30 Days Fitness
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.
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