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30 Day Exercise Challenge

This document outlines a 30-day challenge consisting of increasing the number of squats, planks, dips, and leg raises performed each day, with rest days scheduled every 4 days. The challenges start at a low number and increase the amount gradually each day, with the goal of reaching 250 squats, 5 minutes of planks, 5 minutes of dips, and 110 leg raises by the end of the 30 days.

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Grigore Andra - Gabriela
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46 views2 pages

30 Day Exercise Challenge

This document outlines a 30-day challenge consisting of increasing the number of squats, planks, dips, and leg raises performed each day, with rest days scheduled every 4 days. The challenges start at a low number and increase the amount gradually each day, with the goal of reaching 250 squats, 5 minutes of planks, 5 minutes of dips, and 110 leg raises by the end of the 30 days.

Uploaded by

Grigore Andra - Gabriela
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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30 DAY CHALLENGE

squats
Day
50
Day
55
Day
60
Day
rest
Day
70
Day
75
Day
80
Day
rest
Day
100
Day
105
Day
110
Day
rest
Day
130
Day
135
Day
140

planks

1:
Day 16: rest

Day 1: 20 s

Day 17: 150

Day 2: 20 s

Day 18: 155

Day 3: 30 s

Day 19: 160

Day 4: 30 s

Day 20: rest

Day 5: 40 s

Day 21: 180

Day 6: rest

Day 22: 185

Day 7: 45 s

Day 23: 190

Day 8: 45 s

Day 24: rest

Day
Day
m
Day
m
Day
m
Day
rest
Day
m
Day
m

2:
3:
4:
5:
6:
7:
8:
9:
10:
Day 25: 220
11:
Day 26: 225
12:
Day 27: 230
13:
Day 28: rest
14:
Day 29: 240
15:
Day 30: 250

dips
Day
20
Day
25
Day
30
Day
rest

9: 1 m
10: 1
11: 1
12: 1,5
13:
14: 1,5
15: 1,5

Day 16:
m
Day 17:
m
Day 18:
2,5 m
Day 19:
rest
Day 20:
2,5 m
Day 21:
2,5 m
Day 22:
m
Day 23:
m
Day 24:
3,5 m
Day 25:
3,5 m
Day 26:
rest
Day 27:
m
Day 28:
m
Day 29:
4,5
Day 30:
m

2
2

3
3

4
4

leg raises

1:
Day 16: rest

Day 1: 20

Day 16:
rest

Day 17: 70

Day 2: 25

Day 17: 70

Day 18: 75

Day 3: 30

Day 18: 75

Day 19: 80

Day 4: rest

Day 19: 80

2:
3:
4:

Day
35
Day
40
Day
45
Day
rest
Day
50
Day
55
Day
60
Day
rest
Day
60
Day
65
Day
70

5:
Day 20: rest

Day 5: 35

Day 20:
rest

Day 21: 80

Day 6: 40

Day 21: 80

Day 22: 85

Day 7: 45

Day 22: 85

Day 23: 90

Day 8: rest

Day 24: rest

Day 9: 50

Day 23: 90
Day 24:
rest

Day 25: 90

Day 10: 55

Day 25: 90

Day 26: 95
Day 27: 100

Day 11: 60
Day 12:
rest

Day 28: rest

Day 13: 60

Day 29: 100

Day 14: 65

Day 30: 110

Day 15: 70

Day
Day
100
Day
rest
Day
100
Day
110

6:
7:
8:
9:
10:
11:
12:
13:
14:
15:

26: 95
27:
28:
29:
30:

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