30 Day Challenge – Full Body Toned Workout



Day 1: Jumping Jacks – 50 reps, Squats – 50 reps, Pushups – 3 reps, Crunches – 20 reps, Planks – 20 seconds, Wall Sits – 10 seconds

 

Day 2: Jumping Jacks – 60 reps, Squats – 55 reps, Pushups – 5 reps, Crunches – 25 reps, Planks – 20 seconds, Wall Sits – 20 seconds

 

Day 3: Jumping Jacks – 70 reps, Squats – 60 reps, Pushups – 5 reps, Crunches – 30 reps, Planks – 30 seconds, Wall Sits – 30 seconds

 

Day 4: Jumping Jacks – 80 reps, Squats – rest/day off, Pushups – rest/day off, Crunches – 35 reps, Planks – 30 seconds, Wall Sits – 40 seconds

 

Day 5: Jumping Jacks – 90 reps, Squats – 70 reps, Pushups – 5 reps, Crunches – rest/day off, Planks – 40 seconds, Wall Sits – 50 seconds


Day 6: Jumping Jacks – 100 reps, Squats – 75 reps, Pushups – 6 reps, Crunches – 40 reps, Planks – rest/day off, Wall Sits – 60 seconds

 

Day 7: Jumping Jacks – 110 reps, Squats – 80 reps, Pushups – 7 reps, Crunches – 45 reps, Planks – 45 seconds, Wall Sits – 1 min. 10 seconds

 

Day 8: Jumping Jacks – 120 reps, Squats – rest/day off, Pushups – rest/day off, Crunches – 50 reps, Planks – 45 seconds, Wall Sits – 1 min. 20 seconds

 

Day 9: Jumping Jacks – 130 reps, Squats – 100 reps, Pushups – 7 reps, Crunches – 55 reps, Planks – 60 seconds, Wall Sits – 90 seconds/ 1 min. 30 seconds

 

Day 10: Jumping Jacks – 140 reps, Squats – 105, Pushups – 8 reps, Crunches – rest/day off, Planks – 60 seconds, Wall Sits – 1 min. 40 seconds


Day 11: Jumping Jacks – 150 reps, Squats – 110 reps, Pushups – 9 reps, Crunches – 60 reps, Planks – 60 seconds, Wall Sits – 1 min. 50 seconds

 

Day 12: Jumping Jacks – 160 reps, Squats – rest/day off, Pushups – rest/day off, Crunches – 65 reps, Planks – 1 min. 30 seconds, Wall Sits – 2 minutes

 

Day 13: Jumping Jacks – 170 reps, Squats – 130 reps, Pushups – 9 reps, Crunches – 70 reps, Planks – rest/day off, Wall Sits – 2 min. 10 seconds

 

Day 14: Jumping Jacks – 180 reps, Squats – 135 reps, Pushups – 11 reps, Crunches – 75 reps, Planks – 1 min. 30 seconds, Wall Sits – 2 min. 20 seconds

 

Day 15: Jumping Jacks – 190 reps, Squats – 140 reps, Pushups – 12 reps, Crunches – rest/day off, Planks – 1 min. 30 seconds, Wall Sits – 2 min. 30 seconds


Day 16: Jumping Jacks – 200 reps, Squats – rest/day off, Pushups – rest/day off, Crunches – 80 reps, Planks – 2 minutes, Wall Sits – 2 min. 40 seconds

 

Day 17: Jumping Jacks – 210 reps, Squats – 150 reps, Pushups – 12 reps, Crunches – 85 reps, Planks – 2 minutes, Wall Sits – 2 min. 50 seconds

 

Day 18: Jumping Jacks – 220 reps, Squats – 155 reps, Pushups – 14 reps, Crunches – 90 reps, Planks – 2 min. 30 seconds, Wall Sits – 3 minutes

 

Day 19: Jumping Jacks – 230 reps, Squats – 160 reps, Pushups – 15 reps, Crunches – 95 reps, Planks – rest/day off, Wall Sits – 3 min. 10 seconds

 

Day 20: Jumping Jacks – 240 reps, Squats – rest/day off, Pushups – rest/day off, Crunches – rest/day off, Planks – 2 min. 30 seconds, Wall Sits – 3 min. 20 seconds


Day 21: Jumping Jacks – 250 reps, Squats – 180 reps, Pushups – 15 reps, Crunches – 100 reps, Planks – 2 min. 30 seconds, Wall Sits – 3 min. 30 seconds

 

Day 22: Jumping Jacks – 260 reps, Squats – 185 reps, Pushups – 16 reps, Crunches – 105 reps, Planks – 3 minutes, Wall Sits – 3 min. 40 seconds

 

Day 23: Jumping Jacks – 270 reps, Squats – 190 reps, Pushups – 17 reps, Crunches – 110 reps, Planks – 3 minutes, Wall Sits – 3 min. 50 seconds

 

Day 24: Jumping Jacks – 280 reps, Squats – rest/day off, Pushups – rest/day off, Crunches – 115 reps, Planks – 3 min. 30 seconds, Wall Sits – 4 minutes

 

Day 25: Jumping Jacks – 290 reps, Squats – 220 reps, Pushups – 17 reps, Crunches – rest/day off, Planks – 3 min. 30 seconds, Wall Sits – 4 min. 10 seconds


Day 26: Jumping Jacks – 300 reps, Squats – 225 reps, Pushups – 18 reps, Crunches – 120 reps, Planks – rest/day off, Wall Sits – 4 min. 20 seconds

 

Day 27: Jumping Jacks – 300 reps, Squats – 230 reps, Pushups – 19 reps, Crunches – 125 reps, Planks – 4 minutes, Wall Sits – 4 min. 30 seconds

 

Day 28: Jumping Jacks – 300 reps, Squats – rest/day off, Pushups – rest/day off, Crunches – 130 reps, Planks – 4 minutes, Wall Sits – 4 min. 40 seconds

 

Day 29: Jumping Jacks – 300 reps, Squats – 240 reps, Pushups – 19 reps, Crunches – 130 reps, Planks – 4 min. 30 seconds, Wall Sits – 4 min. 50 seconds

 

Day 30: Jumping Jacks – 300 reps, Squats – 250 reps, Pushups – 20 reps, Crunches – 140 reps, Planks – 5 minutes, Wall Sits – 5 minutes


Comments (16)

  1. Mary Garrison June 6, 2017
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  8. Rich September 29, 2017
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