Abs n ASSets
Abs n ASSets
30 days. Bodyweight only. No excuses.
Build the core and glutes you’ve been working toward.
Sign-up closes April 10th
The challenge
Your strongest abs and glutes — in 30 days flat.
Every day in April you get a 12-minute workout — no gym, no weights, no equipment. Just you, your bodyweight, and a playlist that slaps. We rotate abs days, glutes days, and combo days so your whole core gets the attention it deserves.
Current Studio Strong clients earn credits toward classes. New to us? This is the best way to see what we’re about — for free. Join the challenge →
How it works
Simple. Effective. Actually fun.
Sign up — free, takes 2 minutes
Create your account before April 10th. We’ll send you everything you need to get started — including the workout playlist.
Hit shuffle on the playlist
Open the Challenge Club Spotify playlist, hit shuffle, and come back to the app. Music sets the vibe — the app runs the timer.
Follow the timer
4 blocks, ~3 minutes each. The app tells you what to do and when. Work intervals increase week over week as you get stronger.
Check in and earn
Complete the workout to unlock your daily check-in. Track your streak, climb the leaderboard, and earn badges along the way.
The workout split
Three day types. Zero equipment.
We rotate Abs days, Glutes days, and Combo days so you build the whole package — with rest days built in so you can actually recover.
- Dead Bugs
- Bicycle Crunches
- Hollow Body Hold
- Flutter Kicks
- V-Ups + more
- Glute Bridges
- Hip Thrusts
- Curtsy Lunges
- Squat Jumps
- Donkey Kicks + more
- Mountain Climbers
- Donkey Kicks
- Plank Shoulder Taps
- Jump Lunges
Every exercise has a built-in form tip — tap the info icon anytime to see exactly how to do it right.
Progression
It gets harder. That’s the point.
Work intervals increase each week — so the same moves hit harder as the month goes on. You’ll feel the difference by Week 3.
Week 1 — 40 sec on / 20 sec off
Learn the moves. Build the habit.
Week 2 — 43 sec on / 17 sec off
Deeper range. More control.
Week 3 — 47 sec on / 13 sec off
Power meets precision.
Week 4 — 50 sec on / 10 sec off
Max effort. Full send.
Squeeze score
Proof you got stronger.
On Day 1 you set a baseline. On Day 30 you retest. The Squeeze Score is your personal measure of progress — two exercises, 60 seconds each, self-reported. Watch the number go up.
Day 1 baseline → Day 30 retest
Combined rep total from both exercises. Any improvement earns you the Glow Up badge.
Earn badges
Every milestone gets recognized.
Rewards
Show up. Get rewarded.
Studio Strong credits applied to your account at end of challenge. New to Studio Strong? Credits are your welcome gift.
The playlist
Curated to keep you moving.
25 songs handpicked for this challenge. Hit shuffle in Spotify, come back to the app, and let the timer take over. The music is the energy. The timer is the coach.
Challenge Club: Abs n ASSets — 25 tracks
Body-confidence anthems from every era. From classics you know by heart to bangers that haven’t left your head.
Questions
Everything you need to know.
Do I need to be a Studio Strong member?
Nope. The challenge is free and open to everyone. Studio Strong members earn credits — non-members earn a reason to come visit us. Sign up free →
What if I miss a day?
Life happens. You can make up the previous day’s workout the following day — just know your streak resets. No punishment, just honesty.
Can I join after April 1st?
Yes — sign-up is open through April 10th. You’ll jump in on the current day and can still earn every badge from that point forward.
Do I need a Spotify account?
No Spotify account required to do the workouts. The playlist is optional — put on whatever makes you move. The timer doesn’t care.
What fitness level is this for?
Everyone. Exercises are explained with form cues in the app, and you control your intensity. Beginners go steady, veterans go hard — same workout, different output. Join the challenge →
April starts April 1st.
Sign up before April 10th and show up for your abs and your ASSets.
Join the challenge — it’s freechallengeclub.app | Studio Strong
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