can see, this challenge gets progressively harder as the days go by. Don’t worry, though, your body will adapt as your legs will get stronger and your flexibility will dramatically increase (especially with your hips). Oh yeah, and your core will be way more cut from start to finish with this challenge.
Here are the video demonstrations for the exercises:
Print this off and mark down each day! Build the momentum and keep it going for 30 days. The end result is that you will be on the beach this summer with a tight and toned butt with some flat, sexy abs.
If you really want to take your abs and butt to the next level, you can email me atben.boudro@gmail.com for free healthy grocery list. Remember, abs are made in the kitchen!
Chase it!
