This is 4 challenges in 1. Take on 1, 2, 3 or all 4. Use it as your primary workout or as a bonus workout to strengthen, tone, and tighten your body. Please let me know if you have any questions or need modifications.
Squat Challenge
| Day 1 – 50 Squats Day 2 – 55 Squats Day 3 – 60 Squats Day 4 – REST Day 5 – 70 Squats Day 6 – 75 Squats Day 7 – 80 Squats Day 8 – REST Day 9 – 100 Squats Day 10 – 105 Squats |
Day 11 – 110 Squats Day 12 – REST Day 13 – 130 Squats Day 14 – 135 Squats Day 15 – 140 Squats Day 16 – REST Day 17 – 150 Squats Day 18 – 155 Squats Day 19 – 160 Squats Day 20 – REST |
Day 21 – 180 Squats Day 22 – 185 Squats Day 23 – 190 Squats Day 24 – REST Day 25 – 220 Squats Day 26 – 225 Squats Day 27 – 230 Squats Day 28 – REST Day 29 – 240 Squats Day 30 – 250 Squats |
Plank Challenge
| Day 1 – 20 sec Plank Day 2 – 20 sec Plank Day 3 – 30 sec Plank Day 4 – 30 sec Plank Day 5 – 40 sec Plank Day 6 – REST Day 7 – 45 sec Plank Day 8 – 45 sec Plank Day 9 – 1 min Plank Day 10 – 1 min Plank | Day 11 – 1 min Plank Day 12 – 1.5 min Plank Day 13 – REST Day 14 – 1.5 min Plank Day 15 – 1.5 min Plank Day 16 – 2 min Plank Day 17 – 2 min Plank Day 18 – 2.5 min Plank Day 19 – REST Day 20 – 2.5 min Plank | Day 21 – 2.5 min Plank Day 22 – 3 min Plank Day 23 – 3 min Plank Day 24 – 3.5 min Plank Day 25 – 3.5 min Plank Day 26 – REST Day 27 – 4 min Plank Day 28 – 4 min Plank Day 29 – 4.5 min Plank Day 30 – 5 min Plank |
Push-up Challenge
| Day 1 – 5 Push-ups Day 2 – 5 Push-ups Day 3 – 6 Push-ups Day 4 – 6 Push-ups Day 5 – 7 Push-ups Day 6 – 7 Push-ups Day 7 – 10 Push-ups Day 8 – 10 Push-ups Day 9 – 10 Push-ups Day 10 – 15 Push-ups | Day 11 – 15 Push-ups Day 12 – 15 Push-ups Day 13 – REST Day 14 – 18 Push-ups Day 15 – 18 Push-ups Day 16 – 20 Push-ups Day 17 – 20 Push-ups Day 18 – 20 Push-ups Day 19 – 25 Push-ups Day 20 – 25 Push-ups | Day 21 – 30 Push-ups Day 22 – REST Day 23 – 30 Push-ups Day 24 – 35 Push-ups Day 25 – 35 Push-ups Day 26 – 40 Push-ups Day 27 – 40 Push-ups Day 28 – 45 Push-ups Day 29 – 45 Push-ups Day 30 – 50 Push-ups |
Crunch Challenge
| Day 1 – 25 Crunches Day 2 – 30 Crunches Day 3 – 35 Crunches Day 4 – REST Day 5 – 40 Crunches Day 6 – 45 Crunches Day 7 – 50 Crunches Day 8 – REST Day 9 – 60 Crunches Day 10 – 65 Crunches | Day 11 – 70 Crunches Day 12 – REST Day 13 – 80 Crunches Day 14 – 90 Crunches Day 15 – 95 Crunches Day 16 – REST Day 17 – 100 Crunches Day 18 – 105 Crunches Day 19 – 110 Crunches Day 20 – REST | Day 21 – 115 Crunches Day 22 – 120 Crunches Day 23 – 125 Crunches Day 24 – REST Day 25 – 130 Crunches Day 26 – 135 Crunches Day 27 – 140 Crunches Day 28 – REST Day 29 – 145 Crunches Day 30 – 150 Crunches |
Let us know if you have any questions or need modifications.
Always consult your physician before beginning any exercise program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider.
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