30 Day Plan.docx

Day 1 200 Skips 20 Squats 25 Seconds Planks 10 Reverse Crunch 20 Crunches 15 Lunges 10 Pushups 15 Second wall sits 10 Sit ups 5 Leg Raise Day 8 450 Skips 55 Squats 50 Seconds Planks 30 Reverse Crunch Rest Day 17 Push ups 35 Seconds Wall sits Rest Day Rest Day Day 15 750 skips 90 Squats 80 Seconds Planks 55 Reverse Crunch 90 Crunches 25 Push ups 55 Seconds Wall sits 50 Sit ups 43 Leg Raise

Day 2 250 Skips 25 Squats 25 Seconds Planks 10 Reverse Crunch 25 Crunches 15 Lunges 10 Push ups 15 Second wall sits 15 Sit Ups 8 Leg Raise Day 9 500 Skips 60 Squats 60 Seconds Planks 35 Reverse Crunch 60 Crunches 20 Push ups 40 Seconds Wall sits 30 Sit ups 25 Leg Raise Day 16 800 Skips 95 Squats 90 Seconds Planks 60 Reverse Crunch Rest Day 25 Push ups 60 Seconds Wall sits Rest Day Rest Day

Day 3 275 Skips 30 Squats 30 Second Planks 15 Reverse Crunch 30 Crunches 20 Lunges 12 Push ups 20 Second Wall sits 20 Sit ups 10 Leg Raise Day 10 550 Skips 65 Squats 60 Seconds planks 35 Reverse Crunch 65 Crunches 20 Push ups 40 Seconds Wall sits 35 Sit ups 30 Leg Raise Day 17 850 Skips 100 Squats 90 Seconds Planks 60 Reverse Crunch 100 Crunches 30 Push ups 60 Seconds Wall sits 55 Sit ups 45 Leg Raise

Day 4 300 Skips 30 Squats 35 Seconds Planks 20 Reverse Crunch Rest Day 25 Lunges 15 Push ups 25 Seconds Wall sits Rest Day Rest Day Day 11 600 Skips Rest Day 70 Seconds Planks 40 Reverse Crunch 70 Crunches 22 Push ups 45 Seconds Wall sits 40 Sit ups 33 Leg Raise Day 18 900 Skips Rest Day 100 Seconds Planks 65 Reverse Crunch 105 Crunches 30 Push ups 65 Seconds Wall sits 60 Sit ups 48 Leg Raise

Day 5 350 Skips 40 Squats 40 Seconds Planks 20 Reverse Crunch 40 Crunches 25 Lunges 15 Push ups 25 Seconds Wall sits 20 Sit ups 12 Leg Raise Day 12 650 Skips 75 Squats 75 Seconds Planks 45 Reverse Crunch Rest Day 22 Push ups 45 Seconds Wall sits Rest Day Rest Day Day 19 Rest Day 105 Squats 100 Seconds Planks 70 Reverse Crunch 110 Crunches 35 Push ups 70 Seconds Wall sits 65 Sit ups 50 Leg Raise

Day 6 400 Skips 45 Squats 40 Seconds Planks 25 Reverse Crunch 45 Crunches 30 Lunges 15 Push ups 30 Seconds Wall sits 25 Sit ups 15 Leg raise Day 13 Rest Day 80 Squats 75 Seconds Planks 45 Reverse Crunch 80 Crunches 24 Push ups 50 Seconds Wall sits 40 Sit ups 43 Leg Raise Day 20 950 Skips 110 Squats 110 Seconds Planks 70 Reverse Crunch Rest Day 35 Push ups 70 Seconds Wall sits Rest Day Rest Day

Day 7 Rest Day 50 Squats 50 Seconds Planks 25 Reverse Crunch 50 Crunches 30 Lunges Rest Day 30 Seconds Wall sits 30 Sit ups 20 Leg Raise Day 14 700 Skips 85 Squats 80 Seconds Planks 50 Reverse Crunch 85 Crunches Rest Day 55 Seconds Wall sits 45 Sit ups 42 Leg Raise Day 21 1000 Skip 115 Squats 110 Seconds Planks 75 Reverse Crunch 115 Crunches Rest Day 75 Seconds Wall sits 70 Sit ups 52 Leg Raise

Day 22 1100 Skips 120 squats 115 Seconds Planks 75 Reverse Crunch 120 Crunches 30 Push ups 75 Seconds Wall sits 75 Sit ups 55 Leg Raise Day 29 1400 Skips 145 Squats 130 Seconds Planks 105 Reverse Crunch 145 Crunches 45 Push ups 95 Seconds Wall sits 95 Sit ups 62 Leg Raise

Day 23 1150 Skips 125 Squats 115 Seconds Planks 80 Reverse Crunch 125 Crunches 30 Push ups 80 Seconds Wall sits 80 Sit ups 58 Leg Raise Day 30 1500 Skips 150 Squats 14o Seconds Planks 105 Reverse Crunch 150 Crunches 50 Push ups 95 Seconds Wall sits 100 Sit ups 65 Leg Raise

Day 24 1200 Skips 130 Squats 120 Seconds Planks 85 Reverse Crunch Rest Day 35 Push ups 80 Seconds Wall sits Rest Day Rest Day

Day 25 Rest Day Rest Day 120 Seconds Planks 85 Reverse Crunch 130 Crunches 35 Push ups 80 Seconds Wall sits 85 Sit ups 60 Leg Raise

Day 26 1250 Skips 135 Squats 125 Seconds Planks 95 Reverse Crunch 135 Crunches 40 Push ups 90 Seconds Wall sits 90 Sit ups 62 Leg Raise

Day 27 1300 Skips 140 Squats 125 Seconds Planks 95 Reverse Crunch 140 Crunches 40 Push ups 90 Seconds Wall sits 95 Sit ups 62 Leg Raise

Day 28 1350 Skips 145 Squats 130 Seconds Planks 100 Reverse Crunch Rest Day Rest Day 90 Seconds Wall sits Rest Day Rest Day

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Squats

Planks

Reverse Crunch

Crunches

Lunges

Pushups

Wall Sits

Sit Ups

Leg Raise