21 Day: Flatten the Flab Challenge

So you want a flatter tummy, but cannot seem to stick to a workout and diet regime to achieve it?

Well, look no further than the 21 Day: Flatten the Flab Challenge

For the next 21 days you will be given workouts geared towards flattening the flabIt’s important that you stick to these workouts, so they become a habit that you continue beyond the 21 day challenge.

From Oct 26th to Nov 15th participate in this challenge and see results whether they’re big or small.

REMEMBER that your diet also plays a huge role in body transformations, too.

Tweet or post a picture to Facebook or Instagram of yourself doing the workout for the day using  the hashtag #FlattenTheFlab and #Fit29 for a chance to win a free personal training session.

Day 1- 30 minute Cardio

Run, jog, bike or swim for 30 minutes. Make sure to get a good stretch in before and afterward.

Day 2- Weight training + Abs

Home: (Use dumbbells) 3×10 Overhead dumbbell squats, 30 Alternating skate pumps, Single leg dead lift (30 sec), Deadlift (30 sec), 30 Bent over rows, Lateral lunges w/bicep curl, 3×10 Circular rows & 30 tricep bends. For Abs, do 10 ab exercises of your choice for 30 reps.

Gym: 3×8 Bicep curl machine, 2×15 Upright dumbbell row, 3×8 Dumbbell row on bench, 3×8 Machine fly & 3×8 Dumbbell chest press. For Abs, do 10 sets of 30 using an Ab Coaster or leg lifts and knee tucks on an Ab Tower.

Day 3- 30 minute Cardio

Run, jog, bike or swim for 30 minutes. Make sure to get a good stretch in before and afterward.

Day 4- Body weight workout

Home or Gym: 50 jumping jacks, 50 crunches, 50 leg lifts, 50 bicycle crunches, 50 mountain climbers & 25 pushups (REPEAT 3X)

Day 5- Rest

Day 6- 30 minute Cardio

Run, jog, bike or swim for 30 minutes. Make sure to get a good stretch in before and afterward.

Day 7- Weight training + Abs

Home: (Use dumbbells) 3×10 Overhead dumbbell squats, 30 Alternating skate pumps, Single leg dead lift (30 sec), Deadlift (30 sec), 30 Bent over rows, Lateral lunges w/bicep curl, 3×10 Circular rows & 30 tricep bends. For Abs, do 10 ab exercises of your choice for 30 reps.

Gym: 3×8 Bicep curl machine, 2×15 Upright dumbbell row, 3×8 Dumbbell row on bench, 3×8 Machine fly & 3×8 Dumbbell chest press. For Abs, do 10 sets of 30 using an Ab Coaster or leg raises and knee tucks on an Ab Tower.

Day 8- 30 minute Cardio

Run, jog, bike or swim for 30 minutes. Make sure to get a good stretch in before and afterward.

Day 9- Body weight workout

Home or Gym: 50 jumping jacks, 50 crunches, 50 leg lifts, 50 bicycle crunches, 50 mountain climbers & 25 pushups (REPEAT 3X)

Day 10- Body weight workout

Home or Gym: 50 jumping jacks, 50 crunches, 50 leg lifts, 50 bicycle crunches, 50 mountain climbers & 25 pushups (REPEAT 3X)

Day 11- 30 minute Cardio

Run, jog, bike or swim for 30 minutes. Make sure to get a good stretch in before and afterward.

Day 12- Body weight workout

Home or Gym: 50 jumping jacks, 50 crunches, 50 leg lifts, 50 bicycle crunches, 50 mountain climbers & 25 pushups (REPEAT 3X)

Day 13- Weight training + Abs

Home: (Use dumbbells) 3×10 Overhead dumbbell squats, 30 Alternating skate pumps, Single leg dead lift (30 sec), Deadlift (30 sec), 30 Bent over rows, Lateral lunges w/bicep curl, 3×10 Circular rows & 30 tricep bends. For Abs, do 10 ab exercises of your choice for 30 reps.

Gym: 3×8 Bicep curl machine, 2×15 Upright dumbbell row, 3×8 Dumbbell row on bench, 3×8 Machine fly & 3×8 Dumbbell chest press. For Abs, do 10 sets of 30 using an Ab Coaster or leg raises and knee tucks on an Ab Tower.

Day 14- Rest

Day 15- 30 minute Cardio

Run, jog, bike or swim for 30 minutes. Make sure to get a good stretch in before and afterward.

Day 16- Body weight workout

Home or Gym: 50 jumping jacks, 50 crunches, 50 leg lifts, 50 bicycle crunches, 50 mountain climbers & 25 pushups (REPEAT 3X)

Day 17- Weight training + Abs

Home: (Use dumbbells) 3×10 Overhead dumbbell squats, 30 Alternating skate pumps, Single leg dead lift (30 sec), Deadlift (30 sec), 30 Bent over rows, Lateral lunges w/bicep curl, 3×10 Circular rows & 30 tricep bends. For Abs, do 10 ab exercises of your choice for 30 reps.

Gym: 3×8 Bicep curl machine, 2×15 Upright dumbbell row, 3×8 Dumbbell row on bench, 3×8 Machine fly & 3×8 Dumbbell chest press. For Abs, do 10 sets of 30 using an Ab Coaster or leg raises and knee tucks on an Ab Tower.

Day 18- Rest

Day 19- 30 minute Cardio

Run, jog, bike or swim for 30 minutes. Make sure to get a good stretch in before and afterward.

Day 20- Weight training + Abs

Home: (Use dumbbells) 3×10 Overhead dumbbell squats, 30 Alternating skate pumps, Single leg dead lift (30 sec), Deadlift (30 sec), 30 Bent over rows, Lateral lunges w/bicep curl, 3×10 Circular rows & 30 tricep bends. For Abs, do 10 ab exercises of your choice for 30 reps.

Gym: 3×8 Bicep curl machine, 2×15 Upright dumbbell row, 3×8 Dumbbell row on bench, 3×8 Machine fly & 3×8 Dumbbell chest press. For Abs, do 10 sets of 30 using an Ab Coaster or leg raises and knee tucks on an Ab Tower.

Day 21- Body weight workout

Home or Gym: 50 jumping jacks, 50 crunches, 50 leg lifts, 50 bicycle crunches, 50 mountain climbers & 25 pushups (REPEAT 3X)

“Workout, eat well and be patient; your body will REWARD you.”

Elite Daily

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2 thoughts on “21 Day: Flatten the Flab Challenge

  1. Pingback: 21 Day Challenge

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