Day 

Exercises 

Day 1 30 crunches, 20 bicycle Crunches, 10 jackknife sit-ups Day 2 20-floor oblique crunches (10 per side), 20 Russian twists, 20 Alternate heel touches, 20-second floor sprint Day 3 20 bicycle crunches, 20 frog sit-ups, 30 cross body crunches (15 per side), 10 Russian twists Day 4 Rest day Day 5 10 burpees, 10 leg raises, 20-second scissor kicks, 20 tuck crunches, 20-second floor sprint Day 6 40-floor oblique crunches(20 per side), 20 Russian twists, 40 cross body crunches (20 per side) Day 7 30 crunches, 20 jackknife sit-ups, 30 seconds of scissor kicks, 20-second floor sprint Day 8 Rest day Day 9 30 bicycle crunches, 15 leg raise, 10 burpees, 20 tuck crunches Day 10 20 frog sit-ups, 10 leg raises, 10 burpees, 25 jackknife sit-ups, 30 seconds of scissor kicks Day 11 40 crunches, 30 bicycle crunches, 30 alternate heel touches, 20-second floor sprint Day 12 Rest day Day 13 60-floor oblique crunches (30 on each side), 45 Russian twists, 10 ski abs Day 14 15 burpees, 20 jackknife sit-ups, 60 cross body crunches (30 on each side), 30 tuck crunches Day 15 50 crunches, 60 Russian twists, 40 heel touchers, 60-floor oblique crunches (30 per side) Day 16 Rest day Day 17 45 jackknife sit-ups, 40 frog sit-ups, 60 cross body crunches (30 per side), 20 ski abs Day 18 100 crunches, 60 bicycle crunches, 20 leg raises (15 per side), 45-second floor sprint Day 19 20 burpees, 30 seconds floor sprint, 100 crunches, 20 ski abs, 40 jackknife sit-ups Day 20 Rest day Day 21 80 bicycle crunches, 100-floor oblique crunches (50 per side), 60 Russian twists Day 22 50 frog sit-ups, 40 jackknife sit-ups, 25 leg raises, 60 seconds of scissor kicks, 40 tuck crunches Day 23 1 minute of floor sprints, 20 burpees, 150 crunches,80 cross body crunches (40 on each side), 30 ski abs Day 24 Rest day Day 25 100 bicycle crunches, 100 crunches, 100-floor oblique crunches, 30 ski abs Day 26 60 jackknife sit-ups, 100 cross body crunches (50 per side),30 leg raises, 100 alternate heel touches, 20 burpees Day 27 150 Crunches, 35 leg raises, 100 bicycle crunches, 100-floor oblique crunches (50 per side) Day 28 Rest day Day 29 200 crunches, 75 Jackknife sit-ups, 75 tuck sit-ups, 50 frog sit-ups, 100 seconds of scissor kicks, 60-second floor sprint, 15 burpees Day 30 100 bicycle crunches, 100 alternate heel touches, 100 Russian twists, 100-floor oblique crunches, 20 ski abs, 60-second floor sprints