The 30 Day 6-Pack Ab Attack Challenge
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The 30 Day 6-Pack Ab Attack Challenge
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**It's designed to improve Core Strength & Stamina**
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The Official Challenge Sheet for Details and Information and WILL BE USED TO EVALUATE FINISHERS
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This is a $20 In-House OTG challenge - STARTING April 1st and ENDING April 30th!!
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Sign up at the box on our Registration Sheet.
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How It Works:
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During the 30 Days of April, you must mulitply the day you're on times 6 and that will give you your total daily reps and seconds needed.
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Input each days completed reps on the Men's and Women's Daily Spreadsheet
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Strict Abmat Sit Ups
Hollow Hold
Hollow Hold
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Increase each day by 6 Reps
Increase each day by 6 Seconds
Increase each day by 6 Seconds
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Notes on Strict Sit Ups
Notes on Hollow Hold
Notes on Hollow Hold:
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Seated upright in a butterfly position and hands parallel to the ground
Lying flat on the ground with arms and legs outstretched, raise your arms
Lie face up on the ground with legs extended and arms extended above your head
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lie back so that your butt, and upper back tough the ground and arms
and legs off the ground so only your lower/midback and butt are the
Pick up arms and legs while rounding your back forming a soft 'U'
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remain parallel to the ground. Sit up without using your arms for momentum.
the only things touching the ground. Hollow out and hold.
Only your butt and lower back should touch the floor
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Starting with 6 Reps on Day 1 and accumulating 6 reps each day for 30 days.
Starting with 6 Sec on Day 1 and accumulating 6 Secs each day for 30 days.
Starting with 6 Secs on Day 1 and accumulating 6 secs each day for 30 days.
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*If at anytime you miss a day or x number of reps you have until the final day
*If at anytime you miss a day or x number of secs you have until the final day
*If at anytime you miss a day or x number of reps you have until the final day
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(April 30th) to make up any missed reps.
(April 30th) to make up any missed secs.
(April 30th) to make up any missed reps.
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Example:Example:
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Day 1:6 RepsDay 1:6 Secs
Example:
6 Sec
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Day 2:
6 x 2 = 12 Reps
Day 2:6 x 2 = 12 SecsDay 1:
6 x 2 = 12 Sec
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......Day 2:
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Day 20:
6 x 20 = 120 Reps
Day 20:
6 x 20 = 120 Secs
...
6 x 20 = 120 Sec
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Day 30:
6 x 30 = 180 Reps
Day 30:
6 x 30 = 180 Secs
Day 20:
6 x 30 = 180 Sec
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etc...etc...Day 30:
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etc...
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Challenge Details and Info
Men's Daily Accountability Sheet
Women's Daily Accountability Sheet
6 Pack Finishers
May MURPH/CORE Challenge Details
MURPH/CORE Men's Daily Accountability Sheet
MURPH/CORE Women's Daily Accountability Sheet
 
 
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