Six Pack Abs 7 Day Challenge

Jul 19, 2013 by



Hello My Loves,

Since all of you guys enjoyed the last Abs & Core challenge with great results, I decided to make another one, but this one is only going to be 7 days. This challenge is going to revolve around one of my favorite as I call it ” Results giving ” exercises which I actually don’t like doing so much, but it’s extremely effective. The exercise I’m talking about is ” The L-Sit Hold “. We will be it daily in addition to a different exercise each day. The L-Sit Hold is actually a very popular exercises with gymnasts, because it helps them to really strengthen their Core muscles, which in turn helps them to manipulate their bodies in the way that they do.

For all the Newbies to Loving Fit

If you are new to Loving Fit I recommend to check out ” Creating Your Workout Plan ” post. There you will be able to see how I put together my routines, and you can find something for your own fitness level. My philosophy is: Form is always more important than speed, so WATCH YOUR FORM!

Things to remember before, during and after your workout

  1. Warm-Up
  2. Always Practice Good Form
  3. Stretch



Challenge Explanations


For this workout you will need your Gymboss Timer, either Lebert Equalizer, Dip Station or if you don’t have either of them, you can simply use 2 chairs for the L-Sit exercises.

You can add this challenge before or after your workouts, I’m going to do it after my workouts. If you don’t have a workout on a specific day, make sure to do a tiny warm-up before beginning this challenge.

Every day, you will do 2 exercises, for the total of 7 rounds. Each day, you will set your Gymboss Timer for 2 intervals, first interval is 40 seconds, second interval is 25 second ( total of 7 rounds ). For the 40 sec, you will do the first exercise for that specific day, for the 25 seconds you will always do and Isometric L-Sit exercise.

Day 1

  • 2 Way Jump-Out Plank
  • Isometric L-Sit

Day 2

  • Knee Ups Butt Lift & V-Hold
  • Isometric L-Sit

Day 3

  • Elbow Plank To Side Plank
  • Isometric L-Sit

Day 4

  • Elevated Plank Cross Overs
  • Isometric L-Sit

Day 5

  • Slow 3 count Bicycle
  • Isometric L-Sit

Day 6

  • Reptile Plank
  • Isometric L-Sit

Day 7

  • Knee-ups & Kicks
  • Isometric L-Sit


Your goal is to try to keep your legs straight on the Isometric L-Sits as much as you can, if you can’t yet, don’t worry about it, bend your legs until you are able to build up to the harder version.


Have a wonderful weekend Lovies and have fun with this challenge!



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  • I’m going to start on Sunday, tomorrow is my complete day off and Sunday is my upper body day, perfect for start this beauty!! πŸ™‚

    Thank you Tati for your amazing work outs, challenges… Since you are sooooo creative is impossible to not saty motivated, I’m just a lovingfreak πŸ˜›

    • So happy your joining in as well πŸ™‚

  • tee_w

    Looks like fun! Going to start tomorrow! Love ya girl! Cool workout pants too! πŸ™‚

  • perla

    It looks like a great challenge, so excited to start, the best thing is that i do have the dip station&Equalizer lol!!!! πŸ™‚

    • Yeah it’s a nice little equipment!

  • Starting this on Monday, it looks amazing and I FINALLY have to do one of your challenges πŸ˜€ No excuses! :))) Thanks :-*

  • Debbies21

    I’m going to start on Saturday & combine it with your leg slimming bodyweight workout. This is one of my favorites

  • Cassidy Croskey

    Baah, today was my last workout day before my first recovery week! I’ll do this for my comeback week. So excited! I love challenges! >:D

  • Evaleen

    I’d like to join in on this challenge as well. πŸ™‚ Though it does make me nervous that I might run into abdominal muscle cramping (an occasional problem of mine, that can become quite painful) but a little ab work every day should help build up my strength, I think.

    And is there a reason Tati, that you didn’t mention “hanging” L-Sits (with a pull-up bar) as an alternative to using two chairs? It may be easier, but I know I’d perform far better with bar hangs.

    • The one on a pull-up bar can definitely be an alternative, but it’s much harder ( at least for me ), but you can do that as well.

  • I will join in on Thursday. I’m probably going to regret thinking that this challenge is not too difficult.

  • My boyfriend is a big Star Wars fan, he will just LOVE you hair stye in the video :)) I b.t.w. love your tights, you always wear fun workout clothes!
    Today was my first workout day after being sick again this month πŸ™ I’m on a program that is easier than the one I followed last year, but I know I have to make this change. I changed my schedule and now I workout in the morning, just after I wake up. I find it easier to start, than after work like I used to do. It is summer so the heat would also be a big problem if I workout after work. Working out in the morning in fasted state has many benefits for me, but I do feel that I am not as strong as I used to be – I think it is because of the change in my schedule. On the other hand, I might have been over training for a while. I used to work only part time and had all the time in the world to workout – or at least it felt like it, compared to now πŸ™‚ so my workout routines were quite long all the time.
    Anyway, I plan to do this challenge after work and see how it goes. Modifying is always an option and a great way to progress in a safe way.
    Thanks for this inspiring challenge, as always πŸ™‚

  • Mary Lou

    Starting today!

  • therealkuri

    I started this on Friday and I’m really enjoying it, although I decided early on that I prefer to add in rests after rounds 2, 4, 6, because I wasn’t keeping my form correct when I tried it with no rests on Day 1. Hope to repeat it again sometime without the rests!

  • Shannon Patricia Delaney

    Hi. I just found out about your website from a fellow yoga student. I Iove it, and the challenges (like this ab one I just started 24 July))! I was wondering if it’s still effective to break up the 7 sets where I would run for 20 minutes, do 4 of the ab sets, then run for another 20 minutes and do the remaining 3 sets? Thanks.

  • Guest

    Hey TatiTat!
    I just finished this workout plus the Pre-Workout and Day 4 of the 7 Day Six Pack Abs Challenge. My booty and abs hurt so much!! I used my 25lb kettlebell for all the weighted exersises (except the pre workout bridges). I know I will be sore tomorrow. I am looking forward to my active rest days tomorrow and Sunday.

    • This was meant for the new workout but I had both workouts up. Ah well.

  • oberlee

    I started this tonight after a run. OMG it was so much harder than I thought!!! AAAGGGHH!!! πŸ™‚

  • Intensive workout
    plan comprising of a 7 day challenge for those perfect abs. It can actually
    show in some good results. Adding this in your workout plan can help in
    gearing up with some new form and enthusiasm for fitness freaks who dream of
    those perfect six packs.

  • Margo Malouf

    Completed this 2 days ago – what a great challenge. I am a pilates teacher and I found this really hard, but I loved it! Thanks?

  • TessuCroft

    I started this yesterday, however, I donΒ΄t have Lebert or anything, and two chairs hurts my hands so much, so for the first days IΒ΄m doing a “L-sit” just by sitting on the edge of a chair and keeping the legs in the air, and yes, even that is quite hard for me. At least combined with that other exercise. =D I try to do some kind of variation of the real L-sit at the end of this challenge. Or not. =D You people are crazy, your core is so strong! =D I can still see a bit of definion on my abs even if some of the ab exercises are a little too much for me. =D

  • Day 2 for me…I knew this was going to be harder than it looked. My L-sits are not fully in an L-shape and I needed to change half way through into a knee hold on both days. Maybe is just in my head but I find that the dip station is a bit high for me doing L-Sits, I wonder if anyone else feels the same.

  • DONE!!!! And I have never been so happy to finish a challenge in my life. Now I know that my core needs work. I could BARELY do an isometric knee raise (it was more 5sec , rest 2 sec, 5 more sec, etc). But now I know I need to start doing more planks, core exercises.

  • Last day for me…I did this right after “Super Buns & Legs of Steel”, so was not even able to do one L-sit instead I did knee holds. I did struggle with the L-sit all through the 7 days…more practice of L-sit for sure.

  • oberlee

    Day 2 DONE. Interesting that I’ve been reading about how great these L-holds are on a couple of other blogs as well, though I heard it here first. I’m with you–if the gymnasts do it, it’s gotta be good. But this is very very hard, even the non-L sit exercises. I thought I couldn’t hold the L the whole time, but I found that if I visualize, concentrate on breathing and distract my brain then I can make it through. I visualized myself as a woman of steel, like a superhero. It worked! Great challenge. Glad it’s only 7 days, though! πŸ˜›

  • I just started with day one… i cant hold an L sit so i did it with my legs crossed, 2 hands on dumbells on the floor. haaaaard. πŸ˜€ and i did most of the plank outs without jumping, just stepping, i dont know why but i feel it more in my abs that way.

  • Jeanne

    Day 6 done.. Just 1 day left, and I can’t be happier about it. No L-sits for me, I have to keep my legs bent, but I feel those lower abs work a LOT! I will incorporate this exercise into my abs routines from now on! πŸ™‚

  • Lindsey Shepard

    Wowzers! Did day one today after super buns and legs of steel. I can only do straight leg l-sit for 10 seconds on the first round and it gets less and less each time haha. I found the 2 way jump out plank super hard too!

  • Michelle_G

    Would love to see more challenges like this!!!