Plan Details
- 30 days
- 3 days per week
- 30 minutes per day
- 1-2 Minutes rest between sets
- Target to build muscle
- Location at home
- Target muscles : abs
- Equipment : no equipment, dumbbell
- Total number of workouts : 66
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Day 1 : Abs Muscle Group
Windmills
3 Sets x 15 Reps
Layback Windshield Wipers
3 Sets x 15 Reps
Sit Up Crunches
3 Sets x 15 Reps
One Arm High Plank
3 Sets x 30 Reps
Side Elbow Plank
3 Sets x 30 Reps
Day 2 : Abs Muscle Group
Side Plank
3 Sets x 30 Reps
Abs Workout Half Circle
3 Sets x 30 Reps
Side Plank Rotations
3 Sets x 15 Reps
Plank Jack
3 Sets x 30 Reps
Dumbbell Sit Up
3 Sets x 15 Reps
Day 3 :
Rest Day
Day 4 : Abs Muscle Group
Sitting Russian Twists
3 Sets x 30 Reps
Planks Reaches
3 Sets x 15 Reps
Reverse Crunches
3 Sets x 15 Reps
Standing Toe Touches
3 Sets x 15 Reps
Dumbbell Chops
3 Sets x 15 Reps
Day 5 :
Rest Day
Day 6 :
Rest Day
Day 7 :
Rest Day
Day 8 : Abs Muscle Group
Knee Crunches
3 Sets x 15 Reps
Crunch Hold
3 Sets x 30 Reps
Cross Body Mountain Climbers
3 Sets x 30 Reps
Sitting Twists
3 Sets x 30 Reps
Supermans Extended Arms Legs Lifts
3 Sets x 30 Reps
Day 9 : Abs Muscle Group
Standing Cross Body Crunches
3 Sets x 30 Reps
Standing Toe Touches
3 Sets x 15 Reps
One Arm High Plank
3 Sets x 30 Reps
Layback Windshield Wipers
3 Sets x 15 Reps
V Ups
3 Sets x 15 Reps
Day 10 :
Rest Day
Day 11 : Abs Muscle Group
Crunch Hold
3 Sets x 30 Reps
Shoulder Taps
3 Sets x 15 Reps
Abs Workout Half Circle
3 Sets x 30 Reps
Side Elbow Plank
3 Sets x 30 Reps
Day 12 :
Rest Day
Day 13 :
Rest Day
Day 14 :
Rest Day
Day 15 : Abs Muscle Group
Modified Side Planks
3 Sets x 30 Reps
Sitting Twists
3 Sets x 30 Reps
Cross Body Mountain Climbers
3 Sets x 30 Reps
Plank With Shoulder Taps
3 Sets x 30 Reps
Day 16 : Abs Muscle Group
Flutter Kicks
3 Sets x 30 Reps
Standing Toe Touches
3 Sets x 15 Reps
Hollow Body Hold
3 Sets x 30 Reps
Dumbbell Crunch Hold
3 Sets x 15 Reps
Two Arm High Plank
3 Sets x 30 Reps
Day 17 :
Rest Day
Day 18 : Abs Muscle Group
Sitting Twists
3 Sets x 30 Reps
Side Plank Rotations
3 Sets x 15 Reps
Standing Oblique Crunches
3 Sets x 15 Reps
Seated Punches
3 Sets x 30 Reps
Reverse Crunches
3 Sets x 15 Reps
Day 19 :
Rest Day
Day 20 :
Rest Day
Day 21 :
Rest Day
Day 22 : Abs Muscle Group
Crunch Hold
3 Sets x 30 Reps
Dumbbell V Up
3 Sets x 15 Reps
Knee To Elbow Crunches
3 Sets x 15 Reps
Seated Punches
3 Sets x 30 Reps
Windmills
3 Sets x 15 Reps
Day 23 : Abs Muscle Group
Planks Reaches
3 Sets x 15 Reps
Shoulder Taps
3 Sets x 15 Reps
Abs Workout Half Circle
3 Sets x 30 Reps
Standing Dumbbell Side Bends
3 Sets x 15 Reps
Day 24 :
Rest Day
Day 25 : Abs Muscle Group
Layback Windshield Wipers
3 Sets x 15 Reps
Standing Dumbbell Side Bends
3 Sets x 15 Reps
Supermans Extended Arms Legs Lifts
3 Sets x 30 Reps
Standing Oblique Crunches
3 Sets x 15 Reps
Knee Crunches
3 Sets x 15 Reps
Day 26 :
Rest Day
Day 27 :
Rest Day
Day 28 :
Rest Day
Day 29 : Abs Muscle Group
Reverse Crunches
3 Sets x 15 Reps
Kettlebell V Up
3 Sets x 15 Reps
Abs Crunch In And Out
3 Sets x 30 Reps
Oblique Crunches
3 Sets x 15 Reps
Day 30 : Abs Muscle Group
Flutter Kicks
3 Sets x 30 Reps
Straight Leg Raise
3 Sets x 15 Reps
Abs Crunch In And Out
3 Sets x 30 Reps
Knee Crunches
3 Sets x 15 Reps
Knee To Elbow Crunches
3 Sets x 15 Reps
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