30 Days Fitness

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.

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
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