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  • 30 Day Workout

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    rach
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    The document outlines a 30-day challenge that incrementally increases the number of squats, planks, chair dips, pushups, and situps performed each day. The challenge starts with 50 squats, 20 seconds of planks, 5 chair dips, 5 pushups, and 20 situps on day 1. The amounts gradually increase each subsequent workout, with rest days occasionally interspersed, until by day 30 the amounts have increased significantly to 250 squats, 300 seconds of planks, 15 chair dips, 20 pushups, and 140 situps.

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    Challenges

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    The document outlines a 30-day challenge that incrementally increases the number of squats, planks, chair dips, pushups, and situps performed each day. The challenge starts with 50 squats, 20 seconds of planks, 5 chair dips, 5 pushups, and 20 situps on day 1. The amounts gradually increase each subsequent workout, with rest days occasionally interspersed, until by day 30 the amounts have increased significantly to 250 squats, 300 seconds of planks, 15 chair dips, 20 pushups, and 140 situps.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    15 views1 page

    30 Day Workout

    Uploaded by

    rach
    The document outlines a 30-day challenge that incrementally increases the number of squats, planks, chair dips, pushups, and situps performed each day. The challenge starts with 50 squats, 20 seconds of planks, 5 chair dips, 5 pushups, and 20 situps on day 1. The amounts gradually increase each subsequent workout, with rest days occasionally interspersed, until by day 30 the amounts have increased significantly to 250 squats, 300 seconds of planks, 15 chair dips, 20 pushups, and 140 situps.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    30 DAY CHALLENGES

    Day
    Squats
    Planks/sec
    Chair Dip
    Push Up
    Sit Ups

    1
    50
    20
    5
    5
    20

    2
    55
    20
    5
    8
    25

    3
    60 REST
    30
    8
    5
    30
    11
    110 REST
    60
    10
    12
    60

    12

    20

    Day
    Squats
    Planks/sec
    Chair Dip
    Push Up
    Sit Ups

    9
    100
    60
    10 REST
    5 REST
    55 REST

    10
    105
    60

    Day
    Squats
    Planks/sec
    Chair Dip
    Push Up
    Sit Ups

    17
    150
    120
    5
    8
    85

    18
    155
    150 REST
    8
    8
    90

    19
    160 REST

    Day
    Squats
    Planks/sec
    Chair Dip
    Push Up
    Sit Ups

    25
    220
    210 REST

    26
    225

    27
    230 REST
    240
    12
    15
    125

    REST
    REST
    REST

    8
    8
    120

    4
    30
    8 REST
    10 REST
    35 REST

    90 REST
    10
    8
    65

    150
    10 REST
    15 REST
    95 REST
    28
    240
    8
    15
    130

    5
    70
    40 REST

    6
    75
    8
    10
    40

    13
    130

    7
    80 REST
    45
    5
    8
    45

    14
    135
    90
    15 REST
    15 REST
    75 REST

    15
    140 REST
    90

    21
    180
    150
    5
    5
    100

    22
    185
    180
    8
    10
    105

    23
    190 REST
    180
    5
    10
    110

    29
    240
    270
    8
    10
    135

    30
    250
    300
    15
    20
    140

    8
    15
    70

    8
    45
    8
    15
    50
    16
    120
    5
    5
    80
    24
    210
    10
    15
    115

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