At Tiger Athletic, we believe in the power of movement and the incredible potential of the human body. We're thrilled to present this 30-Day Abs and Glutes Challenge, a specially designed program by Aubrey, your trusted strength and conditioning coach. Whether you're a fitness enthusiast or just starting your journey, this free resource is crafted to help you sculpt your abs and glutes, enhance your core strength, and achieve your fitness goals—all without needing any equipment.
All you need is your body, a bit of floor space, and the commitment to show up for yourself each day. This challenge is perfect for everyone, regardless of fitness level, and can be done anytime, anywhere. It's about moving your body, getting in shape, shedding those extra pounds, and most importantly, embracing a healthier, more vibrant lifestyle.
Our mission at Tiger Athletic is to inspire and empower you to reach your fullest potential. This program is more than just a workout; it's an opportunity to transform your body and mindset. We invite you to take on this challenge, push your limits, and discover the strength within you.
Let's move, let's get in shape, let's lose weight, and let's live our best lives! Are you ready to take the first step toward a healthier, happier you? Join us on this 30-day journey and unleash your potential. The path to your best self starts now. Let’s go!
Here’s a detailed, fully articulated 30-day abs and glutes challenge. The program is structured to progress in intensity and complexity over four weeks, using only bodyweight exercises. Each week builds on the previous one, with clear instructions and workout setups. The final week features a Tabata extravaganza for a high-intensity finish.
30-Day Abs and Glutes Challenge
Week 1: Foundation
Day 1: Core Strength
Warm-Up (5 mins)
Jumping jacks (1 min)
Arm circles (1 min, 30 secs forward, 30 secs backward)
Leg swings (1 min, 30 secs per leg)
Bodyweight squats (2 mins, steady pace)
Main Workout (15 mins)
Plank (30 secs)
Russian twists (1 min)
Bicycle crunches (1 min)
Rest (30 secs)
Repeat 3 times
Tabata Finisher (4 mins)
20 secs mountain climbers / 10 secs rest (4 rounds)
20 secs high knees / 10 secs rest (4 rounds)
Day 2: Glute Activation
Warm-Up (5 mins)
Butt kicks (1 min)
Side lunges (1 min, alternating sides)
Hip circles (1 min, 30 secs each direction)
High knees (2 mins)
Main Workout (15 mins)
Glute bridges (1 min)
Bodyweight squats (1 min)
Donkey kicks (1 min per leg)
Rest (30 secs)
Repeat 3 times
Tabata Finisher (4 mins)
20 secs jump squats / 10 secs rest (4 rounds)
20 secs glute bridge hold / 10 secs rest (4 rounds)
Day 3: Active Rest
Light cardio or yoga (30 mins)
Day 4: Core & Glutes Combo
Warm-Up (5 mins)
Skipping (1 min)
Arm and leg swings (1 min each)
Light jogging (2 mins)
Main Workout (15 mins)
Plank with leg lift (30 secs per leg)
Side plank (30 secs per side)
Clamshells (1 min per side)
Rest (30 secs)
Repeat 3 times
Tabata Finisher (4 mins)
20 secs alternating leg raises / 10 secs rest (4 rounds)
20 secs squat pulses / 10 secs rest (4 rounds)
Day 5: Focus on Form
Warm-Up (5 mins)
Arm circles (1 min)
Hip openers (1 min)
Bodyweight lunges (1 min, alternating legs)
Light jogging (2 mins)
Main Workout (15 mins)
Dead bugs (1 min)
Side plank with hip dips (30 secs per side)
Fire hydrants (1 min per side)
Rest (30 secs)
Repeat 3 times
Tabata Finisher (4 mins)
20 secs flutter kicks / 10 secs rest (4 rounds)
20 secs squat hold / 10 secs rest (4 rounds)
Day 6: Full Body Cardio & Core
Warm-Up (5 mins)
High knees (1 min)
Arm and leg circles (1 min each)
Bodyweight squats (1 min)
Light jogging (1 min)
Main Workout (15 mins)
Jumping jacks (1 min)
Burpees (1 min)
Leg raises (1 min)
Rest (30 secs)
Repeat 3 times
Tabata Finisher (4 mins)
20 secs mountain climbers / 10 secs rest (4 rounds)
20 secs jump lunges / 10 secs rest (4 rounds)
Day 7: Rest Day
Week 2: Increase Reps & Time
Day 8: Core Endurance
Warm-Up (5 mins)
Jumping jacks (1 min)
Arm circles (1 min)
Leg swings (1 min)
Bodyweight squats (2 mins)
Main Workout (18 mins)
Plank (45 secs)
Russian twists (1 min 15 secs)
Bicycle crunches (1 min 15 secs)
Rest (30 secs)
Repeat 3 times
Tabata Finisher (4 mins)
20 secs mountain climbers / 10 secs rest (4 rounds)
20 secs high knees / 10 secs rest (4 rounds)
Day 9: Glute Focus
Warm-Up (5 mins)
Butt kicks (1 min)
Side lunges (1 min)
Hip circles (1 min)
High knees (2 mins)
Main Workout (18 mins)
Glute bridges (1 min 15 secs)
Bodyweight squats (1 min 15 secs)
Donkey kicks (1 min 15 secs per leg)
Rest (30 secs)
Repeat 3 times
Tabata Finisher (4 mins)
20 secs jump squats / 10 secs rest (4 rounds)
20 secs glute bridge hold / 10 secs rest (4 rounds)
Day 10: Active Rest
Light cardio or yoga (30 mins)
Day 11: Core & Glutes Combo
Warm-Up (5 mins)
Skipping (1 min)
Arm and leg swings (1 min each)
Light jogging (2 mins)
Main Workout (18 mins)
Plank with leg lift (45 secs per leg)
Side plank (45 secs per side)
Clamshells (1 min 15 secs per side)
Rest (30 secs)
Repeat 3 times
Tabata Finisher (4 mins)
20 secs alternating leg raises / 10 secs rest (4 rounds)
20 secs squat pulses / 10 secs rest (4 rounds)
Day 12: Strength Focus
Warm-Up (5 mins)
Arm circles (1 min)
Hip openers (1 min)
Bodyweight lunges (1 min)
Light jogging (2 mins)
Main Workout (18 mins)
Dead bugs (1 min 15 secs)
Side plank with hip dips (45 secs per side)
Fire hydrants (1 min 15 secs per side)
Rest (30 secs)
Repeat 3 times
Tabata Finisher (4 mins)
20 secs flutter kicks / 10 secs rest (4 rounds)
20 secs squat hold / 10 secs rest (4 rounds)
Day 13: Full Body Cardio & Core
Warm-Up (5 mins)
High knees (1 min)
Arm and leg circles (1 min each)
Bodyweight squats (1 min)
Light jogging (1 min)
Main Workout (18 mins)
Jumping jacks (1 min 15 secs)
Burpees (1 min 15 secs)
Leg p raises (1 min 15 secs)
Rest (30 secs)
Repeat 3 times
Tabata Finisher (4 mins)
20 secs mountain climbers / 10 secs rest (4 rounds)
20 secs jump lunges / 10 secs rest (4 rounds)
Day 14: Rest Day
Week 3: Advanced Techniques
Day 15: Core Stability
Warm-Up (5 mins)
Jumping jacks (1 min)
Arm circles (1 min)
Leg swings (1 min)
Bodyweight squats (2 mins)
Main Workout (20 mins)
Plank (1 min)
Russian twists (1 min 30 secs)
Bicycle crunches (1 min 30 secs)
Rest (30 secs)
Repeat 3 times
Tabata Finisher (4 mins)
20 secs mountain climbers / 10 secs rest (4 rounds)
20 secs high knees / 10 secs rest (4 rounds)
Day 16: Glute Strength
Warm-Up (5 mins)
Butt kicks (1 min)
Side lunges (1 min)
Hip circles (1 min)
High knees (2 mins)
Main Workout (20 mins)
Glute bridges (1 min 30 secs)
Bodyweight squats (1 min 30 secs)
Donkey kicks (1 min 30 secs per leg)
Rest (30 secs)
Repeat 3 times
Tabata Finisher (4 mins)
20 secs jump squats / 10 secs rest (4 rounds)
20 secs glute bridge hold / 10 secs rest (4 rounds)
Day 17: Active Rest
Light cardio or yoga (30 mins)
Day 18: Core & Glutes Combo
Warm-Up (5 mins
Skipping (1 min)
Arm and leg swings (1 min each)
Light jogging (2 mins)
Main Workout (20 mins)
Plank with leg lift (1 min per leg)
Side plank (1 min per side)
Clamshells (1 min 30 secs per side)
Rest (30 secs)
Repeat 3 times
Tabata Finisher (4 mins)
20 secs alternating leg raises / 10 secs rest (4 rounds)
20 secs squat pulses / 10 secs rest (4 rounds)
Day 19: Core & Glutes Focus
Warm-Up (5 mins)
Arm circles (1 min)
Hip openers (1 min)
Bodyweight lunges (1 min)
Light jogging (2 mins)
Main Workout (20 mins)
Dead bugs (1 min 30 secs)
Side plank with hip dips (1 min per side)
Fire hydrants (1 min 30 secs per side)
Rest (30 secs)
Repeat 3 times
Tabata Finisher (4 mins)
20 secs flutter kicks / 10 secs rest (4 rounds)
20 secs squat hold / 10 secs rest (4 rounds)
Day 20: Full Body Cardio & Core
Warm-Up (5 mins)
High knees (1 min)
Arm and leg circles (1 min each)
Bodyweight squats (1 min)
Light jogging (1 min)
Main Workout (20 mins
Jumping jacks (1 min 30 secs)
Burpees (1 min 30 secs)
Leg raises (1 min 30 secs)
Rest (30 secs)
Repeat 3 times
Tabata Finisher (4 mins)
20 secs mountain climbers / 10 secs rest (4 rounds)
20 secs jump lunges / 10 secs rest (4 rounds)
Day 21: Rest Day
Week 4: Maximum Effort
Day 22: Core Power
Warm-Up (5 mins)
Jumping jacks (1 min)
Arm circles (1 min)
Leg swings (1 min)
Bodyweight squats (2 mins)
Main Workout (22 mins)
Plank (1 min 15 secs)
Russian twists (1 min 45 secs)
Bicycle crunches (1 min 45 secs)
Rest (30 secs)
Repeat 3 times
Tabata Finisher (4 mins)
20 secs mountain climbers / 10 secs rest (4 rounds)
20 secs high knees / 10 secs rest (4 rounds)
Day 23: Glute Burnout
Warm-Up (5 mins)
Butt kicks (1 min)
Side lunges (1 min)
Hip circles (1 min)
High knees (2 mins)
Main Workout (22 mins)
Glute bridges (1 min 45 secs)
Bodyweight squats (1 min 45 secs)
Donkey kicks (1 min 45 secs per leg)
Rest (30 secs)
Repeat 3 times
Tabata Finisher (4 mins)
20 secs jump squats / 10 secs rest (4 rounds)
20 secs glute bridge hold / 10 secs rest (4 rounds)
Day 24: Active Rest
Light cardio or yoga (30 mins)
Day 25: Core & Glutes Fusion
Warm-Up (5 mins)
Skipping (1 min)
Arm and leg swings (1 min each)
Light jogging (2 mins)
Main Workout (22 mins)
Plank with leg lift (1 min 15 secs per leg)
Side plank (1 min 15 secs per side)
Clamshells (1 min 45 secs per side)
Rest (30 secs)
Repeat 3 times
Tabata Finisher (4 mins)
20 secs alternating leg raises / 10 secs rest (4 rounds)
20 secs squat pulses / 10 secs rest (4 rounds)
Day 26: Core & Glutes Challenge
Warm-Up (5 mins)
Arm circles (1 min)
Hip openers (1 min)
Bodyweight lunges (1 min)
Light jogging (2 mins)
Main Workout (22 mins)
Dead bugs (1 min 45 secs)
Side plank with hip dips (1 min 15 secs per side)
Fire hydrants (1 min 45 secs per side)
Rest (30 secs)
Repeat 3 times
Tabata Finisher (4 mins)
20 secs flutter kicks / 10 secs rest (4 rounds)
20 secs squat hold / 10 secs rest (4 rounds)
Day 27: Full Body Cardio & Core
Warm-Up (5 mins)
High knees (1 min)
Arm and leg circles (1 min each)
Bodyweight squats (1 min)
Light jogging (1 min)
Main Workout (22 mins)
Jumping jacks (1 min 45 secs)
Burpees (1 min 45 secs)
Leg raises (1 min 45 secs)
Rest (30 secs)
Repeat 3 times
Tabata Finisher (4 mins)
20 secs mountain climbers / 10 secs rest (4 rounds)
20 secs jump lunges / 10 secs rest (4 rounds)
Day 28: Rest Day
Week 4: Tabata Extravaganza
Day 29: Full Body Tabata
Warm-Up (5 mins)
Skipping (1 min)
Arm and leg swings (1 min each)
Light jogging (2 mins)
Tabata Circuit (20 mins)
Round 1 - 20 secs burpees / 10 secs rest (4 rounds)
Round 2 - 20 secs jump squats / 10 secs rest (4 rounds)
Round 3 - 20 secs mountain climbers / 10 secs rest (4 rounds)
Round 4 - 20 secs high knees / 10 secs rest (4 rounds)
Rest- 1 min between each round
Day 30: Core & Glutes Tabata
Warm-Up (5 mins)
Butt kicks (1 min)
Side lunges (1 min)
Hip circles (1 min)
High knees (2 mins)
Tabata Circuit (20 mins)
Round 1 - 20 secs plank with leg lift / 10 secs rest (4 rounds)
Round 2 - 20 secs Russian twists / 10 secs rest (4 rounds)
Round 3 - 20 secs donkey kicks / 10 secs rest (4 rounds)
Round 4 - 20 secs glute bridge hold / 10 secs rest (4 rounds)
Rest - 1 min between each round
Cool Down (5 mins)
Child’s pose (1 min)
Seated forward fold (1 min)
Standing quad stretch (1 min per leg)
Hip flexor stretch (1 min per side)
This program provides a comprehensive, progressively challenging workout plan targeting the abs and glutes, using only bodyweight exercises. The Tabata extravaganza in the final week offers a high-intensity finish to the challenge, ensuring participants end on a high note.
Comments