Recommended Equipment
The Full Schedule
Week 1
Week 2
Week 3
Week 4
| Day | Focus | Exercise | Volume | Equipment | Coach Tip |
|---|---|---|---|---|---|
|
1
|
Core Ignition | Ab Roller Rollouts (Knee) | 3 × 8 | Ab roller | Go slow — you are building the movement pattern, not the reps. |
|
2
|
Foundation | Dead Bug Hold | 3 × 10 | Mat | Press your lower back flat the entire time. That is the point. |
|
3
|
Active Rest | Hip Flexor + Cat-Cow Stretch | 2 × 45 sec | Mat | Recovery is when the adaptation happens. Do not skip it. |
|
4
|
Stability | Forearm Plank | 3 × 30 sec | Mat | Squeeze glutes and brace core — not just your arms. |
|
5
|
Progression | Ab Roller Rollouts (Knee) | 3 × 10 | Ab roller | 2 more reps than Day 1. Track it. |
|
6
|
Cardio | High Knees or Jump Rope | 3 × 60 sec | Space | Stay light on your feet. Pace over intensity at this stage. |
|
7
|
Week 1 Done 🎉 | Full-Body Stretch Flow | 15 min | Mat | You showed up every day. Most people quit by Day 3. |
| 💡 You showed up every day. Most people quit by Day 3. | |||||
|
8
|
Level Up | Ab Roller Full Extension | 3 × 6 | Ab roller | Go as far as you can without your back arching. Stop there. |
|
9
|
Lower Body | Bodyweight Squats | 4 × 15 | None | Drive through heels. Chest up. Full depth if knees allow. |
|
10
|
Obliques | Russian Twists | 3 × 20 | Mat | Feet up = harder. Feet down = easier. You choose. |
|
11
|
Active Rest | 15-min Walk | — | Shoes | Blood flow heals. Do not skip rest days. |
|
12
|
Circuit | Plank + Ab Roller + Dead Bug | 3 rounds | Ab roller + mat | 45 sec rest between rounds. Time yourself. |
|
13
|
Legs | Reverse Lunges | 3 × 12 each | None | Step back — easier on knees than forward lunges. |
|
14
|
Test Day 📊 | Max Effort Ab Roller | 1 set max | Ab roller | How many full reps? Write it down. You will beat this on Day 30. |
| 💡 How many full reps? Write it down. You will beat this on Day 30. | |||||
|
15
|
Upper Body | Push-Ups | 4 × 10 | None | Wide = chest. Narrow = triceps. Vary it across sets. |
|
16
|
Cardio + Core | Burpees + Mountain Climbers | 3 × 10 + 20 | None | No rest between the two exercises. Rest after both. |
|
17
|
Rest | Stretch or Foam Roll | 20 min | Mat | Your body is rebuilding. Give it time. |
|
18
|
Power | Ab Roller Full Extension | 4 × 8 | Ab roller | More volume than Week 1. Feel the difference. |
|
19
|
Glutes | Bodyweight Hip Thrusts | 4 × 15 | Mat | Squeeze and hold 1 second at the top. Every rep. |
|
20
|
Endurance | Plank Holds | 3 × 60 sec | Mat | 60 seconds straight. Start a timer. |
|
21
|
3 Weeks! 💪 | Full Body Timed Circuit | 20 min | Ab roller + mat | Set a timer. Cycle through all exercises until time is up. |
| 💡 Set a timer. Cycle through all exercises until time is up. | |||||
|
22
|
Strength | Diamond Push-Ups | 3 × 8 | None | Hands form a diamond. Triceps will burn. That is correct. |
|
23
|
Blast | Tabata Intervals | 8 rounds 20s/10s | Any | Pick one exercise. Tabata makes everything brutally effective. |
|
24
|
Active Rest | Beginner Yoga Flow | 20 min | Mat | YouTube: beginner yoga 20 minutes — any channel works. |
|
25
|
Beast Mode | Ab Roller Full Extension | 4 × 10 | Ab roller | Week 1 you could not do 6. Now you are doing 10. Proof. |
|
26
|
Legs + Power | Jump Squats + Wall Sit | 3 × 15 + 45 sec | Wall | Explosive up. Slow down. Wall sit: back flat, 90 degree knees. |
|
27
|
Core Burn | Side Plank + Bicycle Crunch | 3 × 40 sec + 20 | Mat | Side plank: stack feet or drop a knee. Bicycle: slow and controlled. |
|
28
|
Rest | Complete Rest | — | — | Final push is 48 hours away. Eat well. Sleep. Show up. |
|
29
|
Final Push | Full Circuit + PR Attempt | 30 min | Ab roller + mat | Everything you have learned. One last all-out session. |
|
30
|
DONE 🏆 | Celebrate + Measure | — | — | Take your measurements. Compare to Day 1. Then plan Day 31. |
| 💡 Take your measurements. Compare to Day 1. Then plan Day 31. | |||||
✨
Coach Alex Golden Rule
A 10-minute workout you actually do beats a 60-minute workout you skip every time. On hard days — do half. On sick days — rest. But never miss two days in a row. That is the only rule that matters.
Ready to Gear Up?
The ab roller is the single most-used equipment in this plan. We use the one from our store — built for home workouts, under $30.