30 Day Ab & Squat Challenge
Tetesandra
Posts: 783 Member
Ok so I decided to just post the entire month here for anyone who wants to do it rather then daily as it appears everyone stopped and is not postiing to the daily ones anymore.
You can do just the 30 Ab Challenge by not do any of the squats if you are not interested in doing the squats. I had to modify the 30 Day Squat challenge so the days of rest fell on the same days.
So who is up for the 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
You can do just the 30 Ab Challenge by not do any of the squats if you are not interested in doing the squats. I had to modify the 30 Day Squat challenge so the days of rest fell on the same days.
So who is up for the 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
0
Replies
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Thanks
I have been doing it but started a few days later than you so didn't post as I was a few days behind... My thighs are killing but it seems to be working well! 0 -
I need to start over. I had to leave MFP for a little bit as my dh had a serious injury at work and required surgery on top of my dd's prom and graduation but I am back today and going to start all over again.0
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I'm in ill start today after work pray for me lol;-)0
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count me in I will start today! 0
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That's funny, I just printed out both of the "calendars" for the challenges and was thinking to my self that I can do these two things together and then I ran across your post. I put your list in calendar form and I am in. I am starting today.0
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Day 1 done,0
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Hello Ladies! I would like to join you. Ill be starting day 1 tomorrow.0
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WISH ME LUCK... IM STARTING TOMORROW..0
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Hi... I fancy joining this as my 100 sit-ups challenge has fallen on deaf ears!!! 0
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me too 0
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I would love to do this! I am doing 30 day shred now after years of little and sporadic exercise so I am not sure I can handle it- if not, I will rwvosot this after I complete 30ds0
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Eventually managed to start this - today is day 3... Easy so far but nrs on the squats seem to be increasing considerably 0
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Sorry ladies, but doing hundreds of unweighted squats isn't going to magically make your butt amazing. Pick up some weights and do smaller sets.0
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bump0
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I do mine with a 4kg weight. Also has to do with the speed that you do them, if you pump them out fast it's not going to be as effective as doing them reeeeeeeeeaaaaaallllllllyyyyyyyy slowly :laugh:0
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Count me in starting today :-)0
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I'll be starting today, so count me in!0
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I agree, less squats done slowly and controlled with weights is much more effective.0
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Started this challenge on August 1st. The first 10 days I did three sets.0
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