30 Day Guns, Buns and Ab Challenge

Welcome to your next torture workout session.

This strength workout is designed to tone up in all the right places – your legs, your butt, your abs and your arms.  It’s a great workout on its own or to incorporate into your regular routine.

Have fun.

Guns, Buns and Abs - you're welcome

Guns, Buns and Abs – you’re welcome

~Fit Bitch

EDIT* Have had a question on how to proper leg lifts (ie, from the side, from a flat back) so I’m posting a photo sample to help with the visual.

Leg Lifts

Leg Lifts

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20 responses to “30 Day Guns, Buns and Ab Challenge

  1. This is awesome little challange, going to start it right now! God knows I need it! Cheers, Dani

  2. Meronaca

    When you say leg lifts what do you mean by that. Should I be laying on my side on the floor? Thanks! I’m sure I’m overthinking it, lol.

    • Hi! To do leg lifts simply lay flat on your back and, using your core, keeping your legs straight, lift the legs and bring them up toward the ceiling and then lower them back down. Repeat this. Check this post at the bottom for and edit as I’m about to post sample photo of leg lifts. 🙂

  3. Jewell

    My school is giving out this and a few other workouts for students to do! (We don’t have a pe class, so we record time at home)

  4. Jewell

    Thanks also 🙂

  5. Raquel

    Does rest mean to skip that exercise for that day?

    • Hi Raquel. Yes, Rest means taking a day off from your workout.
      In order for your body to recover properly it needs a little time (yes, even one day) to heal. Rest days are super important (and often not adhered to – I am guilty of not always taking my rest days) to a healthy body and mind. When we exercise our body is put into a stress mode and our cortisol levels are raised. The body needs time to recoup (allowing cortisol to drop back to normal levels), otherwise we put ourselves at risk for injury and illness, and even weight gain.

  6. Iris

    What do you mean by pushup?

    • Hi Iris:
      How to Do a Perfect Push Up
      Get on the floor on all fours, positioning your hands slightly wider than your shoulders.
      Extend your legs back so that you are balanced on your hands and toes. Keep your body in a straight line from head to toe without sagging in the middle or arching your back. You can position you feet to be close together or a bit wider depending upon what is most comfortable for you.

      Before you begin any movement, contract your abs and tighten your core by pulling your belly button toward your spine. Keep a tight core throughout the entire push up.
      Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90 degree angle.
      Exhale as you begin contracting your chest muscles and pushing back up through your hands to the start position. Don’t lock out the elbows; keep them slightly bent.
      Repeat for as many repetitions as your workout routine requires.

      Here’s a video. (And keep in mind that you can do variations of the push up from your knees (keeping same upper body form) or off the wall): https://www.youtube.com/watch?v=Eh00_rniF8E

  7. Lakeisha

    Good morning is this once a day or do I need to do 2tx a day. I started today and I never really worked out constantly. So is once a day enough to see results in 30 days.

    • Hi Lakeisha – you can do this Challenge once or several times per day. If you’re just starting out with an exercise program, once a day is a good kickstarter. But once you’ve worked up some momentum you can certainly add in a second time each day if you like.

  8. Claree McFadden

    I have had spinal surgery and can’t really do the leg lifts properly, is there a modification?

    • Hi Claree. Hm, spinal surgery, eh? I hope you’re doing well. 🙂 Here’s what I’m going to offer, since I don’t know you and can’t accurately assess your abilities or your limitations: Listen to your body! It knows what you can and can’t do. Now, that being said, there are option, should you be “capable” of doing them. 1. You can try doing a leg lift from table top (basically, on your hands and knees). If this is an option for you, from table top position, you lift and lower one leg at a time (split the lifts up ie. 30 on the left and 30 on the right, etc.). 2. You could do a standing leg lift – forward or reversed. a. Stand with back against the wall for stability and support and lift and lower one leg at a time, or alternately, face the wall, hands against it for balance, and lift and lower your leg behind you, alternating the same as in the table top option. 3. If none of the above options work for you, ignore the leg lifts and – is possible – go for another ab exercise like crunches – or even a plank (your abs will be engaged, and the rest of your body, including your back, will be working and strengthening). I hope these ideas are helpful. 🙂

  9. Pingback: Best Fitness Tips, Workout Routines, and Training Techniques – Teen Healths

  10. Pingback: 30 Day Guns, Buns and Ab Challenge | Fit Bites

  11. Pingback: Best Fitness Tips, Workout Routines, and Training Techniques | Fit Bites

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