1
20sec boat pose
20sec knee hug
3 sets
2
20sec superman
20sec rest
3 sets
3
20sec boat pose
20sec knee hug
3 sets
4
20sec superman
20sec rest
3 sets
5
25sec boat pose
25sec knee hug
3 sets
6
25sec superman
25sec rest
3 sets
7
25sec boat pose
25sec knee hug
3 sets
8
25sec superman
25sec rest
3 sets
9
30sec boat pose
30sec knee hug
3 sets
10
30sec superman
30sec rest
3 sets
11
30sec boat pose
30sec knee hug
3 sets
12
30sec superman
30sec rest
3 sets
13
35sec boat pose
35sec knee hug
3 sets
14
35sec superman
35sec rest
3 sets
15
35sec boat pose
35sec knee hug
3 sets
16
35sec superman
35sec rest
3 sets
17
40sec boat pose
40sec knee hug
3 sets
18
40sec superman
40sec rest
3 sets
19
40sec boat pose
40sec knee hug
3 sets
20
40sec superman
40sec rest
3 sets
21
45sec boat pose
45sec knee hug
3 sets
22
45sec superman
45sec rest
3 sets
23
45sec boat pose
45sec knee hug
3 sets
24
45sec superman
45sec rest
3 sets
25
50sec boat pose
50sec knee hug
3 sets
26
50sec superman
50sec rest
3 sets
27
50sec boat pose
50sec knee hug
3 sets
28
50sec superman
50sec rest
3 sets
29
60sec boat pose
60sec knee hug
3 sets
30
60sec superman
60sec rest
3 sets

00:00

:
START
30 sec
60 sec
2 min
Reset
Pause
Restart

As the difficulty of the challenge increases throughout the 30 days you are guaranteed to feel every second of it. During the final five seconds of each set is when you will be gaining the most. Try to keep it up! It’ll be worth it.

Instructions: Add this challenge to your everyday training at the end of your session. It’ll make an ideal finisher. After the boat pose hold, slowly transition to knee hug and hold it for the same amount of time. Transition like this 3 times in total (3 sets) to complete the challenge for the day. Don’t forget to tighten your core, if you can. If you can’t, it’s not quite there yet but that’s why you are working on it! With consistency and determination you will feel and see your abs in no time. Use the custom timer above to set the time. 

Tip: To make the challenge harder change the boat hold to hollow hold. It’ll increase the difficulty and subsequently improve the end result.

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