21 Day Crunch Challenge

21 Day Crunch Challenge


There is nothing like having a sleek body with nice abs to go with it.

Almost everybody is looking to trim their waistline.

This challenge is meant to give your abs a challenge!

Remember, this challenge isn’t going to make your abs magically appear after the challenge is complete.

If you want and need to see the abs first, please adjust your diet and perform moderate to high-intensity aerobic exercise at least 3-5 times a week.

By the end of this challenge, you should be looking at doing 200 crunches in one workout!

Are you and your abs up for it?

Here are the exercises that go with this challenge:









Week 1

Day 1

Regular Crunch – 5 Reps

Bicycle Crunch – 5 Reps

Vertical Crunch – 5 Reps

Cross Crunch – 5 Reps

Frog Crunch – 5 Reps

Side Crunch – 5 Reps

Weighted Crunch – 5 Reps

Reverse Crunch – 5 Reps

Total = 40 Crunches

Day 2

Regular Crunch – 6 Reps

Bicycle Crunch – 6 Reps

Vertical Crunch – 6 Reps

Cross Crunch – 6 Reps

Frog Crunch – 6 Reps

Side Crunch – 6 Reps

Weighted Crunch – 6 Reps

Reverse Crunch – 6 Reps

Total = 48 Crunches

Day 3

Regular Crunch – 7 Reps

Bicycle Crunch – 7 Reps

Vertical Crunch – 7 Reps

Cross Crunch – 7 Reps

Frog Crunch – 7 Reps

Side Crunch – 7 Reps

Weighted Crunch – 7 Reps

Reverse Crunch – 7 Reps

Total = 56 Crunches

Day 4

Regular Crunch – 8 Reps

Bicycle Crunch – 8 Reps

Vertical Crunch – 8 Reps

Cross Crunch – 8 Reps

Frog Crunch – 8 Reps

Side Crunch – 8 Reps

Weighted Crunch – 8 Reps

Reverse Crunch – 8 Reps

Total = 64 Crunches

Day 5

Regular Crunch – 9 Reps

Bicycle Crunch – 9 Reps

Vertical Crunch – 9 Reps

Cross Crunch – 9 Reps

Frog Crunch – 9 Reps

Side Crunch – 9 Reps

Weighted Crunch – 9 Reps

Reverse Crunch – 9 Reps

Total = 72 Crunches

Day 6

Regular Crunch – 10 Reps

Bicycle Crunch – 10 Reps

Vertical Crunch – 10 Reps

Cross Crunch – 10 Reps

Frog Crunch – 10 Reps

Side Crunch – 10 Reps

Weighted Crunch – 10 Reps

Reverse Crunch – 10 Reps

Total = 80 Crunches

Day 7

Regular Crunch – 11 Reps

Bicycle Crunch – 11 Reps

Vertical Crunch – 11 Reps

Cross Crunch – 11 Reps

Frog Crunch – 11 Reps

Side Crunch – 11 Reps

Weighted Crunch – 11 Reps

Reverse Crunch – 11 Reps

Total = 88 Crunches

Week 2

Day 8

Regular Crunch – 12 Reps

Bicycle Crunch – 12 Reps

Vertical Crunch – 12 Reps

Cross Crunch – 12 Reps

Frog Crunch – 12 Reps

Side Crunch – 12 Reps

Weighted Crunch – 12 Reps

Reverse Crunch – 12 Reps

Total = 96 Crunches

Day 9

Regular Crunch – 13 Reps

Bicycle Crunch – 13 Reps

Vertical Crunch – 13 Reps

Cross Crunch – 13 Reps

Frog Crunch – 13 Reps

Side Crunch – 13 Reps

Weighted Crunch – 13 Reps

Reverse Crunch – 13 Reps

Total = 104 Crunches

Day 10

Regular Crunch – 14 Reps

Bicycle Crunch – 14 Reps

Vertical Crunch – 14 Reps

Cross Crunch – 14 Reps

Frog Crunch – 14 Reps

Side Crunch – 14 Reps

Weighted Crunch – 14 Reps

Reverse Crunch – 14 Reps

Total = 112 Crunches

Day 11

Regular Crunch – 15 Reps

Bicycle Crunch – 15 Reps

Vertical Crunch – 15 Reps

Cross Crunch – 15 Reps

Frog Crunch – 15 Reps

Side Crunch – 15 Reps

Weighted Crunch – 15 Reps

Reverse Crunch – 15 Reps

Total = 120 Crunches

Day 12

Regular Crunch – 16 Reps

Bicycle Crunch – 16 Reps

Vertical Crunch – 16 Reps

Cross Crunch – 16 Reps

Frog Crunch – 16 Reps

Side Crunch – 16 Reps

Weighted Crunch – 16 Reps

Reverse Crunch – 16 Reps

Total = 128 Crunches

Day 13

Regular Crunch – 17 Reps

Bicycle Crunch – 17 Reps

Vertical Crunch – 17 Reps

Cross Crunch – 17 Reps

Frog Crunch – 17 Reps

Side Crunch – 17 Reps

Weighted Crunch – 17 Reps

Reverse Crunch – 17 Reps

Total = 136 Crunches

Day 14

Regular Crunch – 18 Reps

Bicycle Crunch – 18 Reps

Vertical Crunch – 18 Reps

Cross Crunch – 18 Reps

Frog Crunch – 18 Reps

Side Crunch – 18 Reps

Weighted Crunch – 18 Reps

Reverse Crunch – 18 Reps

Total = 144 Crunches

Week 3

Day 15

Regular Crunch – 19 Reps

Bicycle Crunch – 19 Reps

Vertical Crunch – 19 Reps

Cross Crunch – 19 Reps

Frog Crunch – 19 Reps

Side Crunch – 19 Reps

Weighted Crunch – 19 Reps

Reverse Crunch – 19 Reps

Total = 152 Crunches

Day 16

Regular Crunch – 20 Reps

Bicycle Crunch – 20 Reps

Vertical Crunch – 20 Reps

Cross Crunch – 20 Reps

Frog Crunch – 20 Reps

Side Crunch – 20 Reps

Weighted Crunch – 20 Reps

Reverse Crunch – 20 Reps

Total = 160 Crunches

Day 17

Regular Crunch – 21 Reps

Bicycle Crunch – 21 Reps

Vertical Crunch – 21 Reps

Cross Crunch – 21 Reps

Frog Crunch – 21 Reps

Side Crunch – 21 Reps

Weighted Crunch – 21 Reps

Reverse Crunch – 21 Reps

Total = 168 Crunches

Day 18

Regular Crunch – 22 Reps

Bicycle Crunch – 22 Reps

Vertical Crunch – 22 Reps

Cross Crunch – 22 Reps

Frog Crunch – 22 Reps

Side Crunch – 22 Reps

Weighted Crunch – 22 Reps

Reverse Crunch – 22 Reps

Total = 176 Crunches

Day 19

Regular Crunch – 23 Reps

Bicycle Crunch – 23 Reps

Vertical Crunch – 23 Reps

Cross Crunch – 23 Reps

Frog Crunch – 23 Reps

Side Crunch – 23 Reps

Weighted Crunch – 23 Reps

Reverse Crunch – 23 Reps

Total = 184 Crunches

Day 20

Regular Crunch – 24 Reps

Bicycle Crunch – 24 Reps

Vertical Crunch – 24 Reps

Cross Crunch – 24 Reps

Frog Crunch – 24 Reps

Side Crunch – 24 Reps

Weighted Crunch – 24 Reps

Reverse Crunch – 24 Reps

Total = 192 Crunches

Day 21

Regular Crunch – 25 Reps

Bicycle Crunch – 25 Reps

Vertical Crunch – 25 Reps

Cross Crunch – 25 Reps

Frog Crunch – 25 Reps

Side Crunch – 25 Reps

Weighted Crunch – 25 Reps

Reverse Crunch – 25 Reps

Total = 200 Crunches

2018-05-16T17:23:59+00:00February 25th, 2018|Challenges|0 Comments

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