November ab challenge!

November 2013

Sun
Mon
Tue
Wed
Thu
Fri
Sat





1
2





10 curl-ups
15 curl-ups





10 Russian twists
15 Russian twists





10 half Turkish get-ups
12 half Turkish get-ups





10 sec plank
20 sec plank
3
4
5
6
7
8
9

25 curl-ups
30 curl-ups
35 curl-ups
40 curl-ups
45 curl-ups
45 butterfly curl-ups
REST DAY
25 Russian twists
30 Russian twists
35 Russian twists
40 Russian twists
45 Russian twists
45 Russian twists with weight

16 half Turkish get-ups
18 half Turkish get-ups
20 half Turkish get-ups
22 half Turkish get-ups
24 half Turkish get-ups
26 half Turkish get-ups

30 sec plank
40 sec plank
50 sec plank
1 min plank
1 min plank
1 min 5 sec plank
10
11
12
13
14
15
16

50 butterfly curl-ups
55 butterfly curl-ups
60 butterfly curl-ups
65 butterfly curl-ups
70 butterfly curl-ups
75 butterfly curl-ups
REST DAY
50 Russian twists with weight
55 Russian twists w/ weight
60 Russian twists w/ weight
65 Russian twists w/ weight
70 Russian twists w/ weight
75 Russian twists w/ weight

28 half Turkish get-ups
30 half Turkish get-ups
32 half Turkish get-ups
34 half Turkish get-ups
36 half Turkish get-ups
38 half Turkish get-ups

70 sec plank
75 sec plank
80 sec plank
85 sec plank
90 sec plank
95 sec plank
17
18
19
20
21
22
23

80 butterfly curl-ups
85 butterfly curl-ups
90 butterfly curl-ups
95 butterfly curl-ups
100 butterfly curl-ups
105 butterfly curl-ups
REST DAY
80 Russian twists w/ weight
85 Russian twists w/ weight
90 Russian twists w/ weight
95 Russian twists w/ weight
100 Russian twists w/ weight
Russian twists w/ weight

40 half T get-ups
42 half T get-ups
44 half T get-ups
46 half T get-ups
48 half T get-ups
50 half T get-ups

100 sec plank
110 sec plank
115 sec plank
2 min plank
2 min plank
125 sec plank
24
25
26
27
28
29
30

110 butterfly curl-ups
115 butterfly curl-ups
120 butterfly curl-ups
125 butterfly curl-ups
130 butterfly curl-ups
135 butterfly curl-ups
REST DAY
110 Russian twists w/ weight
115 Russian twists w/ weight
120 Russian twists w/ weight
125 Russian twists w/ weight
130 Russian twists w/ weight
135 Russian twists w/ weight

52 half T get-ups
54 half T get-ups
56 half T get-ups
58 half T get-ups
60 half T get-ups
62 half T get-ups

130 sec plank
135 sec plank
140 sec plank
145 sec plank
145 sec plank
2.5 minute plank!


Russian twists are done without weights for the first 8 days.  Half Turkish get-ups should be done with an 8-12lb weight.  Plank on your elbows.  YOU GOT THIS!  DON’T GIVE UP.  If you miss a day, start again the next day.  If you need to split the workout through the day, do it!  Plank can be done on knees, if you can’t make the time.  Feel free to ask me questions about modifications or form!

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