The 30 Day 6-Pack Ab Attack Challenge - 2019
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6 & 6
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**It's designed to improve Core and Hip Flexor Strength and Stamina**
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This is 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 needed for each movement.
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Input each days completed reps on the Men's and Women's Daily Spreadsheet
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Strict Straight Leg Abmat Sit Ups
Around the Worlds
Hollow Hold
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Increase each day by 6 Reps
Increase each day by 6 Reps
Increase each day by 6 Seconds
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Notes on Strict Sit Ups
Notes on Around the Worlds
Notes on Hollow Hold:
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Seated upright with legs locked out in front of you and hands parallel to the ground
Seated upright with legs locked out in front of you and hands on the floor
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
Pull your legs over the ~12" object to the left and then to the right without your feet
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.
touching the ground. This counts as 1 rep.
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 Reps on Day 1 and accumulating 6 reps 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 reps 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 reps.
(April 30th) to make up any missed reps.
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Example:Example:
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Day 1:6 RepsDay 1:6 Reps
Example:
6 Sec
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Day 2:
6 x 2 = 12 Reps
Day 2:6 x 2 = 12 RepsDay 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 Reps
...
6 x 20 = 120 Sec
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Day 30:
6 x 30 = 180 Reps
Day 30:
6 x 30 = 180 Reps
Day 20:
6 x 30 = 180 Sec
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etc...etc...Day 30:
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etc...
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