Ready to Sculpt Your Abs in Just 30 Days? Dive into the ultimate ab challenge designed for those who want results without spending hours in the gym. Our SixpackShortcut program is all about efficiency and effectiveness—20 minutes a day is all you need to carve out a strong, defined core. Whether you’re at home, in the park, or on the go, these quick and intense workouts are perfect for fitting into any busy schedule. So grab your mat, get pumped, and let’s start this 30-day journey toward a six-pack together!
| SixpackShortcut: 30 Days / 20 Minutes a Day | |||
|---|---|---|---|
| Day | Exercise | Reps/Duration | Description |
| 1 | Plank Bicycle Crunches Russian Twists |
3 x 1 min 3 x 20 each side 3 x 30 twists |
Engage core, keep back straight. Touch elbow to opposite knee, twist torso. Twist torso with weight or hands clasped. |
| 2 | Leg Raises Mountain Climbers Crunches |
3 x 15 3 x 1 min 3 x 30 |
Lie down, lift legs straight up. Fast-paced knee drives to chest. Engage upper abs. |
| 3 | Side Plank Flutter Kicks Reverse Crunches |
3 x 30 sec each side 3 x 1 min 3 x 20 |
Hold position on one side, engage obliques. Small, quick kicks while lying down. Lift hips off the ground, keep legs bent. |
| 4 | V-Ups Heel Touches Russian Twists |
3 x 15 3 x 25 each side 3 x 30 twists |
Reach for toes while lifting legs. Touch heel with same side hand. Twist torso with weight or hands clasped. |
| 5 | Plank Bicycle Crunches Mountain Climbers |
3 x 1.5 min 3 x 25 each side 3 x 1.5 min |
Engage core, keep back straight. Touch elbow to opposite knee, twist torso. Fast-paced knee drives to chest. |
| 6 | Rest Day | Recovery and muscle growth. | |
| 7 | Crunches Leg Raises Russian Twists |
3 x 35 3 x 20 3 x 35 twists |
Engage upper abs. Lie down, lift legs straight up. Twist torso with weight or hands clasped. |
| 8 | Side Plank Flutter Kicks Reverse Crunches |
3 x 45 sec each side 3 x 1.5 min 3 x 25 |
Hold position on one side, engage obliques. Small, quick kicks while lying down. Lift hips off the ground, keep legs bent. |
| 9 | V-Ups Bicycle Crunches Plank |
3 x 20 3 x 30 each side 3 x 1.5 min |
Reach for toes while lifting legs. Touch elbow to opposite knee, twist torso. Engage core, keep back straight. |
| 10 | Mountain Climbers Heel Touches Russian Twists |
3 x 1.5 min 3 x 30 each side 3 x 35 twists |
Fast-paced knee drives to chest. Touch heel with same side hand. Twist torso with weight or hands clasped. |
| 11 | Plank Bicycle Crunches Leg Raises |
3 x 2 min 3 x 30 each side 3 x 25 |
Engage core, keep back straight. Touch elbow to opposite knee, twist torso. Lie down, lift legs straight up. |
| 12 | Rest Day | Recovery and muscle growth. | |
| 13 | Crunches Flutter Kicks Russian Twists |
3 x 40 3 x 1.5 min 3 x 40 twists |
Engage upper abs. Small, quick kicks while lying down. Twist torso with weight or hands clasped. |
| 14 | Side Plank V-Ups Reverse Crunches |
3 x 1 min each side 3 x 25 3 x 30 |
Hold position on one side, engage obliques. Reach for toes while lifting legs. Lift hips off the ground, keep legs bent. |
| 15 | Mountain Climbers Plank Heel Touches |
3 x 2 min 3 x 2 min 3 x 35 each side |
Fast-paced knee drives to chest. Engage core, keep back straight. Touch heel with same side hand. |
| 16 | Rest Day | Recovery and muscle growth. | |
| 17 | Bicycle Crunches Leg Raises Russian Twists |
3 x 35 each side 3 x 30 3 x 40 twists |
Touch elbow to opposite knee, twist torso. Lie down, lift legs straight up. Twist torso with weight or hands clasped. |
| 18 | Flutter Kicks Side Plank V-Ups |
3 x 2 min 3 x 1.5 min each side 3 x 30 |
Small, quick kicks while lying down. Hold position on one side, engage obliques. Reach for toes while lifting legs. |
| 19 | Reverse Crunches Plank Heel Touches |
3 x 35 3 x 2.5 min 3 x 40 each side |
Lift hips off the ground, keep legs bent. Engage core, keep back straight. Touch heel with same side hand. |
| 20 | Mountain Climbers Crunches Bicycle Crunches |
3 x 2 min 3 x 45 3 x 35 each side |
Fast-paced knee drives to chest. Engage upper abs. Touch elbow to opposite knee, twist torso. |
| 21 | Rest Day | Recovery and muscle growth. | |
| 22 | Russian Twists Leg Raises Flutter Kicks |
3 x 45 twists 3 x 35 3 x 2.5 min |
Twist torso with weight or hands clasped. Lie down, lift legs straight up. Small, quick kicks while lying down. |
| 23 | Side Plank V-Ups Plank |
3 x 2 min each side 3 x 35 3 x 3 min |
Hold position on one side, engage obliques. Reach for toes while lifting legs. Engage core, keep back straight. |
| 24 | Reverse Crunches Mountain Climbers Heel Touches |
3 x 40 3 x 2.5 min 3 x 45 each side |
Lift hips off the ground, keep legs bent. Fast-paced knee drives to chest. Touch heel with same side hand. |
| 25 | Crunches Bicycle Crunches Russian Twists |
3 x 50 3 x 40 each side 3 x 45 twists |
Engage upper abs. Touch elbow to opposite knee, twist torso. Twist torso with weight or hands clasped. |
| 26 | Rest Day | Recovery and muscle growth. | |
| 27 | Flutter Kicks Side Plank V-Ups |
3 x 3 min 3 x 2.5 min each side 3 x 40 |
Small, quick kicks while lying down. Hold position on one side, engage obliques. Reach for toes while lifting legs. |
| 28 | Leg Raises Plank Bicycle Crunches |
3 x 40 3 x 3.5 min 3 x 45 each side |
Lie down, lift legs straight up. Engage core, keep back straight. Touch elbow to opposite knee, twist torso. |
| 29 | Mountain Climbers Reverse Crunches Heel Touches |
3 x 3 min 3 x 45 3 x 50 each side |
Fast-paced knee drives to chest. Lift hips off the ground, keep legs bent. Touch heel with same side hand. |
| 30 | Full Ab Circuit | 1 round each exercise | Complete all exercises from days 1-29. |
