Fillable Printable Sample Of 30-Day Workout Challenge
Fillable Printable Sample Of 30-Day Workout Challenge
Sample Of 30-Day Workout Challenge
30 Day SQUAT-AB-CHALLENGE
MAY
1
20 squats
____ Complete
2
25 squats
____ Complete
3
30 squats
____ Complete
4
35 squats
____ Complete
5
40 squats
____ Complete
6
45 squats
____ Complete
7
50 squats
____ Complete
8
55 squats
____ Complete
9
60 squats
____ Complete
10
REST
11
65 squats
____ Complete
12
70 squats
____ Complete
13
75 squats
____ Complete
14
80 squats
____ Complete
15
85 squats
____ Complete
16
90 squats
____ Complete
17
95 squats
____ Complete
18
100 squats
____ Complete
19
100 squats
____ Complete
20
50 squats
____ Complete
21
55 squats
____ Complete
22
60 squats
____ Complete
23
100 squats
____ Complete
24
65 squats
____ Complete
25
70 squats
____ Complete
26
100 squats
____ Complete
27
REST!
28
80 squats
____ Complete
29
90 squats
____ Complete
30
100 squats
____ Complete
31
CELEBRATION!!!!
http://www.womenshealthmag.com/fitness/advanced-workout-reverse-lunge-with-single-arm-press?workout=13841
Flatten Your Belly with This Killer Ab Workout
Get a tight stomach in just six weeks without doing a single crunch. This may be the easiest
workout we've ever printed
Basic Workout: Plank
Starting at the top of a pushup position, bend your elbows and lower yourself down until you can shift
your weight from your hands to your forearms. Your body should form a straight line. Brace your abs
(imagine someone is about to punch you in the gut) and hold for 60 seconds. If you can't make it to 60
seconds, hold for 5 to 10 seconds and rest for 5 seconds, continuing for 1 minute. Focus on form:
Don't drop your hips or raise your butt.
http://www.womenshealthmag.com/fitness/advanced-workout-reverse-lunge-with-single-arm-press?workout=13841
Flatten Your Belly with This Killer Ab Workout
Get a tight stomach in just six weeks without doing a single crunch. This may be the easiest
workout we've ever printed
Basic Workout: Side Plank
Lie on your right side with your legs straight. Prop yourself up with your right forearm so your body
forms a diagonal line. Rest your left hand on your hip. Brace your abs and hold for 60 seconds. If you
can't make it to 60 seconds, hold for 5 to 10 seconds and rest for 5; continue for 1 minute. Be sure your
hips and knees stay off the floor.
http://www.womenshealthmag.com/fitness/advanced-workout-reverse-lunge-with-single-arm-press?workout=13841
Flatten Your Belly with This Killer Ab Workout
Get a tight stomach in just six weeks without doing a single crunch. This may be the easiest
workout we've ever printed
Basic Workout: Glute Bridge March
Lie on your back with your knees bent and your feet flat on the floor. Rest your arms on the floor,
palms up, at shoulder level. Raise your hips so your body forms a straight line from your shoulders to
your knees (A). Brace your abs and lift your right knee toward your chest (B). Hold for 2 counts, then
lower your right foot. Repeat with the other leg. That's 1 rep. Do 2 or 3 sets of 5 to 10 reps.
http://www.womenshealthmag.com/fitness/advanced-workout-reverse-lunge-with-single-arm-press?workout=13841
Flatten Your Belly with This Killer Ab Workout
Get a tight stomach in just six weeks without doing a single crunch. This may be the easiest
workout we've ever printed
Basic Workout: Lunge with Rotation
Grab a 5- to 15-pound dumbbell with both hands. Stand with your feet hip-width apart and your arms
straight out (A). Take a big step forward with your left foot and, bracing your abs, twist your torso to
the left as you bend your knees and lower your body until both of your legs form 90-degree angles (B).
Twist back to center, push off your left foot, and stand back up. Repeat on the other leg. That's 1 rep.
Do 2 or 3 sets of 10 to 15 reps. Keep your elbows straight but not locked.
http://www.womenshealthmag.com/fitness/advanced-workout-reverse-lunge-with-single-arm-press?workout=13841
Flatten Your Belly with This Killer Ab Workout
Get a tight stomach in just six weeks without doing a single crunch. This may be the easiest
workout we've ever printed
Advanced Workout: Plank with Arm Lift
Get into the plank position (toes and forearms on the floor, body lifted). Your body should form a
straight line (A). Brace your abs and carefully shift your weight to your right forearm. Extend your left
arm in front of you (B) and hold for 3 to 10 seconds. Slowly bring your arm back in. Repeat with the
right arm. That's 1 rep. Do 2 or 3 sets of 5 to 10 reps, resting for 1 minute between sets
http://www.womenshealthmag.com/fitness/advanced-workout-reverse-lunge-with-single-arm-press?workout=13841
Flatten Your Belly with This Killer Ab Workout
Get a tight stomach in just six weeks without doing a single crunch. This may be the easiest
workout we've ever printed
Advanced Workout: Side Plank with Rotation
In a right-side plank position (A), brace your abs and reach your left hand toward the ceiling (B).
Slowly tuck your left arm under your body and twist forward until your torso is almost parallel to the
floor (C). Return to the side plank. That's 1 rep. Do 2 or 3 sets of 5 to 10 reps on each side, resting for
1 minute between sets.
http://www.womenshealthmag.com/fitness/advanced-workout-reverse-lunge-with-single-arm-press?workout=13841
Flatten Your Belly with This Killer Ab Workout
Get a tight stomach in just six weeks without doing a single crunch. This may be the easiest
workout we've ever printed
Advanced Workout: Hip-Thigh Raise
Lie on your back with your right knee bent and your left leg extended. Rest your arms on the floor,
palms up, at shoulder level with your hips about 2 inches off the floor (A). Raise your hips to form a
straight line from your shoulders to your left foot (B). Hold for 2 counts, then return to start. That's 1
rep. Do 10 to 15 reps on each side. To make it harder, cross your arms over your chest.
http://www.womenshealthmag.com/fitness/advanced-workout-reverse-lunge-with-single-arm-press?workout=13841
Flatten Your Belly with This Killer Ab Workout
Get a tight stomach in just six weeks without doing a single crunch. This may be the easiest
workout we've ever printed
Advanced Workout: Reverse Lunge with Single-Arm Press
Grab a 5- to 15-pound dumbbell in your left hand and hold it up next to your left shoulder, palm facing
in (A). Step backward with your left foot and lower your body until your knees are bent 90 degrees
(your left knee should nearly touch the floor) while pressing the dumbbell directly over your shoulder
without bending or leaning at the waist (B). Lower the weight back to the starting position as you push
quickly back to standing. That's 1 rep. Do 10 to 15, then switch sides.
