The 30 Days fitness challenge

GET IN SHAPE WITH THIS 30 DAYS FITNESS CHALLENGE

Notes:-
• Instead of walking any form of Aerobic exercise can be substituted for 45mins
• An example of sets of reps is :- 2 sets of 2 reps = 70 Jumping Jack, 2 times. 140 in total. short breaks in between sets to regain energy and increase stamina

timeline

Day 1

45 minutes walking, 10 jumping jacks, 8 squats

DAY 2

45 minutes walking, 15 jumping jacks, 8 squats, 8 Push-ups

Day 3

45 minutes walking, 20 jumping jacks, 8 squats, 8 Push-ups, 8 Bent-over rows

DAY 4

45 minutes walking, 25 jumping jacks, 8 squats, 8 Push-ups, 8 Bent-over rows, 20 seconds Plank

Day 5

Rest

Day 6

45 minutes walking, 30 jumping jacks, 8 squats, 8 Push-ups, 8 Bent-over rows, 20 seconds Plank

Day 7

45 minutes walking, 35 jumping jacks, 10 squats, 10 Push-ups, 10 Bent-over rows, 25 seconds Plank

Day 8

45 minutes walking, 40 jumping jacks, 12 squats, 12 Push-ups, 12 Bent-over rows, 30 seconds Plank

Day 9

45 minutes walking, 50 jumping jacks, 15 squats, 15 Push-ups, 15 Bent-over rows, 35 seconds Plank

Day 10

Rest

Day 11

45 minutes walking, 70 jumping jacks, 8 squats, 8 Push-ups, 8 Bent-over rows, 8 Overhead Presses, 35 seconds Plank

Day 12

45 minutes walking, 80 jumping jacks, 10 squats, 10 Push-ups, 10 Bent-over rows, 10 Overhead Presses, 40 seconds Plank

Day 13

45 minutes walking, 90 jumping jacks, 12 squats, 12 Push-ups, 12 Bent-over rows, 12 Overhead Presses, 45 seconds Plank

Day 14

45 minutes walking, 100 jumping jacks, 15 squats, 15 Push-ups, 15 Bent-over rows, 15 Overhead Presses, 50 seconds Plank

Day 15

Rest

Day 16

45 minutes walking, 110 jumping jacks, 10 squats, 10 Push-ups, 10 Bent-over rows, 10 Overhead Presses, 10 Biceps Curls, 10 Sit ups, 40 seconds Plank

Day 17

45 minutes walking, 120 jumping jacks, 12 squats, 12 Push-ups, 12 Bent-over rows, 12 Overhead Presses, 12 Biceps Curls, 12 Sit ups, 45 seconds Plank

Day 18

45 minutes walking, 130 jumping jacks, 15 squats, 15 Push-ups, 15 Bent-over rows, 15 Overhead Presses, 15 Biceps Curls, 15 Sit ups, 50 seconds Plank

Day 19

45 minutes walking, 140 jumping jacks, 18 squats, 18 Push-ups, 18 Bent-over rows, 18 Overhead Presses, 18 Biceps Curls, 18 Sit ups, 55 seconds Plank

Day 20

Rest

Day 21

45 minutes walking, 2 rep of 2 set, 70 jumping jacks, 10 squats, 10 Push-ups, 10 Bent-over rows, 10 Overhead Presses, 10 Biceps Curls, 10 Sit ups, 30 seconds Plank

Day 22

45 minutes walking, 2 rep of 2 set, 80 jumping jacks, 12 squats, 12 Push-ups, 12 Bent-over rows, 12 Overhead Presses, 12 Biceps Curls, 12 Sit ups, 35 seconds Plank

Day 23

45 minutes walking, 2 rep of 2 set, 90 jumping jacks, 15 squats, 15 Push-ups, 15 Bent-over rows, 15 Overhead Presses, 15 Biceps Curls, 15 Sit ups, 40 seconds Plank

Day 24

45 minutes walking, 2 rep of 2 set, 100 jumping jacks, 18 squats, 18 Push-ups, 18 Bent-over rows, 18 Overhead Presses, 18 Biceps Curls, 18 Sit ups, 45 seconds Plank

Day 25

Rest

Day 26

45 minutes walking, 3 rep of 3 set, 50 jumping jacks, 10 squats, 10 Push-ups, 10 Bent-over rows, 10 Overhead Presses, 10 Biceps Curls, 10 Sit ups, 30 seconds Plank

Day 27

45 minutes walking, 3 rep of 3 set, 60 jumping jacks, 15 squats, 15 Push-ups, 15 Bent-over rows, 15 Overhead Presses, 15 Biceps Curls, 15 Sit ups, 40 seconds Plank

Day 28

45 minutes walking, 3 rep of 3 set, 70 jumping jacks, 15 squats, 15 Push-ups, 15 Bent-over rows, 15 Overhead Presses, 15 Biceps Curls, 15 Sit ups, 40 seconds Plank

Day 29

45 minutes walking, 3 rep of 3 set, 75 jumping jacks, 18 squats, 18 Push-ups, 18 Bent-over rows, 18 Overhead Presses, 18 Biceps Curls, 18 Sit ups, 45 seconds Plank

Day 30

Yes… You made it. Weldone.

Write a personal note on your journey and how you think you have improved. | Send us a mail (info@graciousmilifestyle.com) | Keep for record purposes and future motivation.
Michelle
GraciousMi Lifestyle Coach

Harvard CME Certified on lifestyle Medicine for weight loss, Nutrition and Metabolism Syndrome and Prescribing Exercise.

Certified in Nutrition and Wellbeing from the University of Aberdeen and A Senior Research Fellow, with the Byron Institute.

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