30 DAYS ROUTINE EXERCISE

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

PLANK = 20 SEC PLANK = 20 SEC PLANK = 30 SEC PLANK =30 SEC PLANK = 40 SEC PLANK = REST PLANK = 45 SEC
PUSH UPS = 5 PUSH UPS = 5 PUSH UPS =REST PUSH UPS = 5 PUSH UPS = 10 PUSH UPS =REST PUSH UPS = 10
DUMBELLS = 10 DUMBELLS = 15 DUMBELLS = 20 DUMBELLS =REST DUMBELLS = 20 DUMBELLS = 25 DUMBELLS = 30
SIT UPS = 10 SIT UPS = 15 SIT UPS = 20 SIT UPS = REST SIT UPS = 25 SIT UPS = 30 SIT UPS = 30
JUMPING JACK = 60 JUMPING JACK = 60 JUMPING JACK = 60 JUMPING JACK = 60 JUMPING JACK = JUMPING JACK = 60 JUMPING JACK = 60
REST

PLANK = 45 SEC PLANK = 1 MIN PLANK = 1 MIN PLANK = 1 MIN PLANK = 1.5 MIN PLANK = REST PLANK = 1.5 MIN
PUSH UPS =REST PUSH UPS = 12 PUSH UPS = 12 PUSH UPS =REST PUSH UPS = 15 PUSH UPS = 15 PUSH UPS =REST
DUMBELLS =REST DUMBELLS = 30 DUMBELLS = 35 DUMBELLS = 40 DUMBELLS =REST DUMBELLS = 40 DUMBELLS = 45
SIT UPS = REST SIT UPS = 35 SIT UPS = 40 SIT UPS = 45 SIT UPS = 45 SIT UPS = REST SIT UPS = 50
JUMPING JACK = 60 JUMPING JACK = 60 JUMPING JACK = JUMPING JACK = 60 JUMPING JACK = 60 JUMPING JACK = 60 JUMPING JACK = 60
REST

PLANK = 1.5 MIN PLANK = 2 MIN PLANK = 2 MIN PLANK = 2.5 MIN PLANK = REST PLANK = 2.5 MIN PLANK = 2.5 MIN
PUSH UPS = 20 PUSH UPS = 25 PUSH UPS =REST PUSH UPS = 30 PUSH UPS = 30 PUSH UPS =REST PUSH UPS = 32
DUMBELLS = 50 DUMBELLS =REST DUMBELLS = 55 DUMBELLS = 60 DUMBELLS = 65 DUMBELLS =REST DUMBELLS = 70
SIT UPS = 55 SIT UPS = 60 SIT UPS = 60 SIT UPS = REST SIT UPS = 65 SIT UPS = 70 SIT UPS = 75
JUMPING JACK = JUMPING JACK = 60 JUMPING JACK = 60 JUMPING JACK = 60 JUMPING JACK = 60 JUMPING JACK = JUMPING JACK = 60
REST REST
PLANK = 3 MIN PLANK = 3 MIN PLANK = 3. 5 MIN PLANK = 3. 5 MIN PLANK = 4 MIN PLANK = 4 MIN PLANK = REST
PUSH UPS = 35 PUSH UPS = 35 PUSH UPS =REST PUSH UPS = 38 PUSH UPS = 40 PUSH UPS = 42 PUSH UPS =REST
DUMBELLS = 75 DUMBELLS = 80 DUMBELLS =REST DUMBELLS = 85 DUMBELLS = 90 DUMBELLS = 95 DUMBELLS =REST
SIT UPS = 75 SIT UPS = REST SIT UPS = 80 SIT UPS = 85 SIT UPS = 90 SIT UPS = 90 SIT UPS = REST
JUMPING JACK = 60 JUMPING JACK = 60 JUMPING JACK = 60 JUMPING JACK = JUMPING JACK = 60 JUMPING JACK = 60 JUMPING JACK =
REST REST
PLANK = 4.5 MIN PLANK = 5 MIN REST REST
PUSH UPS = 45 PUSH UPS = 50
DUMBELLS = 95 DUMBELLS = 100 DIN PAG MAY
SIT UPS = 95 SIT UPS = 100 TIME!!!
JUMPING JACK = 90 JUMPING JACK =
100