If you’re anything like me, you’ve probably pondered the idea that sculpting those coveted six-pack abs would require countless months, or perhaps even years, of unwavering dedication.

But what if I shared a secret that may ignite your motivation? How about the promise of achieving those washboard abs in a mere seven days? Seems far-fetched, right?

Well, I’m here to tell you that the 7 Day Ab Challenge can make it happen! The key to remember is that the effectiveness of this challenge hinges on being at the right weight for your height. Click here to see the right weight that you need to be for your height. You don’t need to be incredibly slim, just within a healthy range.

Keep in mind that visible abs are also a reflection of your diet and overall body fat percentage. To maximize results, it’s crucial to maintain a nourishing diet, your hot playlist,  and incorporate full-body workouts into your routine. This program is designed to fortify your core muscles.

By simply following these straightforward steps, you’re setting out on a journey toward the chiseled abs you’ve always dreamed of.  Check out my transformation here. Are you ready to embrace the challenge and start this transformation? Let’s embark on this journey together!

Day 1: Basic Core Exercises

  • 40 seconds of warm-up (e.g., light jogging or jumping jacks)
  • Plank: Hold for 30 seconds
  • Bicycle Crunches: 3 sets of 11-15 reps per side
  • Leg Raise hold: 3 sets of 11-15 seconds
  • Scissor Kicks: 3 sets of  11-15 reps per side
  • Toe Touch: 3 sets of 3-11 reps

Day 2: High-Intensity Interval Training (HIIT)

  • 40 seconds of warm-up
  • HIIT Workout: Perform 20 seconds of high-intensity exercises (e.g., mountain climbers, burpees) followed by 10 seconds of rest. Repeat this cycle for 15 minutes.
  • Plank: Hold for 45 seconds
  • 10 minutes of stretching

Day 3: Core and Cardio

  • 1 minute of warm-up
  • Squats: 3 sets of 15 reps
  • Mountain Climbers: 3 sets of 20 reps per leg
  • Plank: Hold for 60 seconds
  • Jumping Jacks: 3 sets of 25 reps
  • 10 minutes of stretching

Day 4: Active Recovery

  • Light yoga or stretching exercises to help with muscle recovery

Day 5: Core Strengthening

  • 1 minutes of warm-up
  • Sit-Ups: 3 sets of 20 reps
  • Elbow touch situps: 3 sets of 15 reps
  • Leg Raises: 3 sets of 15 reps
  • Bicycle Crunches: 3 sets of 20 reps per side
  • 10 minutes of stretching

Day 6: Cardio and Core

  • 1 minutes of warm-up
  • Run or bike for 30-45 minutes at a moderate pace
  • Plank: Hold for 75 seconds
  • 10 minutes of stretching

Day 7: Core Challenge

  • 1 minutes of warm-up
  • V-Ups: 3 sets of 12 reps
  • Flutter Kicks: 3 sets of 20 seconds
  • Russian Twists: 3 sets of 20 reps per side
  • Plank: Hold for 90 seconds
  • 10 minutes of stretching


So there you have it. The benefits of having killer abs are pretty clear, and the 7 day challenge can help you achieve them in just a week.

But remember, this is not a magic bullet – to see results, you need to put in some hard work.

Follow the tips I’ve outlined above and make sure to stay hydrated and fueled throughout the challenge, and you should be well on your way to achieving those amazing abs. Also follow me here on Instagram TRAMSKROW.

Are you ready to start your weight loss journey with a personalized workout plan just for you? Let’s work together to achieve your goals and create a healthier, happier you. Click now to get started!

Let me know in the comments if this helps! And yes I do read them and respond.


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