30 Day Challenge Calendar

Sunday

Monday
11
2

15 sit-ups
30 crunches
5 leg raises
2x30 second plank
10 squats

16
25

45 sit-ups
50 russian twists
42 leg raises
4x40 second plank
22 squats
8 tricep dips
8 push ups
55
80
55
25
10
10

20 sit-ups
40 bicycle crunches
8 leg raises
2x30 second plank
12 squats
6 tricep dips
4 push ups

62
50
29
12
11

17
26

35 lunges
50 donkey kicks
8 tricep dips
9 push ups

23
1

leg raises
lunges
squats
tricep dips
push ups

30
8

65 sit-ups
30 V-ups

24
2

31
9

32 leg raises
4x70 second plank
30 squat jumps
12 tricep dips
11 push ups

Wednesday
14
5

13
4

20 sit-ups
50 crunches
30 kick down crunche8 lateral squats
8 leg raises
8 tricep dips
15 squats
6 push ups
8 tricep dips
5 push ups

10
19
3
35 sit-ups
12 lateral squats
30 leg raises
2x40 second plank
8 tricep dips
8 push ups

sit-ups
55 sit-ups
standing side cru 28 leg raises
leg raises
50 lunges
squats
27 squats
tricep dips
10 tricep dips
push ups
10 push ups

65 sit-ups

Tuesday
12
3

18
9
25 donkey kicks
50 bicycle crunches
8 tricep dips
8 push ups

2 sets/day

20
11
35 sit-ups
60 crunches
15 leg raises
2x40 second plank
20 squat jumps
8 tricep dips
8 push ups

18
27

45 sit-ups
22 leg raises
2x60 second plank
24 squats
8 tricep dips
9 push ups

50 wood chops
10 tricep dips
10 push ups

25
3

Thursday
15
36
30 sit-ups
40 russian twists
12 leg raises
100 high knees
15 squats

12
21
35 sit-ups
10 tricep dips
18 leg raises
2x40 second plank
20 squats
10 tricep dips
8 push ups

19
28

50 sit-ups
24 leg raises
2x65 second plank
24 squat jumps
10 tricep dips
9 push ups

55
70
30
25
10
10

sit-ups
supermans
leg raises
squats
tricep dips
push ups

26
4

Friday

17
8

30 sit-ups
20 supermans
12 leg raises
2x30 second plank
15 squats
8 tricep dips
6 push ups

30 sit-ups
25 jumping jacks
12 leg raises
3x30 second plank
18 squats
10 tricep dips
8 push ups

13
22
75 punches
100 butt kicks
10 tricep dips
8 push ups

50 sit-ups
50 supermans
25 leg raises
100 high knees
25 squats
10 tricep dips
9 push ups

14
23
40
20
20
20
22

20
29

27
5

Saturday
16

sit-ups
lunges
leg raises
plank walks
squats

15
24
45 sit-ups
22 leg raises
2x50 second plank
20 squat jumps
10 tricep dips
8 push ups

21
30

4x60 second plank

28
6

22
31

50 sit-ups
75 bicycle crunches
28 leg raises
100 punches
27 squats
10 tricep dips
9 push ups

60 sit-ups
60 sit-ups
50 seal jacks
100 bicycle crunches60 russian twists
12 tricep dips
32 leg raises
30 leg raises
11 push ups
4x60 second plank
100 butt kicks
28 squats
28 squats
10 tricep dips
11 push ups

29
7