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Awesome Abs August Challenge

July 24, 2014 5 min read

August is right around the corner and if you are starting your next semester of college, you may be emotionally eating due to the anticipation of it all!   Here is a month filled activity calendar for the month of August to help keep you lean & fit-everyday of the month! You can even do this workout in your dorm or living room! For maximum results, pair the August challenge with this mini workout that let's you choose your workouts!   Awesome Abs August Monthly Challenge August 1
  • 10 Bicycle Crunches
  • 15 Russian Twists
  • 10 V-Ups
August 2
  • 15 Sit Ups
  • 10 Scissor Abs
  • 15 Second Plank
August 3
  • 25 Bicycle Crunches
  • 10 Russian Twists
  • 5 V-Ups
August 4
  • 20 Sit Ups
  • 20 Scissor Abs
  • 25 Second Plank
August 5
  • 30 Bicycle Crunches
  • 25 Russian Twists
  • 35 V-Ups
August 6
  • 40 Sit Ups
  • 35 Scissor Abs
  • 30 Second Plank
August 7
  • 45 Bicycle Crunches
  • 40 Russian Twists
  • 35 V-Ups
August 8
  • 25 Sit Ups
  • 50 Scissor Abs
  • 45 Second Plank
August 9
  • 25 Bicycle Crunches
  • 15 Russian Twists
  • 30 V-Ups
August 10
  • 45 Sit Ups
  • 20 Scissor Abs
  • 40 Second Plank
August 11
  • 50 Bicycle Crunches
  • 55 Russian Twists
  • 40 V-Ups
August 12
  • 45 Sit Ups
  • 50 Scissor Abs
  • 60 Second Plank
August 13
  • 25 Bicycle Crunches
  • 40 Russian Twists
  • 50 V-Ups
August 14
  • 55 Sit Ups
  • 60 Scissor Abs
  • 50 Second Plank
August 15
  • 60 Bicycle Crunches
  • 55 Russian Twists
  • 60 V-Ups
August 16
  • 40 Sit Ups
  • 65 Scissor Abs
  • 70 Second Plank
August 17
  • 70 Bicycle Crunches
  • 40 Russian Twists
  • 45 V-Ups
August 18
  • 35 Sit Ups
  • 70 Scissor Abs
  • 60 Second Plank
August 19
  • 80 Bicycle Crunches
  • 75 Russian Twists
  • 40 V-Ups
August 20
  • 25 Sit Ups
  • 40 Scissor Abs
  • 80 Second Plank
August 21
  • 55 Bicycle Crunches
  • 45 Russian Twists
  • 30 V-Ups
August 22
  • 55 Sit Ups
  • 70 Scissor Abs
  • 90 Second Plank
August 23
  • 80 Bicycle Crunches
  • 65 Russian Twists
  • 60 V-Ups
August 24
  • 85 Sit Ups
  • 90 Scissor Abs
  • 60 Second Plank
August 25
  • 40 Bicycle Crunches
  • 45 Russian Twists
  • 40 V-Ups
August 26
  • 65 Sit Ups
  • 60 Scissor Abs
  • 70 Second Plank
August 27
  • 30 Bicycle Crunches
  • 65 Russian Twists
  • 40 V-Ups
August 28
  • 55 Sit Ups
  • 50 Scissor Abs
  • 45 Second Plank
August 29
  • 25 Bicycle Crunches
  • 50 Russian Twists
  • 65 V-Ups
August 30
  • 40 Sit Ups
  • 55 Scissor Abs
  • 30 Second Plank
August 31
  • 50 Bicycle Crunches
  • 25 Russian Twists
  • 50 V-Ups
  Demos Scissor Abs:
  • Lie flat on your back. You can extend your arms so they're against the sides of your body with your palms pressing into the floor, or you can bend your elbows and place your palms under the back of your head.
  • Bend your knees and draw them into your ribs. This will make it easier to pull your navel in towards your spine and actively press your lower back flat on the ground.
  • Lift both legs straight up toward the ceiling, continuing to engage your abs and press your lower back into the ground.
  • Keeping your core strong, slowly lower your right leg down toward the ground, until it is a few inches above. Then scissor your legs, so you lift your right leg back up as you lower your left leg down towards the ground.
  • Keep the movements slow and steady, moving with control, and keeping your core engaged the entire time, and your lower back pressing into the floor.
  Bicycle Crunches:
  • Lie flat on the floor with your lower back pressed to the ground and contract your core muscles.
  • With your hands gently holding your head, lift your knees to about a 45-degree angle.
  • Slowly, at first, go through a bicycle pedal motion.
  • Alternately touching your elbows to the opposite knees as you twist back and forth.
  Russian Twists:
  • Sit on the ground with your knees bent and your heels about a foot from your butt.
  • Lean slightly back without rounding your spine at all. It is really important, and difficult, to keep your back straight, but don’t let it curve.
  • Place your arms straight out in front of you with your hands one on top of the other. Your hands should be level with the bottom of your ribcage.
  • Pull your navel to your spine and twist slowly to the left. The movement is not large and comes from the ribs rotating, not from your arms swinging. Inhale through center and rotate to the right. This completes one rep.
  Plank:
  • Start off on a yoga mat in the pushup position. Starting with the pushup position is the easiest way to get into the plank.
  • Lower both your forearms to the ground so that both your elbows and fists are flat to the ground. Your palms should be balled up, and directly underneath your shoulders.
  • Curl your toes under and engage your abs by tilting your pelvis and pulling your belly button toward your spine.
  • Straighten your body but keep your neck and spine neutral. Imagine that you’re a plank of wood, and that you’re straight as an arrow.
  • Flex your abdominals and squeeze your glutes. These are the two major muscle groups you’ll be working out in this exercise.
  • Hold this position, also known as the plank, until after the burning begins. Keep your eyes on the floor in front of you. Avoid raising your behind. Your body should make a straight line from your heels to the back of your head.
 
V-Ups:
  • Lie on a flat surface with your lower back curvature pressed against the surface. Hold on to a fixed and sturdy object behind you (such as one of the beams from a squat rack) or you can just have your arms by your side with the palms facing the floor. Your feet should be straight in front of you and the upper torso should be aligned with the arms behind you holding on to the fixed object.
  • Raise your legs to where they are off the floor. This will be your starting position.
  • Raise your legs until the torso makes a 90-degree angle with the legs. Exhale as you perform this movement and hold the contraction for a second or so.
  • Go back slowly to the starting position as you breathe in.
  Sit Ups:
  • Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.
  • Place your hands behind your head and lock them together by clasping your fingers. This is the starting position.
  • Elevate your upper body so that it creates an imaginary V-shape with your thighs. Breathe out when performing this part of the exercise.
  • Once you feel the contraction for a second, lower your upper body back down to the starting position while inhaling.

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