Abs Challenge (hard)

Here's the first workout for your abs challenge!
It lasts 8 minutes.

You're going to do a set of 3 exercises:
- hollow body: 30 seconds
- active side plank: 30 seconds
- plank: 1 minute

You'll repeat the set 4 times.

To perform the exercises in this programme correctly, you'll need to clear an area of approximately 2 x 1.5 m.

Remember to turn on the sound for the best experience.

Don't go too fast for this first workout. Keep a steady pace that lets you do the movements with proper form.

Congratulations on a great workout!
Be patient - we promise you'll see results if you stick with it. Don't despair if you aren't able to do a particular movement or don't see results straight away.

Here's your second workout in this abs challenge.
Today's workout lasts 8 minutes.

You're going to do a set of 3 exercises:
- mountain climbers: 30 seconds
- dynamic plank: 30 seconds
- plank: 1 minute

You'll repeat the set 4 times.

To perform the exercises in this programme correctly, you'll need to clear an area of approximately 2 x 1.5 m.

Remember to turn on the sound for the best experience.

Time for the second workout of this challenge.
For the mountain climbers, make sure you perform each movement correctly to get the most out of the exercise.
For the plank, try to hold each position for the time shown.

Great workout! Keep it up throughout the rest of the challenge.
To prevent boredom, why not add on another challenge? We've got other programmes you can do to stay energised.
If you haven't already, check out Domyos Live. This free service gives you access to various live fitness classes from the Domyos Club in France. To try it out and see the workouts on offer, simply find the section on Domyos E-Coach.

Here's your third workout in this abs challenge.
Today's workout is 14 minutes long.

You're going to do a set of 3 exercises:
- hollow body: 1 minute
- active side plank: 1 minute
- plank: 1 minute 30

You'll repeat this set 4 times.

To perform the exercises in this programme correctly, you'll need to clear an area of approximately 2 x 1.5 m.

Remember to turn on the sound for the best experience.

For this workout, we're going back to some of the exercises from the first day: hollow body and plank. We'll extend the time for each exercise, so try to push yourself while still correctly executing the movements.

Great workout!
Along with this challenge, make sure you're eating well or you might not see results:
- Never skip meals.
- Eat a balanced diet: one third carbohydrates (pasta, rice), one third protein (fish, eggs, meat), one third vegetables.
- Have a piece of fruit, some compote or a cereal bar for a snack.
- Give yourself a cheat day once in a while to keep yourself from getting frustrated (and we do mean "once in a while"!). It won't hurt and it's good for your well-being!

Here's your fourth workout in this abs challenge.
Today's workout is 14 minutes long.

You're going to do a set of 3 exercises:
- mountain climbers: 1 minute
- dynamic plank: 1 minute
- plank: 1 minute 30

You'll repeat this set 4 times.

To perform the exercises in this programme correctly, you'll need to clear an area of approximately 2 x 1.5 m.

Remember to turn on the sound for the best experience.

Here, we'll repeat the exercises from the second workout. We'll be doing each exercise for a little longer, so remember to maintain good form throughout the workout.

Great job! You've made amazing progress!
At the end of each workout, take the time to cool down with a few stretches to prevent injuries. Stretching is important as it helps prepare your body for your future workouts.

Here's the fifth workout in this abs challenge.
Today's workout is 20 minutes long.

You're going to do a set of 3 exercises:
- hollow body: 1 minute 30
- active side plank: 1 minute 30 seconds
- plank: 2 minutes

You'll repeat the set 4 times.

To perform the exercises in this programme correctly, you'll need to clear an area of approximately 2 x 1.5 m.

Remember to turn on the sound for the best experience.

We're going to repeat the exercises from the first session again. We've upped the tempo again, so focus on your breathing to help you do each exercise for the full time.

Great workout! Keep it up for your last two remaining workouts.
To prevent boredom, why not add on another challenge? We've got other programmes you can do to stay energised.
If you haven't already, check out Domyos Live. This free service gives you access to various live fitness classes from the Domyos Club in France. To try it out and see the workouts on offer, simply find the section on Domyos E-Coach.

Here's the penultimate workout from this abs challenge.
Today's workout is 20 minutes long.

You're going to do a set of 3 exercises:
- mountain climbers: 1 minute 30 seconds
- dynamic plank: 1 minute 30 seconds
- plank: 2 minutes

You'll repeat the set 4 times.

To perform the exercises in this programme correctly, you'll need to clear an area of approximately 2 x 1.5 m.

Remember to turn on the sound for the best experience.

We're going to repeat the exercises from the second workout and increase their duration. Don't start out too quickly; try to keep the same pace throughout the workout.

Great workout!
When pushing yourself during sport, do you tend to tire quickly and clock sub-par performances? If so, you need to improve your breathing! Endurance is key to maintaining your effort level over time.
You can improve your endurance levels by working out regularly, improving your breathing by focusing on your exhalation, giving yourself enough time to digest your meals before exercising, and staying well hydrated.

Today is the last workout from this challenge!

It's a 24-minute session.

You're going to do a set of 6 exercises:
- hollow body: 1 minute
- active side plank: 1 minute
- mountain climbers: 1 minute
- dynamic plank: 1 minute
- plank: 2 minutes

You'll repeat the set 4 times.

To perform the exercises in this programme correctly, you'll need to clear an area of approximately 2 x 1.5 m.

Remember to turn on the sound for the best experience.

To finish off the challenge, we're going to repeat all the exercises seen during this programme. Give it your all and remember to keep squeezing your core to really feel the burn.

Congrats on a job well done! You've made it through this challenge! Remember to stretch.
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