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21-Day Abs Challenge

VIRTUAL GYM

General Fitness
Coach
COACH KATTOUF

If you are ready to challenge yourself and crush some abdominal work, this program is for you! We kick off this 21-Day Abs Challenge with an Abs Assessment workout. And then, over the next 3-weeks, you will have 3 more shots at this Abs Assessment in order to monitor your progress. If you are ready to take on an abdominal workout, 7 days/week, for 21-days straight, let's get to work!

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Stretch Your Comfort Zone
Stretch your comfort zone by challenging yourself to rock out an abdominal workout for 21-days straight!
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Consistency
Develop a great routine and consistency by performing an abs workout 7 days per week for 3-weeks straight.
Features
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Log your workouts. Track your workouts. Use the in-app timer/stopwatch. And more, all in the TrainHeroic app!
Equipment
Required
None. All bodyweight exercises.
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Sample Week
Week 1 of 3-week program
Sunday
ABS ASSESSMENT #1

A

LDF STRETCH SEQUENCE 1

1 x 3:00

B

LDF Abdominal Crunch

1 x 1:00

C

LDF ABS Standing Oblique Crunch

1 x 1:00

D

LDF ABS Double Knees to Chest

1 x 1:00

E

LDF Abs Oblique Crunch (Legs Elevated)

1 x 1:00

F

LDF ABS CRAB KICK

1 x 1:00

Monday
Week 1 Day 2

A

LDF STRETCH SEQUENCE 2

1 x 3:00

B

LDF Abs Oblique Crunch (Legs Elevated)

4 x 20

C

LDF ABS SIT UP

4 x 10

Tuesday
Week 1 Day 3

A

LDF STRETCH SEQUENCE 1

1 x 3:00

B

LDF CHEST Push Up w/ Knee to Chest

4 x 10

C

LDF ABS Reverse Crunch

4 x 10

Wednesday
Week 1 Day 4

A

LDF STRETCH SEQUENCE 2

1 x 3:00

B

LDF Abdominal Crossover (Opposite Knee to Elbow)

4 x 20

Thursday
Week 1 Day 5

A

LDF STRETCH SEQUENCE 1

1 x 3:00

B

LDF CHEST Push Up w/ Knees-to-Chest

4 x 10

C

LDF ABS CRUNCH KNEES TO CHEST

4 x 10

Friday
Week 1 Day 6

A

LDF STRETCH SEQUENCE 2

1 x 3:00

B

LDF ABS Sit up twist Xtreme

4 x 10

Saturday
Week 1 Day 7

A

LDF STRETCH SEQUENCE 1

1 x 3:00

B

LDF CHEST PUSH UP OPPOSITE ELBOW TO KNEE

4 x 10

C

LDF ABS CRUNCH KNEES TO CHEST

4 x 10

Coach
coach-avatar COACH KATTOUF

Dr. Rick Kattouf II is an OCB Masters Pro Natural Bodybuilder, SC State Record Holder, National Record Holder & World Record Holder in Natural Powerlifting (WNBF), Doctor of Optometry, 2x Amazon Best-Selling author, NESTA Sports Nutrition Specialist, NESTA Heart Rate Performance Specialist & NPTA Master Personal Trainer.

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NO WHINING. NO COMPLAINING. NO EXCUSES.

Let's crush some abdominal work!

Get 21-Day Abs Challenge
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21-Day Abs Challenge