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  • 30 Days Challenge

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    computerprogramming.god
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    The document outlines a 30-day workout plan consisting of various bodyweight exercises. Each day includes 3-5 sets of 20 repetitions for exercises like squats, lunges, and jumps. The number of sets and repetitions gradually increases over the course of the 30 days, with more challenging exercises like bridges and fire hydrants also incorporated to build strength and endurance.

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    The document outlines a 30-day workout plan consisting of various bodyweight exercises. Each day includes 3-5 sets of 20 repetitions for exercises like squats, lunges, and jumps. The number of sets and repetitions gradually increases over the course of the 30 days, with more challenging exercises like bridges and fire hydrants also incorporated to build strength and endurance.

    Copyright:

    © All Rights Reserved
    Download as ODS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    9 views2 pages

    30 Days Challenge

    Uploaded by

    computerprogramming.god
    The document outlines a 30-day workout plan consisting of various bodyweight exercises. Each day includes 3-5 sets of 20 repetitions for exercises like squats, lunges, and jumps. The number of sets and repetitions gradually increases over the course of the 30 days, with more challenging exercises like bridges and fire hydrants also incorporated to build strength and endurance.

    Copyright:

    © All Rights Reserved
    Download as ODS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 2

    Days Squat Jumps Lunges (jumping) Pogo jumps Tuck Jumps Back and forth Jumps

    Day 1 3 x 20 3 x 20 2 x 100 3 x 20 3 x 40
    Day 2 3 x 20 3 x 20 2 x 100 3 x 20 3 x 40
    Day 3 3 x 20 3 x 20 2 x 100 3 x 20 3 x 40
    Day 4 3 x 20 3 x 20 2 x 100 3 x 20 3 x 40
    Day 5 3 x 20 3 x 20 2 x 100 3 x 20 3 x 40
    Day 6 3 x 20 3 x 20 2 x 100 3 x 20 3 x 40
    Day 7 3 x 20 3 x 20 2 x 100 3 x 20 3 x 40
    Day 8 3 x 20 3 x 20 2 x 100 3 x 20 3 x 40
    Day 9 3 x 20 3 x 20 2 x 100 3 x 20 3 x 40
    Day 10 3 x 20 3 x 20 2 x 100 3 x 20 3 x 40
    Day 11 3 x 20 4 x 20 3 x 100 4 x 20 3 x 40
    Day 12 3 x 20 4 x 20 3 x 100 4 x 20 3 x 40
    Day 13 3 x 20 4 x 20 3 x 100 4 x 20 3 x 40
    Day 14 3 x 20 4 x 20 3 x 100 4 x 20 3 x 40
    Day 15 3 x 20 4 x 20 3 x 100 4 x 20 3 x 40
    Day 16 3 x 20 4 x 20 3 x 100 4 x 20 3 x 40
    Day 17 3 x 20 4 x 20 3 x 100 4 x 20 3 x 40
    Day 18 3 x 20 4 x 20 3 x 100 4 x 20 3 x 40
    Day 19 3 x 20 4 x 20 3 x 100 4 x 20 3 x 40
    Day 20 3 x 20 4 x 20 3 x 100 4 x 20 3 x 40
    Day 21 4 x 20 4 x 20 3 x 100 4 x 20 4 x 40
    Day 22 4 x 20 4 x 20 3 x 100 4 x 20 4 x 40
    Day 23 4 x 20 4 x 20 3 x 100 4 x 20 4 x 40
    Day 24 4 x 20 4 x 20 3 x 100 4 x 20 4 x 40
    Day 25 4 x 20 4 x 20 3 x 100 4 x 20 4 x 40
    Day 26 5 x 20 4 x 20 3 x 100 4 x 20 4 x 50
    Day 27 5 x 20 4 x 20 3 x 100 4 x 20 4 x 50
    Day 28 5 x 20 4 x 20 3 x 100 4 x 20 4 x 50
    Day 29 5 x 20 4 x 20 3 x 100 4 x 20 4 x 50
    Day 30 5 x 20 4 x 20 3 x 100 4 x 20 4 x 50
    Side to side Jumps Bridges Butt Blasters Fire Hydrants Total sets
    3 x 40 3 x 25 2 x 25 3 x 20 25
    3 x 40 3 x 25 2 x 25 3 x 20 25
    3 x 40 3 x 25 2 x 25 3 x 20 25
    3 x 40 3 x 25 2 x 25 3 x 20 25
    3 x 40 3 x 25 2 x 25 3 x 20 25
    3 x 40 3 x 25 2 x 25 3 x 20 25
    3 x 40 3 x 25 2 x 25 3 x 20 25
    3 x 40 3 x 25 2 x 25 3 x 20 25
    3 x 40 3 x 25 2 x 25 3 x 20 25
    3 x 40 3 x 25 2 x 25 3 x 20 25
    3 x 40 3 x 25 3 x 25 4 x 20 30
    3 x 40 3 x 25 3 x 25 4 x 20 30
    3 x 40 3 x 25 3 x 25 4 x 20 30
    3 x 40 3 x 25 3 x 25 4 x 20 30
    3 x 40 3 x 25 3 x 25 4 x 20 30
    3 x 40 3 x 25 3 x 25 4 x 20 30
    3 x 40 3 x 25 3 x 25 4 x 20 30
    3 x 40 3 x 25 3 x 25 4 x 20 30
    3 x 40 3 x 25 3 x 25 4 x 20 30
    3 x 40 3 x 25 3 x 25 4 x 20 30
    4 x 40 4 x 25 3 x 25 4 x 20 35
    4 x 40 4 x 25 3 x 25 4 x 20 35
    4 x 40 4 x 25 3 x 25 4 x 20 35
    4 x 40 4 x 25 3 x 25 4 x 20 35
    4 x 40 4 x 25 3 x 25 4 x 20 35
    4 x 50 4 x 25 3 x 25 4 x 20 35
    4 x 50 4 x 25 3 x 25 4 x 20 35
    4 x 50 4 x 25 3 x 25 4 x 20 35
    4 x 50 4 x 25 3 x 25 4 x 20 35
    4 x 50 4 x 25 3 x 25 4 x 20 35

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