30-Day Ab Challenge

Thirty days of timed core circuits and sprint intervals, ending with a circuit of eighteen movements.

Original program

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Week by week

Every workout, as Catalyst would give it to you.

Day 1

Session 1
  • Lemon squeezer 0:30
  • Supine toe reach 0:30
  • Mountain climber hold 0:30
  • Plank up-down 0:30

Day 2

Session 2
  • Lemon squeezer 0:30
  • Supine toe reach 0:30
  • Mountain climber hold 0:30
  • Plank up-down 0:30

Day 3

Session 3
  • 3×High knees 0:40

Day 4

Session 4
  • 2×Lemon squeezer 0:30Supine toe reach 0:30Mountain climber hold 0:30Plank up-down 0:30

Day 5

Session 5
  • 2×Lemon squeezer 0:30Supine toe reach 0:30Mountain climber hold 0:30Plank up-down 0:30

Day 6

Session 6
  • 6×Running 0:30

Where it takes you

Minutes of each activity, workout by workout, over all 5 weeks.

Lemon squeezer
0.50.751Wk 15
Supine toe reach
0.50.751Wk 15
Mountain climber hold
0.50.751Wk 15
Plank up-down
0.50.751Wk 15
Deadbug0.75 → 0.5 min−0.25
0.511.5Wk 25
Supine leg drop0.75 → 0.5 min−0.25
0.511.5Wk 25
Alternating supine toe touch0.75 → 0.5 min−0.25
0.511.5Wk 25
Scissor kick0.75 → 0.5 min−0.25
0.511.5Wk 25
Seated Russian twist1 → 0.5 min−0.5
012Wk 35
Side plank rotation1 → 0.5 min−0.5
012Wk 35
Opposite arm and leg lift1 → 0.5 min−0.5
012Wk 35
Hollow-to-arch banana roll1 → 0.5 min−0.5
012Wk 35
Kneeling medicine-ball chop0.83 → 0.5 min−0.33
012Wk 45
Kneeling medicine-ball slam0.83 → 0.5 min−0.33
012Wk 45
Resistance-band bicycle press0.83 → 0.5 min−0.33
012Wk 45
Resistance-band plank jack0.83 → 0.5 min−0.33
012Wk 45
Side plank leg lift0.83 → 0.5 min−0.33
012Wk 45
Bicycle crunch0.83 → 0.5 min−0.33
012Wk 45

The schedule

6 workouts a week, on whichever days suit you.

WeekSession 1Session 2Session 3Session 4Session 5Session 6
1Day 1Day 2Day 3Day 4Day 5Day 6
2Day 8Day 9Day 10Day 11Day 12Day 13
3Day 15Day 16Day 17Day 18Day 19Day 20
4Day 22Day 23Day 24Day 25Day 26Day 27
5Day 29Day 30

How it works

The program’s own rules, as Catalyst runs them.

Work through the thirty-day challenge, resting on days 7, 14, 21 and 28. Consecutive core days use the same work. Perform the movements in order without resting within a round. On day 29, choose one or two complete rounds. The final workout includes all eighteen core movements and no cardio intervals. Use the medicine ball and bands safely, with resistance you find comfortable, and time how long you work. If you miss a day, choose new dates that keep the recovery gaps.

What you need

Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.

  • Medicine ball
  • Resistance bands

Not sure it’s the one?

See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.

Find your program

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