Welcome to the April Abs Challenge for April
My monthly exercise challenge for April is one for the core, this challenge has two exercises each day, one to target the upper abdominals and one to target the lower abdominals. All you need is a few minutes each day and a little motivation, we will get you into the habit of doing a little exercise every day. The challenge is progressive and very simple, just going up by one rep daily. The two exercises will only take a little time to complete. Our challenges are designed to keep you active and working, NOT to provide ridiculously hard workouts, participation is what’s important.
Each exercise has progressive variations to suit your fitness and ability level.
This exercise challenge will work your abdominal muscles every day, building strength and stamina and improving your core stability. The abdominals have an essential role in everyday life and should not be understated; they help support your trunk, protect your lower back and enable you to go about your day. A sound core will ensure you can perform at your best, prevent injury, and allow you to do manual tasks without fatigue.
Equipment Needed
- A Good Exercise Mat
Test your progress
To test how we get on throughout the month and how well you’ve progressed, it’s a good idea to perform a simple sit-up test. It would be helpful to recruit a friend or loved one to help you time your effort and keep count. All you need to do is set a timer to one minute and perform as many repetitions of a full sit-up exercise as you can within the minute.
Warning: If you feel pain during the test or are unable to continue, stop and record the number you achieved.
Repeat the test at the end of the month to check how much progress you have made.
Scoring the Challenge
The challenge is split into 3 levels for which you can score your progress, you don’t need to keep to one level, You can mix & match and go up or down a level. Each level has a score associated with it, use the free-scoring sheet available for download below to track your progress and tally your total score for the month
You get either one, two or three points for the target level and either one, two or three points for the exercise variation. A maximum of ‘6’ per day and a minimum of ‘2’, unless you skip a day in which case it would be ‘0’.
Download Scoring Sheet
April Abs Challenge Scoring Sheet 70 KB 32 downloads
Scoring sheet to be used with the April Abs Challenge …e.g, if you choose the LEVEL 2 target Guide and Level 2 Exercise Level of Box Crunch and Alternate Leg Lower you will get two points for the targets achieved and two points for the exercise variation for a grand total of four points for the day, simple.
NOTE: You can choose level 1 target with level 3 exercise level or any other combination, use the scoring sheet to track each day.
Challenge Design
The April Abs challenge has been put together as a simple ascending pyramid design programme with reps going up at a steady rate of one per day for both Crunches & Leg Lowers, don’t be fooled by its simplicity. The goal of these challenges is to get you moving and doing a little something every day.
The willpower required to get yourself doing these exercises will often be greater than the effort required to do them.
AprilAbs Target Table
| Day | level 1 | level 2 | level 3 |
|---|---|---|---|
| 1 | 10 | 20 | 30 |
| 2 | 11 | 22 | 33 |
| 3 | 12 | 24 | 36 |
| 4 | 13 | 26 | 39 |
| 5 | 14 | 28 | 42 |
| 6 | 15 | 30 | 45 |
| 7 | 16 | 32 | 48 |
| 8 | 17 | 34 | 51 |
| 9 | 18 | 36 | 54 |
| 10 | 19 | 38 | 57 |
| 11 | 20 | 40 | 60 |
| 12 | 21 | 42 | 63 |
| 13 | 22 | 44 | 66 |
| 14 | 23 | 46 | 69 |
| 15 | 24 | 48 | 72 |
| 16 | 25 | 50 | 75 |
| 17 | 26 | 52 | 78 |
| 18 | 27 | 54 | 81 |
| 19 | 28 | 56 | 84 |
| 20 | 29 | 58 | 87 |
| 21 | 30 | 60 | 90 |
| 22 | 31 | 62 | 93 |
| 23 | 32 | 64 | 96 |
| 24 | 33 | 66 | 99 |
| 25 | 34 | 68 | 102 |
| 26 | 35 | 70 | 105 |
| 27 | 36 | 72 | 108 |
| 28 | 37 | 74 | 111 |
| 29 | 38 | 76 | 114 |
| 30 | 39 | 78 | 117 |
Your Daily Target Guide
Exercise Variations
Easy (+ 1 point)
- Bent Knee Crunch
- Alternate Bent Knee Leg Lower
Intermediate (+2 points)
- Box Crunch
- Alternate Leg lower
Hard (+3 points)
- Knee Tuck Crunch
- Straight Leg Lower
Crunches
To start, lie on your back in the supine position with your legs bent and feet flat on the floor about hip-width apart.
- Choose arm the position for chosen intensity.
- From this position contract, your abdominal muscles lifting your head shoulders and mid-back off the floor,
- Hold this position for a second or two at the top and slowly resist as you lower yourself back to the floor.
- Remember not to thrust your upper body up off the floor.
Easy – Bent Knee Crunch
Intermediate – Box Crunch
Hard – Knee Tuck Crunch
Leg Lower
To start, lie on your back in the supine position with your legs bent and feet flat on the floor about hip-width apart. You will now raise one or both legs up off the floor and maintain a 90-degree angle or straighten fully depending on the level of intensity you require.
- Focus on lowering towards the floor slowly & under control
- Maintain abdominal tension
- Remember to breath
Level 1 Easy – Alternate Bent Knee Leg Lower
Level 2 Moderate – Alternating Leg lowers
Level 3 Hard – Straight Leg Lower
April Abs Day 1 Targets (1st April)
Day 1 of AprilAbs Abs Challenge and just 10, 20 or 30 Crunches & Leg Lowers. This challenge is a steady climb so take your time & focus on really working that core.
- Level 1 = 10 Crunches and 10 Leg Lowers
- Level 2 = 20 Crunches and 10 Leg Lowers
- Level 3 = 30 Crunches and 10 Leg Lowers
BONUS POINTS
- Level 1 = Bent Knee Crunch & Alternate Bent Knee Leg Lower (+ 1 Points)
- Level 2 = Box Crunch & Alternate Leg Lowers (+2 Points)
- Level 3 = Knee Tuck Crunch & Straight-Leg Lowers (+3 Points)
April Abs Day 2 Targets (2nd April)
Day 2 of AprilAbs Abs Challenge with 11, 22 or 33 Crunches & Leg Lowers. Simple! Make sure you keep good form & protecting your lower back. Slow it down & do it right.
- Level 1 = 11 Crunches and 11 Leg Lowers
- Level 2 = 22 Crunches and 22 Leg Lowers
- Level 3 = 33 Crunches and 33 Leg Lowers
BONUS POINTS
- Level 1 = Bent Knee Crunch & Alternate Bent Knee Leg Lower (+ 1 Points)
- Level 2 = Box Crunch & Alternate Leg Lowers (+2 Points)
- Level 3 = Knee Tuck Crunch & Straight-Leg Lowers (+3 Points)
April Abs Day 3 Targets (3rd April)
Day 3 of AprilAbs Abs Challenge is 12, 24 or 36 Crunches and Leg Lowers. Do this on waking & you’ll torch your abs & get them fired up for the day.
- Level 1 = 12 Crunches and 12 Leg Lowers
- Level 2 = 24 Crunches and 24 Leg Lowers
- Level 3 = 36 Crunches and 36 Leg Lowers
BONUS POINTS
- Level 1 = Bent Knee Crunch & Alternate Bent Knee Leg Lower (+ 1 Points)
- Level 2 = Box Crunch & Alternate Leg Lowers (+2 Points)
- Level 3 = Knee Tuck Crunch & Straight-Leg Lowers (+3 Points)
April Abs Day 4 Targets (4th April)
Day 4 of AprilAbs Abs Challenge with 13, 26 or 39 Crunches & Leg Lowers. It’s all for you work as hard as you can if you want to feel the results.
- Level 1 = 16 Crunches and 16 Leg Lowers
- Level 2 = 26 Crunches and 26 Leg Lowers
- Level 3 = 39 Crunches and 39 Leg Lowers
BONUS POINTS
- Level 1 = Bent Knee Crunch & Alternate Bent Knee Leg Lower (+ 1 Points)
- Level 2 = Box Crunch & Alternate Leg Lowers (+2 Points)
- Level 3 = Knee Tuck Crunch & Straight-Leg Lowers (+3 Points)
April Abs Day 5 Targets (5 April)
Day 5 of AprilAbs Abs Challenge with 14, 28 or 42 Crunches & Leg Lowers. So abs may not be visible but they are the most important. That’s why it’s called ‘core’.
- Level 1 = 14 Crunches and 14 Leg Lowers
- Level 2 = 28 Crunches and 28 Leg Lowers
- Level 3 = 42 Crunches and 42 Leg Lowers
BONUS POINTS
- Level 1 = Bent Knee Crunch & Alternate Bent Knee Leg Lower (+ 1 Points)
- Level 2 = Box Crunch & Alternate Leg Lowers (+2 Points)
- Level 3 = Knee Tuck Crunch & Straight-Leg Lowers (+3 Points)
April Abs Day 6 Targets (6th April)
Day 6 of AprilAbs Abs Challenge and 15, 30 or 45 Crunches and Leg Lowers to get done, Making yourself stronger from the inside out. Now that’s what it’s all about.
- Level 1 = 15 Crunches and 15 Leg Lowers
- Level 2 = 30 Crunches and 30 Leg Lowers
- Level 3 = 45 Crunches and 45 Leg Lowers
BONUS POINTS
- Level 1 = Bent Knee Crunch & Alternate Bent Knee Leg Lower (+ 1 Points)
- Level 2 = Box Crunch & Alternate Leg Lowers (+2 Points)
- Level 3 = Knee Tuck Crunch & Straight-Leg Lowers (+3 Points)
April Abs Day 7 Targets (7 April)
Day 7 of AprilAbs Abs Challenge with 16, 32 or 48 Crunches AND Leg Lowers. The first week ‘done’ & the soreness should be wearing off by now as your body adjusts to it!
- Level 1 = 16 Crunches and 16 Leg Lowers
- Level 2 = 32 Crunches and 32 Leg Lowers
- Level 3 = 48 Crunches and 48 Leg Lowers
BONUS POINTS
- Level 1 = Bent Knee Crunch & Alternate Bent Knee Leg Lower (+ 1 Points)
- Level 2 = Box Crunch & Alternate Leg Lowers (+2 Points)
- Level 3 = Knee Tuck Crunch & Straight-Leg Lowers (+3 Points)
April Abs Day 8 Targets (8 April)
Day 8 of AprilAbs Abs Challenge with 17, 34 or 51 Crunches and Leg Lowers. It really is a small part of your whole day to look after yourself.
- Level 1 = 17 Crunches and 17 Leg Lowers
- Level 2 = 34 Crunches and 34 Leg Lowers
- Level 3 = 51 Crunches and 51 Leg Lowers
BONUS POINTS
- Level 1 = Bent Knee Crunch & Alternate Bent Knee Leg Lower (+ 1 Points)
- Level 2 = Box Crunch & Alternate Leg Lowers (+2 Points)
- Level 3 = Knee Tuck Crunch & Straight-Leg Lowers (+3 Points)
April Abs Day 9 Targets (9 April)
Day 9 of AprilAbs Abs Challenge with 18, 36 or 54 Crunches & Leg Lowers. You may not have a “six-pack” but you’ll have a #coreblimey core if you keep it up.
- Level 1 = 18 Crunches and 18 Leg Lowers
- Level 2 = 36 Crunches and 36 Leg Lowers
- Level 3 = 54 Crunches and 54 Leg Lowers
BONUS POINTS
- Level 1 = Bent Knee Crunch & Alternate Bent Knee Leg Lower (+ 1 Points)
- Level 2 = Box Crunch & Alternate Leg Lowers (+2 Points)
- Level 3 = Knee Tuck Crunch & Straight-Leg Lowers (+3 Points)
April Abs Day 10 Targets (10th April)
Day 10 of AprilAbs Abs Challenge with 19. 38 or 57 Crunches AND Leg Lowers. Working upper & lower abs means you’ll increase balance, and posture & prevent lower back pain.
- Level 1 = 19 Crunches and 19 Leg Lowers
- Level 2 = 38 Crunches and 38 Leg Lowers
- Level 3 = 57 Crunches and 57 Leg Lowers
BONUS POINTS
- Level 1 = Bent Knee Crunch & Alternate Bent Knee Leg Lower (+ 1 Points)
- Level 2 = Box Crunch & Alternate Leg Lowers (+2 Points)
- Level 3 = Knee Tuck Crunch & Straight-Leg Lowers (+3 Points)
April Abs Day 11 Targets (11th April)
Day 11 of AprilAbs Abs Challenge with 20, 40 or 60 crunches & leg . Remember to exhale on your way up drawing your belly button towards your spine.
- Level 1 = 20 Crunches and 20 Leg Lowers
- Level 2 = 40 Crunches and 40 Leg Lowers
- Level 3 = 60 Crunches and 60 Leg Lowers
BONUS POINTS
- Level 1 = Bent Knee Crunch & Alternate Bent Knee Leg Lower (+ 1 Points)
- Level 2 = Box Crunch & Alternate Leg Lowers (+2 Points)
- Level 3 = Knee Tuck Crunch & Straight-Leg Lowers (+3 Points)
April Abs Day 12 Targets (12th April)
Day 12 of AprilAbs Abs Challenge, 21, 42 or 63 crunches & leg. So you may find the exercises easier. They are still working, it’s called progress!
- Level 1 = 21 Crunches and 21 Leg Lowers
- Level 2 = 42 Crunches and 42 Leg Lowers
- Level 3 = 63 Crunches and 63 Leg Lowers
BONUS POINTS
- Level 1 = Bent Knee Crunch & Alternate Bent Knee Leg Lower (+ 1 Points)
- Level 2 = Box Crunch & Alternate Leg Lowers (+2 Points)
- Level 3 = Knee Tuck Crunch & Straight-Leg Lowers (+3 Points)
April Abs Day 13 Targets (13th April)
Day 13 of #AprilAbs Abs Challenge with 22, 44 or 65 crunches & leg .
- Level 1 = 22
- Level 2 = 44
- Level 3 = 66
Remember doing 22 really well is better than crunching out 50 really poor ones.
BONUS POINTS
- Level 1 = Bent Knee Crunch & Alternate Bent Knee Leg Lower (+ 1 Points)
- Level 2 = Box Crunch & Alternate Leg Lowers (+2 Points)
- Level 3 = Knee Tuck Crunch & Straight-Leg Lowers (+3 Points)
April Abs Day 14 Targets (14th April)
Day 14 of #AprilAbs Abs Challenge with 23, 46 or 69 crunches & leg .
- Level 1 = 23
- Level 2 = 46
- Level 3 = 69
These exercises should be in your routine to help maintain your core for a better version of you.
BONUS POINTS
- Level 1 = Bent Knee Crunch & Alternate Bent Knee Leg Lower (+ 1 Points)
- Level 2 = Box Crunch & Alternate Leg Lowers (+2 Points)
- Level 3 = Knee Tuck Crunch & Straight-Leg Lowers (+3 Points)
April Abs Day 15 Targets (15th April)
Day 15 of AprilAbs Abs Challenge, 24 and it’s 24, 48 or 72 crunches & leg lowers. So it may be taking longer but are you not worth it? A small amount of time for a big success.
- Level 1 = 24 Crunches and 24 Leg Lowers
- Level 2 = 48 Crunches and 48 Leg Lowers
- Level 3 = 72 Crunches and 72 Leg Lowers
BONUS POINTS
- Level 1 = Bent Knee Crunch & Alternate Bent Knee Leg Lower (+ 1 Points)
- Level 2 = Box Crunch & Alternate Leg Lowers (+2 Points)
- Level 3 = Knee Tuck Crunch & Straight-Leg Lowers (+3 Points)
April Abs Day 16 Targets (16th April)
Day 16 of AprilAbs Abs Challenge and it’s 25, 50 or 75 crunches & leg to do. If you do something every day it becomes part of your routine. Make it your routine.
- Level 1 = 25 Crunches and 25 Leg Lowers
- Level 2 = 50 Crunches and 50 Leg Lowers
- Level 3 = 75 Crunches and 75 Leg Lowers
BONUS POINTS
- Level 1 = Bent Knee Crunch & Alternate Bent Knee Leg Lower (+ 1 Points)
- Level 2 = Box Crunch & Alternate Leg Lowers (+2 Points)
- Level 3 = Knee Tuck Crunch & Straight-Leg Lowers (+3 Points)
April Abs Day 17 Targets (17th April)
Day 17 of AprilAbs Abs Challenge, Today it’s 26, 52 or 78 crunches & leg lowers. So 2 weeks left to make the most of your abs. Are they going to be fab? You bet they are!
- Level 1 = 26 Crunches and 26 Leg Lowers
- Level 2 = 52 Crunches and 52 Leg Lowers
- Level 3 = 78 Crunches and 78 Leg Lowers
BONUS POINTS
- Level 1 = Bent Knee Crunch & Alternate Bent Knee Leg Lower (+ 1 Points)
- Level 2 = Box Crunch & Alternate Leg Lowers (+2 Points)
- Level 3 = Knee Tuck Crunch & Straight-Leg Lowers (+3 Points)
April Abs Day 18 Targets (18th April)
Day 18 of AprilAbs Abs Challenge with 27, 54 or 81 crunches & leg lower to do. Making a stronger core will strengthen other areas of your body too. What are waiting for?
- Level 1 = 27 Crunches and 27 Leg Lowers
- Level 2 = 54 Crunches and 54 Leg Lowers
- Level 3 = 81 Crunches and 81 Leg Lowers
BONUS POINTS
- Level 1 = Bent Knee Crunch & Alternate Bent Knee Leg Lower (+ 1 Points)
- Level 2 = Box Crunch & Alternate Leg Lowers (+2 Points)
- Level 3 = Knee Tuck Crunch & Straight-Leg Lowers (+3 Points)
April Abs Day 19 Targets (19th April)
Day 19 of AprilAbs Abs Challenge and it’s 28, 56 or 84 crunches & leg lower to do. You don’t need a fancy gym, trainers or gym gear to get fit. You just need to turn up & do it!
- Level 1 = 28 Crunches and 28 Leg Lowers
- Level 2 = 56 Crunches and 56 Leg Lowers
- Level 3 = 84 Crunches and 84 Leg Lowers
BONUS POINTS
- Level 1 = Bent Knee Crunch & Alternate Bent Knee Leg Lower (+ 1 Points)
- Level 2 = Box Crunch & Alternate Leg Lowers (+2 Points)
- Level 3 = Knee Tuck Crunch & Straight-Leg Lowers (+3 Points)
April Abs Day 20 Targets (20th April)
Day 20 of AprilAbs Abs Challenge, your targets are 29, 58 or 87 crunches & leg lowers. So don’t procrastinate. It’s all for you. Just lay down & do it!
- Level 1 = 29 Crunches and 29 Leg Lowers
- Level 2 = 58 Crunches and 58 Leg Lowers
- Level 3 = 87 Crunches and 87 Leg Lowers
BONUS POINTS
- Level 1 = Bent Knee Crunch & Alternate Bent Knee Leg Lower (+ 1 Points)
- Level 2 = Box Crunch & Alternate Leg Lowers (+2 Points)
- Level 3 = Knee Tuck Crunch & Straight-Leg Lowers (+3 Points)
April Abs Day 21 Targets (21st April)
Day 21 of AprilAbs Abs Challenge with 30, 60 or 90 crunches & leg lowers. 10 more days to do. You can finish this & see the results. What are you waiting for?
- Level 1 = 30 Crunches and 30 Leg Lowers
- Level 2 = 60 Crunches and 60 Leg Lowers
- Level 3 = 90 Crunches and 90 Leg Lowers
BONUS POINTS
- Level 1 = Bent Knee Crunch & Alternate Bent Knee Leg Lower (+ 1 Points)
- Level 2 = Box Crunch & Alternate Leg Lowers (+2 Points)
- Level 3 = Knee Tuck Crunch & Straight-Leg Lowers (+3 Points)
April Abs Day 22 Targets (22nd April)
Day 22 of AprilAbs Abs Challenge with 31, 62 or 93 crunches + leg lowers. So Easter is over so you have even more reason to get down & crunch yourself to a stone core!
- Level 1 = 31 Crunches and 31 Leg Lowers
- Level 2 = 62 Crunches and 62 Leg Lowers
- Level 3 = 93 Crunches and 93 Leg Lowers
BONUS POINTS
- Level 1 = Bent Knee Crunch & Alternate Bent Knee Leg Lower (+ 1 Points)
- Level 2 = Box Crunch & Alternate Leg Lowers (+2 Points)
- Level 3 = Knee Tuck Crunch & Straight-Leg Lowers (+3 Points)
April Abs Day 23 Targets (23rd April)
Day 23 of AprilAbs Abs Challenge, Today you have 32, 64 or 96 crunches & leg lowers to do. Make some time for yourself and complete this challenge
- Level 1 = 32 Crunches and 32 Leg Lowers
- Level 2 = 64 Crunches and 64 Leg Lowers
- Level 3 = 96 Crunches and 96 Leg Lowers
BONUS POINTS
- Level 1 = Bent Knee Crunch & Alternate Bent Knee Leg Lower (+ 1 Points)
- Level 2 = Box Crunch & Alternate Leg Lowers (+2 Points)
- Level 3 = Knee Tuck Crunch & Straight-Leg Lowers (+3 Points)
April Abs Day 24 Targets (24th April)
Day 24 of AprilAbs Abs Challenge & it’s 33, 66 or 99 Crunches & Leg Lowers. Into your last week so push yourself to the limit to finish this with determination.
- Level 1 = 33 Crunches and 33 Leg Lowers
- Level 2 = 66 Crunches and 66 Leg Lowers
- Level 3 = 99 Crunches and 99 Leg Lowers
BONUS POINTS
- Level 1 = Bent Knee Crunch & Alternate Bent Knee Leg Lower (+ 1 Points)
- Level 2 = Box Crunch & Alternate Leg Lowers (+2 Points)
- Level 3 = Knee Tuck Crunch & Straight-Leg Lowers (+3 Points)
April Abs Day 25 Targets (25th April)
Day 25 of AprilAbs Abs Challenge with 34, 68 or 102 Crunches/Leg Lowers. So the number is rising but the days to do are getting few so pull it out of the bag to finish it.
- Level 1 = 34 Crunches and 34 Leg Lowers
- Level 2 = 68 Crunches and 68 Leg Lowers
- Level 3 = 102 Crunches and 102 Leg Lowers
BONUS POINTS
- Level 1 = Bent Knee Crunch & Alternate Bent Knee Leg Lower (+ 1 Points)
- Level 2 = Box Crunch & Alternate Leg Lowers (+2 Points)
- Level 3 = Knee Tuck Crunch & Straight-Leg Lowers (+3 Points)
April Abs Day 26 Targets (26th April)
Day 26 of #AprilAbs Abs Challenge & it’s 35, 70 or 105 crunches/leg lowers today. Getting closer and closer to the finish line, don’t break your 25-day streak and get these done today.
- Level 1 = 35 Crunches and 35 Leg Lowers
- Level 2 = 70 Crunches and 70 Leg Lowers
- Level 3 = 105 Crunches and 105 Leg Lowers
BONUS POINTS
- Level 1 = Bent Knee Crunch & Alternate Bent Knee Leg Lower (+ 1 Points)
- Level 2 = Box Crunch & Alternate Leg Lowers (+2 Points)
- Level 3 = Knee Tuck Crunch & Straight-Leg Lowers (+3 Points)
April Abs Day 27 Targets (27th April)
Day 27 of AprilAbs Abs Challenge with 36, 72 or 108 crunches/leg lowers to get done. Into your last few days on this challenge. Dig deep to get those abs working for you.
- Level 1 = 36 Crunches and 36 Leg Lowers
- Level 2 = 72 Crunches and 72 Leg Lowers
- Level 3 = 108 Crunches and 108 Leg Lowers
BONUS POINTS
- Level 1 = Bent Knee Crunch & Alternate Bent Knee Leg Lower (+ 1 Points)
- Level 2 = Box Crunch & Alternate Leg Lowers (+2 Points)
- Level 3 = Knee Tuck Crunch & Straight-Leg Lowers (+3 Points)
April Abs Day 28 Targets (28th April)
Day 28 of AprilAbs Abs Challenge and it’s 37, 74 or 111 crunches/leg lower today. If you can’t see them you can definitely feel them by now, in everything you do.
- Level 1 = 37 Crunches and 37 Leg Lowers
- Level 2 = 74 Crunches and 74 Leg Lowers
- Level 3 = 111 Crunches and 111 Leg Lowers
BONUS POINTS
- Level 1 = Bent Knee Crunch & Alternate Bent Knee Leg Lower (+ 1 Points)
- Level 2 = Box Crunch & Alternate Leg Lowers (+2 Points)
- Level 3 = Knee Tuck Crunch & Straight-Leg Lowers (+3 Points)
April Abs Day 29 Targets (29th April)
Day 29 of AprilAbs Abs Challenge with 38, 76 or 114 crunches/leg lowers. Nearly done on this challenge you’ll be glad to hear. You can thank us tomorrow!
- Level 1 = 38 Crunches and 38 Leg Lowers
- Level 2 = 76 Crunches and 76 Leg Lowers
- Level 3 = 114 Crunches and 114 Leg Lowers
BONUS POINTS
- Level 1 = Bent Knee Crunch & Alternate Bent Knee Leg Lower (+ 1 Points)
- Level 2 = Box Crunch & Alternate Leg Lowers (+2 Points)
- Level 3 = Knee Tuck Crunch & Straight-Leg Lowers (+3 Points)
April Abs Day 30 Targets (30 April)
Day 30 & your last day of 39, 78 or 117 crunches/leg lowers to finish off. You can do one more for luck if your wish! Good job!
- Level 1 = 39 Crunches and 39 Leg Lowers
- Level 2 = 78 Crunches and 78 Leg Lowers
- Level 3 = 117 Crunches and 117 Leg Lowers
BONUS POINTS
- Level 1 = Bent Knee Crunch & Alternate Bent Knee Leg Lower (+ 1 Points)
- Level 2 = Box Crunch & Alternate Leg Lowers (+2 Points)
- Level 3 = Knee Tuck Crunch & Straight-Leg Lowers (+3 Points)