Day 1 2 3 4 5 6 7 8 9 10

Squats 50 55 60 - 70 75 80 - 100 105

Crunches 25 30 35 - 40 45 50 - 60 65
Push-Ups 5 5 6 - 7 7 10 - 10 15
Bridges 5 5 6 - 7 7 10 - 10 15
Plank 20 20 30 - 30 40 45 - 60 60
Lunges 25 30 35 - 40 45 50 - 60 65
Bicycle Crunches 25 30 35 - 40 45 50 - 60 65
Wall Sit 20 20 30 - 30 40 45 - 60 60
Chair Dips 10 10 15 - 20 20 25 - 30 30
Calf Raises 30 40 50 - 60 70 80 - 90 100

Day 11 12 13 14 15 16 17 18 19 20
Squats 110 - 130 135 140 - 150 155 160 -
Crunches 70 - 80 90 95 - 100 105 110 -
Push-Ups 15 - 18 18 20 - 20 20 25 -
Bridges 15 - 18 18 20 - 20 20 25 -
Plank 60 - 70 70 70 - 80 80 80 -
Lunges 70 - 80 90 95 - 100 105 110 -
Bicycle Crunches 70 - 80 90 95 - 100 105 110 -
Wall Sit 60 - 70 70 70 - 80 80 80 -
Chair Dips 40 - 40 50 50 - 60 60 70 -
Calf Raises 110 - 120 130 140 - 150 160 170 -

Day 21 22 23 24 25 26 27 28 29 30
Squats 180 185 190 - 220 225 230 - 240 250
Crunches 115 120 125 - 130 135 140 - 145 150
Push-Ups 30 30 35 - 35 40 40 - 45 50
Bridges 30 30 35 - 35 40 40 - 45 50
Plank 90 90 100 - 100 110 110 - 120 120
Lunges 115 120 125 - 130 135 140 - 145 150
Bicycle Crunches 115 120 125 - 130 135 140 - 145 150
Wall Sit 90 90 100 - 100 110 110 - 120 120
Chair Dips 70 80 80 - 90 90 95 - 100 100
Calf Raises 180 190 200 - 210 220 230 - 240 250