One-month Sit-up and Core Challenge

Week 1: Getting Started Perform 3 sets of each exercise, gradually increasing reps each day.

Day 1:

1. Standard Sit-ups – 10 reps per set
2. Bicycle Crunches – 10 reps per set
3. Plank – Hold for 20 seconds

Day 2:

1. Standard Sit-ups – 12 reps per set
2. Russian Twists – 10 reps per set
3. Side Planks – Hold for 15 seconds each side

Day 3:

1. Standard Sit-ups – 15 reps per set
2. Leg Raises – 10 reps per set
3. Mountain Climbers – 15 reps per set

Day 4: Rest Day

Day 5:

1. Standard Sit-ups – 18 reps per set
2. Reverse Crunches – 12 reps per set
3. Plank with Shoulder Taps – 10 reps per set

Day 6:

1. Standard Sit-ups – 20 reps per set
2. Bicycle Crunches – 15 reps per set
3. Side Planks – Hold for 20 seconds each side

Day 7:

1. Standard Sit-ups – 22 reps per set
2. Russian Twists – 15 reps per set
3. Flutter Kicks – 20 reps per set

Week 2: Intensifying the Challenge Increase both sets and reps for each exercise.

Day 8:

1. Standard Sit-ups – 25 reps per set
2. Leg Raises – 15 reps per set
3. Plank – Hold for 30 seconds

Day 9:

1. Standard Sit-ups – 28 reps per set
2. Bicycle Crunches – 20 reps per set
3. Side Planks – Hold for 25 seconds each side

Day 10:

1. Standard Sit-ups – 30 reps per set
2. Russian Twists – 20 reps per set
3. Mountain Climbers – 20 reps per set

Day 11: Rest Day

Day 12:

1. Standard Sit-ups – 32 reps per set
2. Reverse Crunches – 18 reps per set
3. Plank with Shoulder Taps – 15 reps per set

Day 13:

1. Standard Sit-ups – 35 reps per set
2. Bicycle Crunches – 25 reps per set
3. Side Planks – Hold for 30 seconds each side

Day 14:

1. Standard Sit-ups – 38 reps per set
2. Russian Twists – 25 reps per set
3. Flutter Kicks – 25 reps per set

Week 3: Pushing Your Limits Incorporate advanced variations for an added challenge.

Day 15:

1. Decline Sit-ups – 15 reps per set
2. Hanging Leg Raises – 12 reps per set
3. Plank – Hold for 40 seconds

Day 16:

1. Decline Sit-ups – 18 reps per set
2. Windshield Wipers – 10 reps per set
3. Side Planks with Hip Dips – 12 reps per side

Day 17:

1. Decline Sit-ups – 20 reps per set
2. Russian Twist with Medicine Ball – 20 reps per set
3. Mountain Climbers – 25 reps per set

Day 18: Rest Day

Day 19:

1. Decline Sit-ups – 22 reps per set
2. Dragon Flags – 8 reps per set
3. Plank with Knee to Elbow – 15 reps per set

Day 20:

1. Decline Sit-ups – 25 reps per set
2. Bicycle Crunches – 30 reps per set
3. Side Planks – Hold for 35 seconds each side

Day 21:

1. Decline Sit-ups – 28 reps per set
2. Russian Twists with Weight Plate – 25 reps per set
3. Flutter Kicks – 30 reps per set

Week 4: Final Challenge Maximize intensity and test your core strength.

Day 22:

1. Decline Sit-ups – 30 reps per set
2. Hanging Leg Raises – 15 reps per set
3. Plank – Hold for 50 seconds

Day 23:

1. Decline Sit-ups – 32 reps per set
2. Windshield Wipers – 15 reps per set
3. Side Planks with Hip Dips – 15 reps per side

Day 24:

1. Decline Sit-ups – 35 reps per set
2. Russian Twist with Medicine Ball – 30 reps per set
3. Mountain Climbers – 30 reps per set

Day 25: Rest Day

Day 26:

1. Decline Sit-ups – 38 reps per set
2. Dragon Flags – 10 reps per set
3. Plank with Knee to Elbow – 20 reps per set

Day 27:

1. Decline Sit-ups – 40 reps per set
2. Bicycle Crunches – 35 reps per set
3. Side Planks – Hold for 40 seconds each side

Day 28: Final Day

1. Decline Sit-ups – 45 reps per set
2. Russian Twists with Weight Plate – 35 reps per set
3. Flutter Kicks – 35 reps per set
4. Plank – Hold for 60 seconds

Congratulations on completing the one-month sit-up and sit-up variations challenge! This routine is designed to progressively build your core strength over the course of the month. Remember to listen to your body, stay hydrated, and maintain proper form throughout the challenge. If you’re new to exercise or have any underlying health conditions, consider consulting a fitness professional before starting such an intense routine.