30 Day Exercise
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Monday
Tuesday
Day 1 Jog/Run 30 min 25 push-ups 50 sit-ups Bicycling 45 min Day 8 Jog/run 35 min 25 push-ups 50 sit-ups Bicycling 45 min
Day 2 Jog/run 30 min 25 push-ups 50 push ups
Day 15 REST
Wednesday
Thursday
Friday
Saturday
Sunday
Day 3 Jog/run 30 min 25 push-ups 50 sit-ups Bicycling 45 min Day 10 Walk 45 min 30 push-ups 60 sit-ups
Day 4 Jog run 30 min 25 push-ups 50 sit-ups Bicycling 45 min Day 11 Jog/Run 35 min Dancing 60 min Bicycling 45 min
Day 5 Jog/run 30 min 25 push-ups 50 sit-ups Bicycling 45 min Day 12 Soccer 60 min Dancing 45 min Walking 60 min
Day 6 Jog/run 30 min 25 push-ups 50 sit-ups Bicycling 45 min Day 13 Jog/run 35 min Bicycling 50 min 30 push-ups 65 sit-ups
Day 7 Jog/run 30 min 25 push-ups 50 sit-ups Bicycling 45 min Day 14 Jog/Run 35 min
Day 16 Soccer 60 min Dancing 45 min Walking 60 min
Day 17 Walk 45 min Swimming 45 min 30 push-ups 70 sit-ups
Day 18 Jog/run 35 min Swimming 50 min 35 push-ups 70 sit-ups
Day 19 Walk 45 min Swimming 45 min 30 push-ups 70 sit-ups
Day 20 Soccer 60 min Swimming 45 min 35 push-ups 70-sit-ups
Day 21 Jog/run 40 min Dancing 60 min Walking 60 min
Day 22 Soccer 60 min 40 push-ups 75 sit-ups
Day 23 Jog/run 45 min Swimming 60 min 40 push-ups
Day 24 Swimming 45 min 40 push-ups Soccer 90 min
Day 25 Jog/run 45 min 45 push-ups 75 sit-ups
Day 26 Jog/Run 50 min Dancing 60 min Bicycling 60 min
Day 27 Swimming 70 min 45 push-ups Soccer 90 min
Day 28 Jog/Run 50 min Dancing 60 min Bicycling 60 min
Day 29 Jog/run 60 min 50 push-ups 80 sit-ups
Day 30 Swimming 80 min Walking 90 min Push-ups 50 80 sit-ups
Day9 Jog/run 35 min 25 push-ups 50 sit-ups Bicycling 60 min
Tuesday
Day 1 Jog/Run 30 min 25 push-ups 50 sit-ups Bicycling 45 min Day 8 Jog/run 35 min 25 push-ups 50 sit-ups Bicycling 45 min
Day 2 Jog/run 30 min 25 push-ups 50 push ups
Day 15 REST
Wednesday
Thursday
Friday
Saturday
Sunday
Day 3 Jog/run 30 min 25 push-ups 50 sit-ups Bicycling 45 min Day 10 Walk 45 min 30 push-ups 60 sit-ups
Day 4 Jog run 30 min 25 push-ups 50 sit-ups Bicycling 45 min Day 11 Jog/Run 35 min Dancing 60 min Bicycling 45 min
Day 5 Jog/run 30 min 25 push-ups 50 sit-ups Bicycling 45 min Day 12 Soccer 60 min Dancing 45 min Walking 60 min
Day 6 Jog/run 30 min 25 push-ups 50 sit-ups Bicycling 45 min Day 13 Jog/run 35 min Bicycling 50 min 30 push-ups 65 sit-ups
Day 7 Jog/run 30 min 25 push-ups 50 sit-ups Bicycling 45 min Day 14 Jog/Run 35 min
Day 16 Soccer 60 min Dancing 45 min Walking 60 min
Day 17 Walk 45 min Swimming 45 min 30 push-ups 70 sit-ups
Day 18 Jog/run 35 min Swimming 50 min 35 push-ups 70 sit-ups
Day 19 Walk 45 min Swimming 45 min 30 push-ups 70 sit-ups
Day 20 Soccer 60 min Swimming 45 min 35 push-ups 70-sit-ups
Day 21 Jog/run 40 min Dancing 60 min Walking 60 min
Day 22 Soccer 60 min 40 push-ups 75 sit-ups
Day 23 Jog/run 45 min Swimming 60 min 40 push-ups
Day 24 Swimming 45 min 40 push-ups Soccer 90 min
Day 25 Jog/run 45 min 45 push-ups 75 sit-ups
Day 26 Jog/Run 50 min Dancing 60 min Bicycling 60 min
Day 27 Swimming 70 min 45 push-ups Soccer 90 min
Day 28 Jog/Run 50 min Dancing 60 min Bicycling 60 min
Day 29 Jog/run 60 min 50 push-ups 80 sit-ups
Day 30 Swimming 80 min Walking 90 min Push-ups 50 80 sit-ups
Day9 Jog/run 35 min 25 push-ups 50 sit-ups Bicycling 60 min
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