Marc'S 30 Day Squat, Abs And Push Up Challenge
ADVERTISEMENT
1Marc’s 30 Day Squat, Abs and Push Up Challenge
PU = Push Ups
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
SQ = Squats
PUx10, SQx50
PUx15, SQx55
PUx20, SQx60
REST DAY!
PUx20, SQx70
PUx25, SQx75
PUx25, SQx80
SU = Sit Ups
SUx15, CRx5
SUx20, CRx10
SUx25, CRx15
WELL DONE!
SUx30, CRx25
SUx35, CRx30
SUx40, CRx35
CR = Crunches
LRx5, PL 10s
LRx8, PL 12s
LRx10, PL 15s
FIRST PART
LRx12, PL 20s
LRx15, PL 25s
LRx20, PL 30s
LR = Leg Raises
BEAT!
Day 8
Day 9
Day 10
Day 11
Day 12
Day 13
Day 14
PL = Plank (Seconds)
REST DAY!
PUx30, SQx100
PUx30, SQx105
PUx35, SQx110
REST DAY!
PUx40, SQx130
PUx40, SQx135
Weigh and measure yourself
A FULL WEEK
SUx45, CRx45
SUx50, CRx50
SUx55, CRx55
NOTICE THE
SUx60, CRx65
SUx65, CRx70
COMPLETED!
LRx30, PL 35s
LRx30, PL 38s
LRx33, PL 42s
DIFFERENCE!!
LRx540, PL 50s
LRx42, PL 55s
before 1
st
workout, then at
the end of days 10/20/30
Day 15
Day 16
Day 17
Day 18
Day 19
Day 20
Day 21
Take photo before Day One
PUx45, SQx140
REST DAY!
PUx45, SQx150
PUx50, SQx155
PUx50, SQx160
REST DAY!
PUx55, SQx180
and after Day 30
SUx70, CRx75
HALFWAY
SUx75, CRx85
SUx80, CRx90
SUx85, CRx95
2/3rds DONE!
SUx90, CRx105
LRx42, PL 60s
DONE!
LRx45, PL 65s
LRx48, PL 70s
LRx50, PL 75s
AMAZING!!
LRx52, PL 80s
Torso: Place the measuring
KEEP GOING!
tape just under your
Day 22
Day 23
Day 24
Day 25
Day 26
Day 27
Day 28
breasts/pecs and measure
PUx60, SQx185
PUx60, SQx190
REST DAY!
PUx65, SQx220
PUx70, SQx225
PUx70, SQx230
REST DAY!
around the torso while
SUx95, CRx110
SUx100, CRx115
LESS THAN A
SUx105, CRx125
SUx110, CRx130
SUx115, CRx135
ONLY TWO
keeping the tape parallel to
LRx55, PL 85s
LRx58, PL 90s
WEEK TO GO!
LRx60, PL 95s
LRx60, PL 100s
LRx62, PL 110s
DAYS LEFT!!
the floor.
Day 29
Day 30
Weight
Hips
Waist
Torso
Chest
Waist: Place the measuring
tape about a 1/2 inch above
PUx75, SQx240
PUx75, SQx250
Day 0:
Day 0:
Day 0:
Day 0:
Day 0:
your bellybutton When
SUx120, CRx145
SUx125, CRx150
Day 10:
Day 10:
Day 10:
Day 10:
Day 10:
measuring your waist, exhale
LRx62, PL 115s
LRx65, PL 120s
Day 20:
Day 20:
Day 20:
Day 20:
Day 20:
and measure before inhaling
FINISHED!!!!
Day 30:
Day 30:
Day 30:
Day 30:
Day 30:
again.
Hips: Place the measuring tape across the widest part of your hips/buttocks and measure all the way around while keeping the tape parallel to the floor.
Chest: Place the tape under your arms as high as you can and measure around.
PUT A BIG RED CROSS THROUGH EACH DAY AS YOU COMPLETE IT!
ADVERTISEMENT
0 votes
Related Articles
Related forms
Related Categories
Parent category: Miscellaneous