Message Boards » Fitness and Exercise

TOPIC: 30 Day Ab & Squat Challenge

 
May 22, 2013 3:47 AM
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
  140313
May 22, 2013 11:44 AM
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!
June 3, 2013 6:25 AM
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.
  140313
June 3, 2013 6:34 AM
I'm in ill start today after work pray for me lol;-)
June 3, 2013 6:43 AM
count me in :) I will start today!
  3682174
June 3, 2013 9:49 AM
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.
  43982275
June 4, 2013 9:25 AM
Day 1 done,
  43982275
June 11, 2013 8:43 PM
Hello Ladies! I would like to join you. Ill be starting day 1 tomorrow.
June 24, 2013 1:22 AM
WISH ME LUCK... IM STARTING TOMORROW..
June 24, 2013 1:31 AM
Hi... I fancy joining this as my 100 sit-ups challenge has fallen on deaf ears!!! :)
June 24, 2013 1:53 AM
me too :)
  6109783
June 24, 2013 2:05 AM
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 30ds
July 1, 2013 2:45 AM
Eventually managed to start this - today is day 3... Easy so far but nrs on the squats seem to be increasing considerably :)
July 1, 2013 2:47 AM
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.
July 1, 2013 2:54 AM
bump
  22078916
July 1, 2013 5:07 AM
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
July 29, 2013 4:31 PM
Count me in starting today :-)
August 20, 2013 8:02 AM
I'll be starting today, so count me in!
September 8, 2013 7:59 PM
I agree, less squats done slowly and controlled with weights is much more effective.
August 13, 2014 1:32 AM
Started this challenge on August 1st. The first 10 days I did three sets.

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