This is your 21 Day Abs & Ass Challenge! We are super excited for this one. It's our most difficult challenge yet and we're here to set you up for success. We've broken your tutorial videos into 3 different sections. Up first is day 1 through 7. The second video will show you day 8 through 14. And part #3 contains day 15 through 21. So let's get into your Abs & Ass breakdown:
Each day you will have to complete an abdominal exercise, a glute exercise and a 60 second burnout. Try to add this sequence to the end of your workout (before you cool down) and do them consecutively! We told you - it's tough! But we know you are TOUGHER!
Day #1: 40 Fighting Crunches + 40 Regular Squats + 60 Second Forearm Plank.
If you want to bump up the intensity add light hand weights to the crunches and heavy weights to the squats.
To calm down the intensity just limit your range of motion and slow down the moves in general.
Day #2: 40 Giant Flutter Kicks + 40 Jump Squats + 60 Second Forearm Plank.
To kick it up a notch increase your speed.
To dial it down a little bend your knees on the flutter kicks and omit the plyo on the squats.
Day #3: 40 Squat Thrusts + 40 Suitcase Jump Squats + 60 Second Forearm Plank.
For a harder challenge increase the speed and also increase your range of motion during the jump squats.
For an easier challenge walk your feet into a high plank position during the squat thrusts and omit the jump from the jump squats.
Day #4: 40 Bird Dog Crunches (20 on each side) + 40 Squat Jacks + 60 Second Forearm Plank.
Want more action? Increase your speed.
Need less action? Decrease your speed and omit the plyo.
Day #5: 40 Forearm Plank Jacks + 40 Prisoner Jump Squats + 60 Second Forearm Plank.
For progression increase your speed and add more range of motion (on the jump squats).
For regression omit the jacks and perform toe taps. Omit the plyo on the jump squats.
Day #6: 40 Leg Raises & Reverse Crunch Combo + 40 Flying Lunges (aka Split Stance Lunges) + 60 Second Forearm Plank.
To make this more challenging increase your range of motion and your speed.
To make this less challenging bend your knees on the leg raises and keep the movements small. Also, omit the plyo and perform reverse lunges instead of flying lunges.
Day #7: 40 Spider-Woman Planks (aka Spider Man planks) + 40 Bulgarian Split Squats + 60 Second Forearm Plank.
For a more intense workout increase your range of motion and your speed.
To save the drama for yo' mama step your foot up on the Spider-Woman planks and limit your range of motion on the split squats.
Your second round of the B&B Abs & Ass Challenge is here! Are you ready to kill it this week? We are so proud of you for absolutely crushing this challenge last week. Let's get into your schedule for days 8-14:
Day #8: 50 Sprinter Crunches + 50 Reverse Lunges & Snap Kick Combo (25 on each side) + 60 Second Wall Sit.
To up the intensity increase your speed.
To really up the ante, hold a single medium to heavy dumbbell at your chest while performing the reverse lunge and snap kick combo.
To scale it back avoid coming to a full sit up during the crunches and keep your snap kick low.
Day #9: 50 Single Arm Star Crunches + 50 Forward Lunges & Rotation (25 each side) + 60 Second Wall Sit.
To make this more challenging increase your speed and range of motion. On the star crunches have your hands and feet working simultaneously.
For an even bigger challenge hold a single medium to heavy dumbbell at your chest while performing forward lunges and rotation.
For less of a challenge avoid coming to a full sit up during the star crunches and omit the rotation on the forward lunges.
Day #10: 50 Static Beast Shoulder Taps + 50 Glute Kickbacks (aka Donkey Kicks) (25 on each side) + 60 Second Wall Sit.
Need more ass kicking? Increase your speed and your range of motion on the kickbacks.
Need major ass kicking? Place a light hand weight or medium dumbbell behind your knee while performing the glute kickbacks.
Need less ass kicking? Drop to your knees or perform a high plank during shoulder taps. Decrease your speed and limit the range of motion on your kicks.
Day #11: 50 Side Plank & Knee Strike Combo + Curtsy Lunges + 60 Second Wall Sit.
Increase your speed if you want to make this harder.
If you want to make this extra hard hold a medium to heavy dumbbell at your chest or hold 2 medium to heavy dumbbells by your sides or on your shoulders while performing the curtsy lunges.
Drop to your knees during the plank and switch the curtsy lunge to a reverse lunge to make this easier.
Day #12: 50 Cross Body Knees + 50 Single Leg Deadlift (25 each side) + 60 Second Wall Sit.
For a progression increase your speed and range of motion.
For an extreme progression hold a single medium to heavy dumbbell in the opposite hand of your standing leg while performing the single leg deadlift.
For a modification decrease your speed and range of motion. Keep one foot on the floor as a "kickstand" to help you balance during the deadlifts.
Day #13: 50 Supine Knee Tucks + 50 Walking Lunges + 60 Second Wall Sit.
Feel the burn more by increasing your speed.
Feel the fire by holding a single medium to heavy dumbbell at your chest or hold 2 medium to heavy dumbbells by your sides while performing the walking lunges.
If you prefer a light tingle rather than a third degree burn avoid coming to a full sit up and just pick your shoulder blades off the floor while performing the knee tuck. Also perform a stationary lunge instead of a walking lunge.
Day #14: 50 Seated Knee Tucks + 50 Frogger Squats + 60 Second Wall Sit.
Want more? Pick up your hands while performing the knee tuck and increase your speed.
Want less? Keep a slight bend in the knees and decrease your speed during knee tucks. While performing the frogger squats walk your feet back to the high plank position and omit the jump by walking feet up to the squat position.
Are you ready for your final round of the B&B Abs & Ass Challenge? We are kicking it up a notch. That's right - we are up to 60 reps for each exercise! You are destroying this challenge so we know this will be a breeze for you to accomplish. Let's get into your schedule for days 15 - 21:
Day #15: 60 Bicycle Crunches + 60 Bridges + 60 Second Traveling Plank & Glute Lift Combo.
To modify slow down the tempo and shorten your range of motion.
To progress pick up the speed and add a weight on the bridges for some extra burn.
Day #16: 60 High Plank Shoulder Taps + 60 Single Leg Bridges (30 on each side) + 60 Second Traveling Plank & Glute Lift Combo.
To modify the shoulder taps drop to your knees (when you need to). Decrease your speed and range of motion on the bridges.
To challenge yourself even more increase your speed and add some weights to the mix!
Day #17: 60 Russian Twists + 60 Frog Bridges + 60 Second Traveling Plank & Glute Lift Combo.
To modify slow it down and reel in your range of motion. Keep your feet on the ground for the Russian twists.
To challenge yourself increase your speed and add a pair of light hand weights on the Russian twists. (We don't recommend heavyweights for this move). You can drop your light hand weights and add a heavy weight for your frog bridges.
Day #18: 60 Heel Taps + 60 Quarter Turn Squats + 60 Second Traveling Plank & Glute Lift Combo.
To modify the heel taps place your hands behind your head to support your neck. For the squats omit the quarter turn jump and walk it.
To challenge yourself increase the speed on the heel taps and make your quarter turn squats into jump squats.
Day #19: 60 Round House Kicks (30 on each side) + 60 Rainbow Glutes (30 on each side) + 60 Second Traveling Plank & Glute Lift Combo.
To modify keep your roundhouse kicks low, decrease your range of motion and slow down the speed during the rainbow glutes.
To challenge yourself increase your speed and range of motion on the roundhouse kicks. Add an ankle weight on the rainbow glutes (if you have one available)!
Day #20: 60 Oblique V-Ups (30 on each side) + 60 Mini Plyo Lunges (30 on each side) + 60 Second Traveling Plank & Glute Lift Combo.
To modify the V-Ups keep a slight bend in the knees to take pressure off your lower back. For the lunges omit the mini plyo and perform a regular lunge.
To challenge yourself keep your legs as straight as possible and pick up the tempo on the V-Ups. For the lunges hold a weight at your chest and increase the range of motion on the plyo.
Day #21: 60 Mountain Climbers + 60 Lateral Lunges & Plyo + 60 Second Traveling Plank & Glute Lift Combo.
For a modification decrease your speed and omit any jumping.
To challenge yourself increase your speed and range of motion. Add a weight and hold it at your chest during the lateral lunge & plyo.
Don't forget that we'll be choosing a Challenge Winner to receive a prize. Want to participate? It's easy! All you have to do is...
✔ Sign up for a B&B Membership.
✔ Post a weekly IG story or pic and tag @christadipaolo & @boxingandbubbles.
✔ Post a weekly FB video or pic.
✔ Snap 1 sweaty selfie telling us one thing LOVE about yourself and post to our B&B Facebook Page during week #3 of the challenge.
Feel free to post on IG and FB as much as you want! We love seeing your faces and reading your comments! Cheers! xx