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A 30-day challenge

A thirty day challenge is simply the idea of a small change you can incorporate into your life each day for the next 30 days. Choose one habit you’d like to bring in to your life. Work on it for a little while daily until it has become a habit.

Thirty days is the perfect amount of time to do a self improvement challenge. It’s long enough to make something part of your routine. And short enough that it’s not overwhelming.

We made two challenges for you

 

30 Day Challenge for Best Results Ever

 

20 Squats +

25 second plank +

10 reverse crunch

15 lunges

10 push ups

15 crunches

15 sec wall sits

 

Day 2

 

20 Squats

25 second plank

10 reverse crunch

15 lunges

10 push ups

15 crunches

15 sec wall sits

 

Day 3

 

25 squats 

30 second plank 

10reverse crunch  

15 lunges

10 push ups

15 crunches 

15 sec wall sits 

 

Day 4

 

25 squats 

35 second plank 

20  reverse crunch  

25 lunges

20 push ups

35 crunches 

25 sec wall sits 

 

Day 5

 

25 squats 

35 second plank 

20  reverse crunch  

25 lunges

20 push ups

35 crunches 

25 sec wall sits

 

Day 6

 

30 squats 

40 second plank

25  reverse crunch  

30 lunges

30 push ups

40 crunches 

30 sec wall sits

 

Day 7

 

30 squats 

40 second plank

25  reverse crunch  

30 lunges

30 push ups

40 crunches 

30 sec wall sits

 

Day 8

 

35 squats 

45 second plank

30  reverse crunch  

35 lunges

35 push ups

45 crunches 

35 sec wall sits

 

Day 9

 

35 squats 

45 second plank

35  reverse crunch  

40 lunges

40 push ups

45 crunches 

40 sec wall sits

 

Day  10

 

35 squats 

45 second plank

35  reverse crunch  

40 lunges

40 push ups

45 crunches 

40 sec wall sits

 

Day 11

 

40 squats 

50 second plank

40  reverse crunch  

45 lunges

45 push ups

50 crunches 

45 sec wall sits

  

Day 12

 

40 squats 

50 second plank

40  reverse crunch  

45 lunges

45 push ups

50 crunches 

45 sec wall sits

 

Day 13

 

45 squats 

55 second plank

45  reverse crunch  

50 lunges

50 push ups

55 crunches 

50 sec wall sits

 

Day 14

 

45 squats 

55 second plank

55  reverse crunch  

55 lunges

55 push ups

55 crunches 

550 sec wall sits

 

Day 15 

 

35 squats 

45 second plank

35  reverse crunch  

40 lunges

40 push ups

45 crunches 

40 sec wall sits

 

Day 16

 

50 squats 

60 second plank

60  reverse crunch  

60 lunges

60 push ups

65 crunches 

60 sec wall sits

 

Day 17

 

50 squats 

60 second plank

60  reverse crunch  

60 lunges

60 push ups

65 crunches 

60 sec wall sits

 

Day 18

 

55 squats 

65 second plank

65  reverse crunch  

65 lunges

65 push ups

70 crunches 

65 sec wall sits

 

Day 19

 

55 squats 

65 second plank

70  reverse crunch  

70 lunges

70 push ups

75 crunches 

70 sec wall sits

  

Day 20

 

35 squats 

45 second plank

35  reverse crunch  

40 lunges

40 push ups

45 crunches 

40 sec wall sits

 

Day 21 

 

60 squats 

70 second plank

75  reverse crunch  

75 lunges

75 push ups

80 crunches 

75 sec wall sits

 

Day 22

 

60 squats 

70 second plank

75  reverse crunch  

75 lunges

75 push ups

80 crunches 

75 sec wall sits

 

Day 23

 

65 squats 

75 second plank

80  reverse crunch  

80 lunges

80 push ups

85 crunches 

80 sec wall sits

 

Day 24

 

65 squats 

75 second plank

85  reverse crunch  

80 lunges

80 push ups

85 crunches 

80 sec wall sits

 

Day 25

 

65 squats 

75 second plank

85  reverse crunch  

80 lunges

80 push ups

85 crunches 

80 sec wall sits

 

Day 26

 

70 squats 

90 second plank

95  reverse crunch  

95 lunges

90 push ups

95 crunches 

90 sec wall sits

 

Day 27

 

70 squats 

90 second plank

95  reverse crunch  

95 lunges

90 push ups

45 crunches 

90 sec wall sits

 

Day 28

 

75 squats 

95 second plank

100  reverse crunch  

100 lunges

95 push ups

100 crunches 

90 sec wall sits

 

Day 29

 

75 squats 

95 second plank

105  reverse crunch  

105 lunges

100 push ups

105 crunches 

95 sec wall sits

 

Day 30

 

80 squats 

100 second plank

110  reverse crunch  

120lunges

120 push ups

120 crunches 

120 sec wall sits

 

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