30 Day Challenge- Beginner

The first step is always the hardest...
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
Air Squat- 50
Flat Plank- 20 seconds
Push Ups- 5
Crunches- 25

Day 2
Air Squat- 55
Flat Plank- 20 seconds
Push Ups- 5
Crunches- 30

Day 3
Air Squat- 60
Flat Plank- 30 seconds
Push Ups- 6
Crunches- 35

Day 4
Air Squat- rest
Flat Plank- 30 seconds
Push Ups- 6
Crunches- rest

Day 5
Air Squat- 70
Flat Plank- 40 seconds
Push Ups- 6
Crunches- 40

Day 6
Air Squat- 75
Flat Plank- rest
Push Ups- 7
Crunches- 45

Day 7
Air Squat- 80
Flat Plank- 45 seconds
Push Ups- 10
Crunches- 50

Day 8
Air Squat- rest
Flat Plank- 45 seconds
Push Ups- 10
Crunches- rest

Day 9
Air Squat- 100
Flat Plank- 1:00 minute
Push Ups- 10
Crunches- 60

Day 10
Air Squat- 105
Flat Plank- 1:00 minute
Push Ups- 15
Crunches- 65

Day 11
Air Squat- 110
Flat Plank- 1:00 minutes
Push Ups- 15
Crunches- 70

Day 12
Air Squat- rest
Flat Plank- 1:30 minutes
Push Ups- 15
Crunches- rest

Day 13
Air Squat- 130
Flat Plank- rest
Push Ups- rest
Crunches- 80

Day 14
Air Squat- 135
Flat Plank- 1:30 minutes
Push Ups- 18
Crunches- 90

Day 15
Air Squat- 140
Flat Plank- 1:30 minutes
Push Ups- 18
Crunches- 95

Day 16
Air Squat- rest
Flat Plank- 2:00 minutes
Push Ups- 20
Crunches- rest

Day 17
Air Squat- 150
Flat Plank- 2:00 minutes
Push Ups- 20
Crunches- 100

Day 18
Air Squat- 155
Flat Plank- 2:30 minutes
Push Ups- 20
Crunches- 105

Day 19
Air Squat- 160
Flat Plank- rest
Push Ups- 25
Crunches- 110

Day 20
Air Squat- rest
Flat Plank- 2:30 minutes
Push Ups- 25
Crunches- rest

Day 21
Air Squat- 180
Flat Plank- 2:30 minutes
Push Ups- 30
Crunches- 115

Day 22
Air Squat- 185
Flat Plank- 3 minutes
Push Ups- rest
Crunches- 120

Day 23
Air Squat- 190
Flat Plank- 3 minutes
Push Ups- 30
Crunches- 125

Day 24
Air Squat- rest
Flat Plank- 3:30 minutes
Push Ups- 35
Crunches- rest

Day 25
Air Squat- 220
Flat Plank- 3:30 minutes
Push Ups- 35
Crunches- 130

Day 26
Air Squat- 225
Flat Plank- rest
Push Ups- 40
Crunches- 135

Day 27
Air Squat- 230
Flat Plank- 4 minutes
Push Ups- 40
Crunches- 140

Day 28
Air Squat- rest
Flat Plank- 4 minutes
Push Ups- 45
Crunches- rest

Day 29
Air Squat- 240
Flat Plank- 4:30 minutes
Push Ups- 45
Crunches- 145

Day 30
Air Squat- 250
Flat Plank- 5 minutes
Push Ups- 50
Crunches- 150

After completing the 30 days you will have done
Air squats- 3,295
(approximately 110 per day average)
Flat Plank- 49:20 minutes
(approximately 1:40 day average)
Push Ups- 596
(approximately 20 per day average)
Crunches- 2,060
(approximately 70 per day average)

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