- A GOOD Exercise Mat Buy on Amazon
Test your progress
To test how we get on throughout the month and how well you’ve progressed, it’s a good idea to perform a simple sit-up test. It would be helpful to recruit a friend or loved one to help you time your effort and keep count. All you need to do is set a timer to one minute and perform as many repetitions of a full sit-up exercise as you can within the minute. If you feel pain during the test or are unable to continue, stop and record the number you achieved.
Repeat the test at the end of the month to check how much progress you have made.
The challenge is split into 3 levels for which you can score your progress, you don’t need to keep to one level, You can mix & match and go up or down a level. Each level has a score associated with it, use the free-scoring sheet available for download below to track your progress and tally your total score for the month
You get either 1,2 or 3 points for the target level and either 1, 2 or 3 points for the exercise variation. That’s a maximum of ‘6’ per day, minimum of ‘2’ unless you skip a day in which case it would be ‘0’.
e.g, if you choose the LEVEL 2 target Guide and Level 2 Exercise Level of Bent Knee Crunch with Hands Behind Head and Bent Knee Leg Lower you will get two points for the targets achieved and two points for the exercise variation for a grand total of four points for the day, simple.
NOTE: You can choose level 1 target with level 3 exercise level or any other combination, use the scoring sheet to track each day.
The April Abs challenge has been put together as a simple ascending pyramid design programme with reps going up at a steady rate of one per day for both Crunches & Leg Lowers, don’t be fooled by its simplicity. The goal of these challenges is to get you moving and doing a little something every day. The willpower required to get yourself doing these exercise will often be greater than the effort required to do them.
Your Daily Target Guide
Choose your target guide for the month or mix and match, for easy reference to all levels, download the scoring sheet.
Level 1 – Easy
Level 2 – Hard
Level 3 – Hard
To start, lie on your back in the supine position with your legs bent and feet flat on the floor about hip-width apart.
- Choose arm the position for chosen intensity.
- From this position contract, your abdominal muscles lifting your head shoulders and mid-back off the floor,
- Hold this position for a second or two at the top and slowly resist as you lower yourself back to the floor.
- Remember not to thrust your upper body up off the floor.
Bent Knee Crunch with Hand Cross Chest
Bent Knee Crunch with Hands Behind Head
Bent Knee Crunch with Hands Overhead
- Focus on lowering towards the floor slowly & under control
- Maintain abdominal tension
- Remember to breath
Level 1 Easy Unilateral Bent Knee Leg Lower
Level 2 Moderate Bent Knee Leg Lower
Level 3 Hard Streight Leg Lower