Calendar & Modifications

See a written breakdown of each of the workouts, as well as modifications you can do to make some of the exercises easier!

1

days 1-4 

Day 1 

  1. Boat Sprawl (Modification: keep your back on the floor and just crunch your head up instead of doing a full sit up)
  2. Cross Legged Sit Ups (Modification: keep your legs crossed but lift your feet and bring your knees into your chest as you lie down, and use momentum to rock yourself up)
  3. Russian Twists (Modification: keep your feet on the floor)

day 2

  1. Seated Knee Tucks (Modification: stay on your back and bring your knees in & out of your chest)
  2. Shoulderstand Leg Raise (Modification: instead of lifting your legs straight up after you kick your legs out, try bending your knees into your chest, and hop your hips up with bent knees) 
  3. Split Toe Touch

Day 3

  1. Side Sit Up  (Modification: just side crunch instead- don't sit all the way up)
  2. Side Crunch 1:2 (Modification: just lift top leg instead of both)
  3. Side Plank Reach (Modification: bend your bottom knee onto the floor)

Day 4

  1. Dipping Forearm Plank (Modification: lower onto your knees)
  2. Alternating Side Reach
  3. Reverse Plank (Modification: bend your knees, feet flat on the floor)
2

days 5-7

Day 5

    1. Sit Up to Table (Modification): Perform a crunch with your knees bent and feet flat, then lift your hips off the floor into a bridge at the bottom of the crunch.
    2. Seated Twisting Knee Tucks (Modification): Lie on your back and bring your knees into your chest with a twist.
    3. Straight Leg Bicycle (Modification): Bend your knees and perform regular bicycles.

    Day 6

      1. Crunch w/ Bicycle (Modification): Instead of kicking your opposite leg straight out, keep the knee bent and just tap the floor with your toe.
      2. Boat to V Sit (Modification): Keep your hands on your hamstrings and lightly hold on.
      3. Circle Leg Raise (Modification): Bend your knees and bring them into your chest in a circular motion.

      Day 7

      1. Side Plank Crunch (Modification): Keep your top leg straight with the foot on the floor and just perform the reaching and crunching with your upper body.
      2. Candlestick (Modification): Lightly touch your bottom hand on the floor as you lower down, then reach back up at the top.
      3. Side Plank Cross Crunch (Modification): Keep your bottom knee on the floor and just crunch and rotate your upper body.

        3

        days 8-10

        DAY 8 

        1. Plank Alternating Tap Outs (Modification: first tap out only with your hands, then tap out with just your feet)
        2. Bird Dog Plank (Modification: lower onto your knees and alternate reaching your opposite arm & leg)
        3. Supermen

        DAY 9

        1. Butterfly Sit up (Modification: Keep the same position but only lift up as high as you can each time, even if that means just crunching)
        2. Russian Bicycles (Modification: either perform regular Russian twists with your feet raised, or keep your feet on the floor with your knees bent)
        3. Figure 4 Leg Raise to Pike (Modification: Just perform the figure 4 leg raise without lifting your back off the floor)

        DAY 10

        1. Straight Leg Side Crunch 1:2 (Modification: Either bend your knees or only lift the top leg each time)
        2. Side Plank Toe Touch (Modification: Bend your bottom knee and place it on the floor with your foot pointing behind you)
        3. Reverse Plank to Side Plank (Modification: Perform the reverse plank and lower onto your bottom knee as you twist into the side plank. Straighten the leg back out as you go back into reverse plank)