My 30 Days Exercise Challenge

1
2 min Jump
Rope
10 sec Plank
(Elbow/Knee
)
10 sec Wall
Sit
10 Squats
20 Sit Ups
10 Leg Rise
4 Push Up

2
4 min Jump
Rope
12 sec Plank
(Elbow/Knee
)
12 sec Wall
Sit
15 Squats
25 Sit Ups
15 Leg Rise
4 Push Up

3
6 min Jump
Rope
15 sec Plank
(Elbow/Knee
)
14 sec Wall
Sit
20 Squats
30 Sit Ups
20 Leg Rise
6 Push Up

4
8 min Jump
Rope
20 sec Plank
(Elbow/Knee
)
16 sec Wall
Sit
25 Squats
35 Sit Ups
25 Leg Rise
6 Push Up

5
10 min Jump
Rope
22 sec Plank
(Elbow/Knee
)
18 sec Wall
Sit
30 Squats
40 Sit Ups
30 Leg Rise
8 Push Up

6
10 min Jump
Rope
30 sec Plank
(Elbow/Knee
)
20 sec Wall
Sit
30 Squats
40 Sit Ups
30 Leg Rise
8 Push Up

7
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest

8
12 min Jump
Rope
12 sec Plank
(Elbow/Toes)
22 sec Wall
Sit
35 Squats
45 Sit Ups
35 Leg Rise
10 Push Up

9
12 min Jump
Rope
12 sec Plank
(Elbow/Toes)
24 sec Wall
Sit
45 Squats
50 Sit Ups
35 Leg Rise
10 Push Up

10
14 min Jump
Rope
15 sec Plank
(Elbow/Toes)
26 sec Wall
Sit
120 Squats
55 Sit Ups
40 Leg Rise
12 Push Up

11
16 min Jump
Rope
20 sec Plank
(Elbow/Toes)
28 sec Wall
Sit
40 Squats
60 Sit Ups
40 Leg Rise
12 Push Up

12
18 min Jump
Rope
22 sec Plank
(Elbow/Toes)
30 sec Wall
Sit
75 Squats
60 Sit Ups
45 Leg Rise
14 Push Up

13

14

15

16

17

18

Rest
25 sec Plank
(Elbow/Toes)
120 sec Wall
Sit
125 Squats
65 Sit Ups
45 Leg Rise
14 Push Up

20 min Jump
Rope
30 sec Plank
(Elbow/Toes)
130 sec Wall
Sit
80 Squats
70 Sit Ups
13 Leg Rise
11 Push Up

22 min Jump
Rest 25 min Jump 27 min Jump
Rope 12 sec Plank
Rope
Rope
Rest (Hands/Toes) 15 sec Plank 20 sec Plank
Rest 140 sec Wall (Hands/Toes) (Hands/Toes)
Rest
Sit 150 sec Wall 160 sec Wall
75 Sit Ups
50 Squats
Sit
Sit
14 Leg Rise
Rest
125 Squats
50 Squats
12 Push Up
Rest
80 Sit Ups
85 Sit Ups
Rest
14 Leg Rise
16 Leg Rise
12 Push Up
14 Push Up

19
20
21
Rest 30 min Jump 32 min Jump
22 sec Plank
Rope
Rope
(Hands/Toes) 25 sec Plank 30 sec Plank
170 sec Wall (Hands/Toes) (Hands/Toes)
Sit 180 sec Wall 190 sec Wall
145 Squats
Sit
Sit
90 Sit Ups
80 Squats
40 Squats
17 Leg Rise
Rest
95 Sit Ups
15 Push Up
Rest 17 Leg Rise
Rest
15 Push Up
25

26

27

22
23
24
Rest 35 min Jump 37 min Jump
Rest
Rope
Rope
Rest 35 sec Plank 40 sec Plank
Rest (Hands/Toes) (Hands/Toes)
100 Sit Ups 200 sec Wall
210 Wall Sit
18 Leg Rise
Sit
75 Squats
16 Push Up
100 Squats
Rest
105 Sit Ups
Rest
19 Leg Rise
Rest
17 Push Up
28

29

30

Rest 39 min Jump 41 min Jump 43 min Jump

42 sec Plank
Rope
Rope
Rope
(Hands/Toes) 45 sec Plank 50 sec Plank 52 sec Plank
220 sec Wall (Hands/Toes) (Hands/Toes) (Hands/Toes)
Sit 230 sec Wall 240 sec Wall 250 sec Wall
50 Squats
Sit
Sit
Sit
110 Sit Ups
150 Squats
95 Squats
75 Squats
19 Leg Rise
115 Sit Ups
120 Sit Ups
Rest
17 Push Up
20 Leg Rise
22 Leg Rise
Rest
18 Push Up
19 Push Up
Rest

Rest 45 min Jump

Rest
Rope
Rest 60 sec Plank
Rest (Hands/Toes)
125 Sit Ups 260 sec Wall
22 Leg Rise
Sit
19 Push Up
175 Squats
130 Sit Ups
25 Leg Rise
20 Push Up