7 Day Muffin Top Weekly Workout Challenge

Have you been trying to melt extra pounds, gain muscle or  tone your body? If you are more than ready than this workout plan is great for men and women. This mini challenge can be done just about anywhere with minimal equipment.

Day One

10 Reverse Crunches

10 Russian Twists

10 Side Jackknives

10 Side Planks

10 Bicycle Crunches

Day Two

15 Reverse Crunches

15 Russian Twists

15 Side Jackknives

15 Side Planks

15 Bicycle Crunches

Day Three

20 Reverse Crunches

20 Russian Twists

20 Side Jackknives

20 Side Planks

20 Bicycle Crunches

If at first you don’t succeed, try, try, try, try, try again.

Day Four

25 Reverse Crunches

25 Russian Twists

25 Side Jackknives

25 Side Planks

25 Bicycle Crunches

Day Five

30 Reverse Crunches

30 Russian Twists

30 Side Jackknives

30 Side Planks

30 Bicycle Crunches

Day Six

35 Reverse Crunches

35 Russian Twists

35 Side Jackknives

35 Side Planks

35 Bicycle Crunches

Day Seven

40 Reverse Crunches

40 Russian Twists

40 Side Jackknives

40 Side Planks

40 Bicycle Crunches

muffin top


Reverse Crunches

Laying on your back keep your knees bent, arms on your sides and take a band and hold one end each in each hand. The band should be wrapped around your shin top. Raise your knees to the chest until the hips are off the floor. Remain in this position for 3 seconds before lowering to the beginning position. Repeat a total of 2 sets with 10 reps each.

Russian Twists

Grab two dumbbells and sit down with your knees slightly bent and your heels on the ground. Lean back slightly, keeping your core tight, and lift your heels about an inch off the ground. From here, twist your torso to the right bringing the dumbbells with you. Pause for a moment and then twist your torso to the left side, bringing the dumbbells with you again. Alternate back and forth until the 20 seconds is up.

Swiss ball Jackknife

Rest your shins on the ball, then roll the ball toward the chest using your feet, then return to the starting position. This movement works the abdominal muscles and using the ball further enhances the core workout.

Side Plank

Lay on either side of your body, place one fore arm on the ground under you and push your body up. Raise your hips until your body forms a straight line from your ankles to your shoulders. Your head should stay in line with your body. Hold this position for the prescribed amount of time while breathing deeply. That’s one set. Turn around so that you’re lying on your right side and repeat.

Bicycle Crunches

From the starting position, keep your right leg extended so that it is hovering above the floor, and bring your left knee into your chest. Immediately after you’ve brought your left knee to your chest, extend your left leg completely so that it is straight and hovering above the floor.  Bring your right knee into your chest (in a pedaling motion.) While your legs are pedaling, incorporate a twist in the upper body, meeting the knee at your chest with the opposite elbow (e.g. as you bring your left knee to your chest, twist your upper body to the right so that your right elbow touches your left knee.)


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