July Squat and Ab Challenge (for beginners)
andreabrabham
Posts: 116 Member
Heres the schedule for the July challenge:
Day 1
15 Sit-Ups
5 Crunches
5 Leg Raises
10 Sec Plank
30 Squats
Day 2
20 Sit-Ups
8 Crunches
8 Leg Raises
12 Sec Plank
40 Squats
Day 3
25 Sit-Ups
10 Crunches
10 Leg Raises
15 Sec Plank
50 Squats
Day 4
Day of Rest
60 Squats
Day 5
30 Sit-Ups
12 Crunches
12 Leg Raises
20 Sec Plank
70 Squats
Day 6
35 Sit-Ups
15 Crunches
15 Leg Raises
25 Sec Plank
80 Squats
Day 7
40 Sit-Ups
20 Crunches
20 Leg Raises
30 Sec Plank
90 Squats
Day 8
Day of Rest
Day 9
45 Sit-Ups
30 Crunches
30 Leg Raises
35 Sec Plank
100 Squats
Day 10
50 Sit-Ups
50 Crunches
30 Leg Raises
38 Sec Plank
110 Squats
Day 11
55 Sit-Ups
65 Crunches
33 Leg Raises
42 Sec Plank
120 Squats
Day 12
Day of Rest
130 Squats
Day 13
60 Sit-Ups
75 Crunches
40 Leg Raises
50 Sec Plank
140 Squats
Day 14
65 Sit-Ups
85 Crunches
42 Leg Raises
55 Sec Plank
150 Squats
Day 15
70 Sit-Ups
90 Crunches
42 Leg Raises
60 Sec Plank
160 Squats
Day 16
Day of Rest
Day 17
75 Sit-Ups
100 Crunches
45 Leg Raises
65 Sec Plank
170 Squats
Day 18
80 Sit-Ups
110 Crunches
48 Leg Raises
70 Sec Plank
180 Squats
Day 19
85 Sit-Ups
120 Crunches
50 Leg Raises
75 Sec Plank
190 Squats
Day 20
Day of Rest
200 Squats
Day 21
90 Sit-Ups
130 Crunches
52 Leg Raises
80 Sec Plank
220 Squats
Day 22
95 Sit-Ups
140 Crunches
55 Leg Raises
85 Sec Plank
230 Squats
Day 23
100 Sit-Ups
150 Crunches
58 Leg Raises
90 Sec Plank
240 Squats
Day 24
Day of Rest
Day 25
105 Sit-Ups
160 Crunches
60 Leg Raises
95 Sec Plank
250 Squats
Day 26
110 Sit-Ups
170 Crunches
60 Leg Raises
100 Sec Plank
260 Squats
Day 27
115 Sit-Ups
180 Crunches
62 Leg Raises
110 Sec Plank
270 Squats
Day 28
Day of Rest
280 Squats
Day 29
120 Sit-Ups
190 Crunches
62 Leg Raises
115 Sec Plank
290 Squats
Day 30
125 Sit-Ups
200 Crunches
65 Leg Raises
120 Sec Plank
300 Squats
Day 1
15 Sit-Ups
5 Crunches
5 Leg Raises
10 Sec Plank
30 Squats
Day 2
20 Sit-Ups
8 Crunches
8 Leg Raises
12 Sec Plank
40 Squats
Day 3
25 Sit-Ups
10 Crunches
10 Leg Raises
15 Sec Plank
50 Squats
Day 4
Day of Rest
60 Squats
Day 5
30 Sit-Ups
12 Crunches
12 Leg Raises
20 Sec Plank
70 Squats
Day 6
35 Sit-Ups
15 Crunches
15 Leg Raises
25 Sec Plank
80 Squats
Day 7
40 Sit-Ups
20 Crunches
20 Leg Raises
30 Sec Plank
90 Squats
Day 8
Day of Rest
Day 9
45 Sit-Ups
30 Crunches
30 Leg Raises
35 Sec Plank
100 Squats
Day 10
50 Sit-Ups
50 Crunches
30 Leg Raises
38 Sec Plank
110 Squats
Day 11
55 Sit-Ups
65 Crunches
33 Leg Raises
42 Sec Plank
120 Squats
Day 12
Day of Rest
130 Squats
Day 13
60 Sit-Ups
75 Crunches
40 Leg Raises
50 Sec Plank
140 Squats
Day 14
65 Sit-Ups
85 Crunches
42 Leg Raises
55 Sec Plank
150 Squats
Day 15
70 Sit-Ups
90 Crunches
42 Leg Raises
60 Sec Plank
160 Squats
Day 16
Day of Rest
Day 17
75 Sit-Ups
100 Crunches
45 Leg Raises
65 Sec Plank
170 Squats
Day 18
80 Sit-Ups
110 Crunches
48 Leg Raises
70 Sec Plank
180 Squats
Day 19
85 Sit-Ups
120 Crunches
50 Leg Raises
75 Sec Plank
190 Squats
Day 20
Day of Rest
200 Squats
Day 21
90 Sit-Ups
130 Crunches
52 Leg Raises
80 Sec Plank
220 Squats
Day 22
95 Sit-Ups
140 Crunches
55 Leg Raises
85 Sec Plank
230 Squats
Day 23
100 Sit-Ups
150 Crunches
58 Leg Raises
90 Sec Plank
240 Squats
Day 24
Day of Rest
Day 25
105 Sit-Ups
160 Crunches
60 Leg Raises
95 Sec Plank
250 Squats
Day 26
110 Sit-Ups
170 Crunches
60 Leg Raises
100 Sec Plank
260 Squats
Day 27
115 Sit-Ups
180 Crunches
62 Leg Raises
110 Sec Plank
270 Squats
Day 28
Day of Rest
280 Squats
Day 29
120 Sit-Ups
190 Crunches
62 Leg Raises
115 Sec Plank
290 Squats
Day 30
125 Sit-Ups
200 Crunches
65 Leg Raises
120 Sec Plank
300 Squats
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Replies
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I am 2 days late but excited to start today!0
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That's ok. you can still join. Start on day 1 or day 3. Your choice
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Are these side leg raises. And 5 on each side for day 1?0
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Are these side leg raises. And 5 on each side for day 1?
I raise both legs at the same time0
