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

31 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. 🙂

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  12. Twisha

    Can we take breaks in between the exercises? Also is there a time limit we need to adhere to for each exercise? Really excited about starting this challenge, thanks in advance

  13. Hi Twisha. As with any exercise, rest when needed. As you get further in the challenge, your strength and agility will increase and you may not need as many (if any) breaks. And there is no time limit. However, if you wanted to challenge yourself a bit more, you can certainly set a timer for each workout and try to beat your time each day. Good luck and have fun. 🙂

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  15. Taylor

    Is this workout safe to do 4 months postpartuman?

    • Hi Taylor – You should definitely check with your doctor about any post-baby exercising, but I don’t see anything that would be harmful to your body (unless you have an underlying issue and you would need to use your own judgement on that). The leg lifts would be great for strengthening abdominal muscles so if that is your main concern postpartum, ask your doctor.

  16. Wanda Jones

    Gm on the leg lifts if it say 50 of them is it 50 on each leg and I had back surgery can I do the pushups off of the wall standing up

    • Wanda – The leg lifts are together – There is a graphic at the bottom of the post to help. Also, if you put your hands underneath your butt, it can help with supporting your lower back. And there is absolutely nothing wrong with push-ups from the wall. 🙂

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  18. AH

    I’m on day 23 and am wondering what to do for the next 30 days?

    • You can double up this challenge or do another challenge. Or you can do a completely difference workout routine (there are a ton on my blog – check out the Commercial Break Workouts).

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January 2014

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