30-Day at-home fitness challenges with NO equipment needed!
Professionally designed challenges to maximize fat loss and tone ab, butt and leg muscles. As you progress, each challenge slowly increases in intensity and day 30 will test anyone! 7 built-in recovery days!
Inspired by the 7 minute workout challenge, the workouts are quick, but highly effective! This high-intensity training with little rest results in higher daily metabolism and is the equivalent of working out for over an hour.
The best part? The exercises are simple to perform, do not require any equipment, and therefore, can be done anywhere! NO MORE EXCUSES.
Simple interface to keep track of progress.
One tap video guidance for EVERY exercise. No more confusing pictures, gifs or how to text.
Progress saved and synced to the cloud.
Share the workouts with your friends via Facebook or text.
Our 30-Day Fitness Challenges:
• Ultimate Fat Burner
• Beach Body Abs
• 100 Rep Squat Challenges
• Lean Long Legs
• 200 Rep Squat Challenge
• HIIT Cardio
• ABSolutely Killer Abs
• Bubble Butt
Next time you are at a pool, beach or casually hanging out with your shirt off, you will wish you started one of our challenges!
Please seek medical advice prior to commencement.
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Position: Lying on your back

Alternate Ankle Reach

Emily Slawek

Lying down on your back with your knees bent, engage your lower abs by drawing your naval in towards your spine. Then slowly curl up into a crunch position, and reach your right hand towards your right ankle and crunch the right side engaging the obliques. Then come back towards center and reach the left hand to the left side. Alternate reaching towards each ankle, performing 10 crunches to each side.

Leg Circles

Emily Slawek

Start with your legs straight up towards the ceiling and draw your naval in towards your spine. Lower the legs down a few inches, and then open the legs out to the sides and back up to the ceiling, drawing a circle with your feet. Make a circle 10 times; keep the low back pressing into the ground the whole time.

Butt Lifts

Emily Slawek

Start with your legs straight up towards the ceiling and engage your lower abs. Pull your abs down so much that you pop your butt up off of the ground. Repeat this 10 times keeping your legs and feet reaching straight up to the ceiling.

For a modification, bend your knees at a 90 degree angle and then left the butt up off of the ground.

Cardio: Scissors

Emily Slawek

Place your hands behind your head and straighten your legs up towards the ceiling. As you curl up, raising your head and neck off the ground, lower the right leg down towards the ground and then switch and lower the left leg down. Alternate for 10 times on each leg.

Plank Abs

Position: High plank position

Elbow Knee Crunch

Emily Slawek

Pulling your naval in, crunch your right knee to the right elbow and then return to a plank position, placing the right foot back down on the ground. Alternate to the left side and crunch the left knee to the left elbow. This is working the side of the waist. Repeat 10 times on each side.

Plank Pike

Emily Slawek

From a plank position, engage your core to lift your butt up towards the ceiling into a downward facing dog. By moving between plank and downward dog you are using this exercise as a strength training exercise for the core rather than a traditional stretch in downward facing dog. Repeat this 10 times, moving from plank to downward facing dog back to plank.

Side Twist

Emily Slawek

From plank, turn into a side plank with the left hand on the ground and the right hand on the hip. Then reach the right arm up to reach towards the ceiling. Twist to thread the right arm underneath the left side of your body. Come back to side plank. Repeat 10 times on this side, and then switch to the other side and perform 10 times on the right. For a modification, lower down onto your left knee to make this easier as you do the side twist.

Cardio: Mountain Climbers

Emily Slawek

From plank, step the right foot in between the hands and then step it back to plank. Repeat with the left foot. Keep alternating; the faster you go, the more intense this exercise will be!

Ball Abs

Position: varies; exercises utilize a fitness ball

V-Sit with a Ball

Emily Slawek

Lying on your back, hold the ball in your hands and reach your legs up towards the ceiling. Keep your lower abs and entire core engaged as you lower the legs down towards the ground and reach the arms holding the ball back overhead. Then curl up to a seated position and put the ball in between the ankles. Lower back down, as you lower the legs holding the ball down towards the ground and reach the arms overhead. Repeat this 10 times.

Moving Plank on the Ball

Emily Slawek

Get into a forearm plank position, balancing your forearms on the ball and your feet on the ground. Make sure your back is not sagging and your shoulders are straight. Then, move the ball with your forearms slightly forward a few inches, then return back to the starting position. Repeat this 10 times to work the lower abs.

Stability Ball Side Bend

Emily Slawek

Rest your left hip on the ball so that you are lying on your side. Step your left foot forward, using a wall or another sturdy object for support. Bend the right knee and rest your right foot slightly in back of the left leg. Place your hands behind your head and reach up and over to the right side cinching the right side waist. Then lower back down to the starting position. Repeat 10 times on this side before switching to the other side.

Cardio: Plank Rolls with Fitness Ball

Emily Slawek

Get into a plank position on the ball by placing the tops of your ankles (think: shoes lace) on the ball and your hands on the ground. Pike your hips up as you roll the ball towards your arms and head, engaging your abs. Then press the legs and ball back out. Repeat this 10 times. If this is too difficult, you can simply hold the position without doing the plank roll.


  • Back to basics: Your one-month treadmill workout
  • A one-month resistance band workout you can do anywhere
  • A 30-day strength training routine — no equipment required
  • A 15-minute full body HIIT workout — no equipment required
  • 5 complex exercises that will give you a full-body workout

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I tried the 30-day ab challenge so you didn’t have to. Here’s why I’m never doing it again.

  • The 30-day ab challenge is an app that trains you by adding more reps of sit-ups, crunches, leg lifts, and planks each day.
  • My abdominals are weak so I decided to take the challenge to see what might happen.
  • I won’t do the 30-day challenge again, but I did see a little bit of definition by the end of the month.
  • Visit INSIDER.com for more stories.

The fitness corner of the app store right now is filled with all kinds of 30-day challenges: ab challenges, squat challenges, arm challenges, and so on. Basically, if you’re looking to intensely target any part of your body over the course of a month, some app has got you covered. This is how I, the opposite of a fitness enthusiast, wound up doing planks and sit-ups and crunches and leg lifts almost daily for a month.

A little bit of history about me and my abdominal region. As I mentioned, I’ve rarely been a regular exerciser, so really no part of my body is particularly strong. But even when I was doing cheerleading and powderpuff football my senior year of high school — probably my fittest point — I never really even had a flat belly, let alone visible abs. I couldn’t even jump very effectively as a cheerleader because I didn’t have the ab strength to bring my legs up in the air. So when it came time to pick one of these popular fitness challenges to try, 30-day abs seemed like the obvious choice.

Knowing that I wasn’t going to be significantly changing my diet or adding in any more cardio than I already do in my daily life, the results were going to be subtle at best. True washboard abs take months to carve, and as the info panel of the app said, the idea of a 30-day challenge is more to build a habit than to effect any significant results.

The real test was going to be whether or not this 30-day routine could get me to work some regular strength exercises into my daily routine.

The first few days were convenient and breezy

At the beginning, I thought I could make a long-term habit of daily ab exercises. Ariana DiValentino

The app I chose was called “30 Day Ab Challenge” by 30 Day Fit Body. Naturally, I opted for the Beginner Level one challenge, the easiest out of six total tiers. The first day’s exercises were just 15 sit-ups, five crunches, five leg raises, and a 10-second plank. The leg lifts were pretty tough, but everything else was well within my capabilities.

Read more: Harvard doctors say this neglected move is a better way to get strong abs than sit-ups

The app even gives you a rest day after every three workout days. As the days progress, the exercises remain the same, they just increase in number. So for the first few days, I was thinking this routine was perfect for me since it was such a low time commitment. I could make a habit out of this.

But as the month progressed, I realized I had played myself

The challenge quickly became difficult and I struggled to keep up. Ariana DiValentino

It quickly became evident that the real challenge is in how rapidly the quantity of reps increases — doing 15 sit-ups is nothing, but by day 10, when you’re doing 50 already, it’s another story. At day 15, the routine calls for 70 sit-ups, 90 crunches, 42 leg raises, and a 60-second plank — and it continues increasing with each day.

Obviously, I didn’t expect that it would be a month of just a few crunches here and there – there’s no challenge in that. What I wasn’t prepared for was how much time the exercises would begin to take up, and so quickly. By the halfway point, I couldn’t just do them right before bed or whenever I remembered. It was something I needed to start deliberately making time for.

I recognize that it’s kind of silly of me to complain about this, seeing as most people who exercise do purposely carve out time for it and sometimes even spend money on a gym membership or athletic gear. But if the goal is to create a habit, it’s got to be something that works with my lifestyle, and right now, a designated 30-40 minutes for working out, plus time for a shower after, is quite a step. Especially when I can’t say I particularly enjoy the exercises.

The results: a little definition and some food for thought

Would I do it again? Probably not. Ariana DiValentino

Again, I realize how much of a baby I am when it comes to exercise. But I think if I’m going to add daily or almost-daily exercise to my life, it’s going to be something other than repetitive floor exercises. If you’re into fitness and challenging yourself physically, you might enjoy consistently stepping it up with 30-day programs like these. But for me, it feels like something I can only imagine doing in a short, one-time burst.

But as far as results? Honestly, I think my belly looks a little bit more toned. No washboard to speak of, but it seems a little flatter. I certainly got stronger, because I could feel my muscles becoming more capable of the exercises as the month went on, even as they became progressively more difficult.

Can I do a perfect toe-touch? No, not yet, but fortunately, my cheerleading days are over anyway.

Hello and Happy New Year!!

I hope that whatever you did to ring in 2013 last night was fun, relaxing, and a happy time. Tim and I spent the night at Slesh and Will’s New Year’s Eve party, and we had a great time. I have the day off from work again today, and I must say that it’s been really nice to have so much free time over the last couple of days. I actually feel refreshed and rejuvenated! Tonight I have a really fun workout session planned with my gym friends so we can start our year off on the right foot, and then tomorrow it’s back to the grind.

I do have some posts coming your way with some reflections on my 2012, goals I’m setting for myself this year, and all that jazz; however I never like to commit to my “resolutions” right on January 1st. I find that more often than not, January 1st is a recovery day from New Year’s Eve celebrations, and it’s not really the best day for starting new habits. I believe that the start date doesn’t matter as much as the ongoing commitment to the goal. That being said, stay tuned for all that stuff in this week’s posts (and maybe next).

For today, what I do want to share is something new I’m going to try out on F&F: my first fitness challenge for YOU guys! I figured why not offer something like this at the start of the new year? After all, most people do resolve to make a healthy change in their lives come January 1. However, most people resolve to do something too big too soon. Lose 30 pounds in 60 days. Immediately try to workout every day when they haven’t been regularly exercising for months. Cut out all sugar. The list goes on. Having goals is great, don’t get me wrong, but setting your sights too high and trying to get there too soon will lead to lost resolutions.

Also, most people shoot for an outcome, such as “I want to do more ab work in 2013” and not say what specifically they are going to do to achieve that. I wrote a big post on all this last year, which you can read here.

This is where my 31 Day Ab Challenge comes in. This fitness challenge is an example of how you can make your outcome oriented goal more realistic and measurable. It’s not about doing any crazy hard workouts, tracking miles, or committing to an hour at the gym every day. It’s about finding small ways to include core conditioning throughout your day, for most days in January. It’s about learning new exercises that you can incorporate into your fitness routine. It’s for both beginners who have never done a plank in their life to those who take my classes week after week who just want something a little extra. And it’s something that will only take somewhere between a couple of minutes to about 15 minutes out of your day. That’s not much at all!

So! Here’s a little schedule I created:

It’s organized by different themes that fall on the same day every week, because I like things organized and I think a little consistency helps keep people on track.

  • Sundays: The Sunday Circuit — a mini 15 minute workout I’ll create for you
  • Mondays: Morning Ab Burner — something you will do right when you get out of bed in the morning
  • Tuesdays: Plank for Time — by the end of the month, the goal is to increase your personal best plank time
  • Wednesdays: A Bedtime Exercise — something you will do right before going to bed at night
  • Thursdays: Tabata Thursday — 4 minutes of FUN!
  • Fridays: For focusing on a non-abs part of your core – back, glutes, chest, and hips
  • Saturdays: For rest, because that’s important too, but I’ll provide some tips & tricks you can read and carry with you throughout the next week (and beyond).

Some deets:
– Each Sunday I will post the moves for the following week’s plan, so you’ll have them ahead of time.
– I’ll be posting the daily challenge on my F&F Facebook page, so make sure you follow me there to join the fun.
– To keep yourselves accountable and each other motivated, you can “check in” by leaving comments on my blog posts throughout the week or on my FB page.
– I am going to give away a prize at the end of January to one 31 Day Ab Challenge participant. You will be entered if you leave “check in” comments on at least half of the days challenges.

Read on for this week’s challenges…

31 Day Ab Challenge Week 1

Tuesday – Plank for time! Balance on your forearms and feet, keeping your body flat like a table – butts down, abs in, don’t sag the hips! See how long you can hold that position without coming out of it. It doesn’t matter how long you can hold yours compared to others, all that matters is that you try to improve your time by month’s end. This is today’s, so once you go for it, leave a comment on this post or on my FB page.

Wednesday – Crunches before bed! Beginners, go for 25. Intermediate – 50. Advanced, shoot for 100.

Thursday – Tabata Thursday! Tabata is only a four-minute workout where you do exercises for 20 seconds, then rest for 10 seconds, and then repeat for the total four minutes. For this one, you have four different moves. So repeat through twice. If you are feeling daring, repeat four times for 8 minutes of core work instead.

Links to these moves:

  • Mountain Climbers – Beginners, do the slow knee version for the 20 seconds. More advanced, do the fast. Make sure to keep your head neutral, in line with the spine – don’t drop the head!
  • Flutter Kick – Make sure to keep your lower back on the ground. To make it more advanced, lift your upper back off the ground.
  • Heel Taps – The closer your feet are to one another, the more challenging this one will be.
  • Reverse Plank – Just hold like I am doing in this past Move of the Week picture.

Friday – This week let’s focus on back! Somewhere along the way, the word “core” became synonymous with “ab work.” The core is actually comprised of all muscles that help stabilize the spine. Abs are certainly involved, but so are the latissimus dorsi, trapezius, rhomboids and erector spinae muscles, hip flexors, and glutes. To squeeze in some back work on Friday, here you go!

Beginners, stick with 2 sets of 12 if you need to. Your weights should be something where you are feeling it by the end of the reps prescribed (somewhere between 5-20 lbs, depending on level). Links to these moves:

  • Straight Leg Deadlifts
  • Pilates Swim
  • Alternating Dumbbell Rows
  • Opposite Arm & Leg Balance

Saturday – Rest! And stay tuned for something core-related to read about.

Good luck and let me know if you have any questions! I hope this will be a fun way to start off your fitness goals for 2013.

Leave me a comment if you plan to participate and if you do your timed plank today! I want to hear about it!

30 day oblique challenge

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