Take our FREE 1 Minute Quiz to find out EXACTLY what Diet & Training is Best for You.


Take our FREE 1 Minute Quiz to find out EXACTLY what Diet & Training is Best for You.

Ahhhh, summertime!

Temps are rising, the sun is shining, the bbq is fired up, and days at the pool, beach, or lake are likely on your agenda. 

Pretty exciting stuff, right?

Until you realize that likely means … wearing a swimsuit … and you glance in the mirror to see the not-so-flat stomach that has been hiding under jackets and baggy sweatshirts all winter!

Today we have an AB WORKOUT CHALLENGE that will help you get your abs ready for swimsuit season! 

But before we tell you about the challenge… 

It’s important to point out that if you are healthy and happy — the perfect “beach body” is the one you have right now! We support you in being confident no matter your shape or waist size. 

You do NOT need shredded abs to wear a swimsuit
Swimsuit ready can be at ANY SIZE….

Being healthy should be your priority and for most people, that won’t be having year-round rock hard abs. Getting a shredded six-pack requires having very low body fat.

There is nothing wrong with wanting abs or a totally flat stomach. Just know it takes lots of work (inside and outside of the gym.) 

If that is really your goal, or even if you just want to tone and tighten up a little bit, we have a great AB WORKOUT CHALLENGE that will help you achieve a flatter, stronger and more sculpted stomach —  in just minutes a day!

We aren’t saying that this ab workout challenge is all you will have to do to get summer-ready abs!! 

 Doing ab exercises is only part of the equation…..

Having great-looking abs requires consistently performing the right ab exercises with precise form, as well as full-body training, cardio, and eating for your goals and body type

You can no doubt strengthen your abs with our  AB WORKOUT CHALLENGE, but you won’t be able to see your abs until the fat covering them is gone.

You can not spot reduce fat. 

You can do 100 rounds of this ab workout challenge and you still won’t be able to see your abs —  if that is where your body holds on to fat. 

If you want help getting rid of that layer of fat you should check out our FREE BODY TYPE QUIZ .

After you answer 6 short questions, you will know your body type and the best way to eat and exercise so you can have your best shot at losing body fat and gaining lean calorie-burning muscle!

CLICK HERE to take it whenever you have a couple of minutes!

Now that you understand that ab exercises are just ONE thing you will need to do to get the mid-section of your dreams … let’s dive into our ab workout challenge!

This ab challenge is perfect for every fitness level. From advanced lifters to those that have never done a single sit-up!

It consists of FOUR EXERCISES. None of them are advanced movements. These are what we call the basic staples.

Don’t let the world ‘basic” fool you.

These exercises are staples because they work and hit all areas of the abs that you need to challenge to get six-pack abs! 

What makes this ab challenge .. challenging … is the number of rounds. 

You’ll start where you can. Even if that is only one round. But then the next day, you attempt to do another round, then the next time another round, and so on.

The idea is to keep adding rounds (as you can) so that you progressively overload your abs!

Because remember ..
Your abs are just like any other muscle in your body
and need progressive overload for growth.

Here is the thing with ab training though… it’s probably the muscle group where people use the crappiest form. 

And …  Crappy form = Crappy results! 

You might still manage to still get sore, but you will not see ideal results if you aren’t using proper form. 

If you are carving out the time …  make every rep count!?

Don’t just print out this AB WORKOUT CHALLENGE and assume  you know how to do each exercise– be sure to check out THIS VIDEO ⬇️!


We quickly show you how to do each of the exercises below with correct form. Take a couple minutes and watch it before you start the challenge! 



10 reps of each exercise.
No rest in-between exercises.
After all 4 exercises, you will rest for 1 minute.
Repeat for as many rounds as you can. 

Exercise One: Straight Arm Crunch

  • Lay flat on your back.
  • Stick your arms straight up over your chest.
  • Crunch up ONLY using your abs.
  • Raise arms toward the ceiling, but keep them straight. Do not rock or use your arms to gain momentum!!  If you do that, you won’t be working your abs very much at all! Keep those arms locked!!
  • Repeat for 10 total reps.

Exercise Two: Russian Twist 

  • Sit up on your tailbone.
  • Lean torso “back” until your feet come up off the ground.
  • Clasp your hands together and turn/rotate your shoulders to one side as much as you can until your elbow comes as close to the ground as possible.
  • Do the same thing on the other side. 
  • Once you have gone to each side, that is one rep.
  • Repeat for 10 total reps. 

Exercise Three: Reverse Crunch (Vince’s favorite bodyweight ab exercise) 

  • Lay flat on your back. 
  • Put your hands on the floor next to you or under your butt.
  • Put your knees up at a 90-degree angle.  This is your starting position. It is where you will start every single rep. 
  • Drive your knees into your chest until your lower back comes up off the floor.
  • Bring your knees back to the starting position.
  • Repeat for 10 total reps.

Exercise Four: Heel Taps

  • Stay on your back. Put your feet on the floor with knees bent. 
  • Your arms stay down by your sides.
  • Crunch up (shoulder blades off the mat) and then reach out as far as possible with your hands.
  • Twist to the left, tap your left heel, and then twist to the right and tap your right heel. Keep your shoulder blades off the floor the entire time!  
  • One rep is once you have tapped each heel.
  • Repeat for 10 total reps.

You may be thinking that this sounds pretty “easy” —  but remember that you are going for as many rounds as possible and there is no rest between exercises. You only get to rest after all 4 exercises are complete! 

Your first attempt will be setting your personal “base-line.”  You are determining how many rounds you can do as of right now. Then in a day or two, you will do the workout again and try to get in at least one more round.

If  you can’t do another round yet, no problem! Try adding another next time!!

You will keep attempting more rounds every time you do the workout (which we suggest doing at least a few times a week.) 

Don’t get frustrated if you can’t advance right away, or get stuck on a certain number of rounds, just make sure you aren’t doing fewer rounds than the time before.  Aim to do the same number of rounds as the previous day — or more!

Even if it takes you a couple weeks to add another round — as long as you are progressing, consistent with doing the challenge at least a few days a week, focusing on full-body exercise, and eating for your body type and goalsyou will lose fat and get those abs poppin!

And don’t forget….  if you aren’t sure how to eat and exercise for your body type or aren’t even sure what your body type is, we have that FREE QUIZ you can take! 

It’s already helped tens of thousands of people reach their goals faster and easier!
CLICK HERE to check it out!