30 Day Challenge- Intermediate

Push yourself because, no one else is going to do it for you. 
Let us help you get moving again in the right direction. 
Start each of your next 30 days off with the following workout.  

Day 1
Wall sit- 30 seconds
Air Squat- 50
Flat Plank- 30 seconds
Push Ups- 10
Sit-ups- 25

Day 2
Wall sit- 30 seconds
Air Squat- 55
Flat Plank- 30 seconds
Push Ups- 10
Sit-ups- 30

Day 3
Wall sit- 40 seconds
Air Squat- 60
Flat Plank- 30 seconds
Push Ups- 12
Sit-ups- 35

Day 4
Wall sit- 40 seconds
Air Squat- rest
Flat Plank- 30 seconds
Push Ups- 12
Sit-ups- rest

Day 5
Wall sit- 50 seconds
Air Squat- 70
Flat Plank- 40 seconds
Push Ups- 12
Sit-ups- 40

Day 6
Wall sit- rest
Air Squat- 75
Flat Plank- rest
Push Ups- 14
Sit-ups- 45

Day 7
Wall sit- 50 seconds
Air Squat- 80
Flat Plank- 40 seconds
Push Ups- 20
Sit-ups- 50

Day 8
Wall sit- 1:00 minute
Air Squat- rest
Flat Plank- 45 seconds
Push Ups- 20
Sit-ups- rest

Day 9
Wall sit- 1:00 minute
Air Squat- 100
Flat Plank- 1:00 minute
Push Ups- 20
Sit-ups- 60

Day 10
Wall sit- 1:10 minutes
Air Squat- 105
Flat Plank- 1:00 minute
Push Ups- 25
Sit-ups- 65

Day 11
Wall sit- 1:10 minutes
Air Squat- 110
Flat Plank- 1:00 minutes
Push Ups- 25
Sit-ups- 70

Day 12
Wall sit- 1:20 minutes
Air Squat- rest
Flat Plank- 1:30 minutes
Push Ups- 25
Sit-ups- rest

Day 13
Wall sit- rest
Air Squat- 130
Flat Plank- rest
Push Ups- rest
Sit-ups- 80

Day 14
Wall sit- 1:20 minutes
Air Squat- 135
Flat Plank- 1:30 minutes
Push Ups- 31
Sit-ups- 90

Day 15
Wall sit- 1:30 minutes
Air Squat- 140
Flat Plank- 1:30 minutes
Push Ups- 31
Sit-ups- 95

Day 16
Wall sit- 1:30 minutes
Air Squat- rest
Flat Plank- 2:00 minutes
Push Ups- 35
Sit-ups- rest

Day 17
Wall sit- 1:40 minutes
Air Squat- 150
Flat Plank- 2:00 minutes
Push Ups- 35
Sit-ups- 100

Day 18
Wall sit- 1:40 minutes
Air Squat- 155
Flat Plank- 2:30 minutes
Push Ups- 35
Sit-ups- 105

Day 19
Wall sit- rest
Air Squat- 160
Flat Plank- rest
Push Ups- 45
Sit-ups- 110

Day 20
Wall sit- 1:50 minutes
Air Squat- rest
Flat Plank- 2:30 minutes
Push Ups- 45
Sit-ups- rest

Day 21
Wall sit- 1:50 minutes
Air Squat- 180
Flat Plank- 2:30 minutes
Push Ups- 55
Sit-ups- 115

Day 22
Wall sit- 2:00 minutes
Air Squat- 185
Flat Plank- 3 minutes
Push Ups- rest
Sit-ups- 120

Day 23
Wall sit- 2:00 minutes
Air Squat- 190
Flat Plank- 3 minutes
Push Ups- 55
Sit-ups- 125

Day 24
Wall sit- 2:10 minutes
Air Squat- rest
Flat Plank- 3:30 minutes
Push Ups- 60
Sit-ups- rest

Day 25
Wall sit- 2:10 minutes
Air Squat- 220
Flat Plank- 3:30 minutes
Push Ups- 60
Sit-ups- 130

Day 26
Wall sit- rest
Air Squat- 225
Flat Plank- rest
Push Ups- 65
Sit-ups- 135

Day 27
Wall sit- 2:20 minutes
Air Squat- 230
Flat Plank- 4 minutes
Push Ups- 65
Sit-ups- 140

Day 28
Wall sit- 2:20 minutes
Air Squat- rest
Flat Plank- 4 minutes
Push Ups- 70
Sit-ups- rest

Day 29
Wall sit- 2:30 minutes
Air Squat- 240
Flat Plank- 4:30 minutes
Push Ups- 70
Sit-ups- 145

Day 30
Wall sit- 2:30 minutes
Air Squat- 250
Flat Plank- 5 minutes
Push Ups- 75
Sit-ups- 150

After completing the 30 days you will have done
Wall sit- 39 minutes
(approximately 1:20 day average)
Air squats- 3,295
(approximately 110 per day average)
Flat Plank- 49:20 minutes
(approximately 1:40 day average)
Push Ups- 1037
(approximately 34 per day average)
Sit-ups- 2,060
(approximately 70 per day average)

2 comments:

  1. oh , that's great, push yourself because no one else is going to it for you.

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