30 Days Fitness Challenge

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6

Walk/Jogging 3W2J3W Walk/Jogging 3W2J3W Walk/Jogging 3W2J3W Walk/Jogging 3W3J3W Walk/Jogging 3W3J3W Walk/Jogging 3W3J3W

Jumping Jacks 50 Jumping Jacks 50 Jumping Jacks 50 Jumping Jacks 50 Jumping Jacks 50 Jumping Jacks 50

Squates 15 Squates 20 Squates 25 Squates 30 Squates 35 Squates 40

Mountain Climber 8 Mountain Climber 8 Mountain Climber 10 Mountain Climber 10 Mountain Climber 12 Mountain Climber 14

Lunges 10 Lunges 12 Lunges 14 Lunges 16 Lunges 20 Lunges 22

Burpies 6 Burpies 6 Burpies 8 Burpies 8 Burpies 10 Burpies 10

Bridge 20 Sec Bridge 30 sec Bridge 30 sec Bridge 30 sec Bridge 30 sec Bridge 35 sec

Kicks 80 Kicks 82 Kicks 84 Kicks 86 Kicks 88 Kicks 90

Push Ups 10 Push Ups 10 Push Ups 12 Push Ups 12 Push Ups 15 Push Ups 15

Chin Ups 3 Chin Ups 5 Chin Ups 5 Chin Ups 6 Chin Ups 6 Chin Ups 7

Punches 50 Punches 50 Punches 60 Punches 60 Punches 70 Punches 70

Crunches 8 Crunches 10 Crunches 12 Crunches 15 Crunches 18 Crunches 20

Leg Raises 10 Leg Raises 10 Leg Raises 12 Leg Raises 12 Leg Raises 15 Leg Raises 15

Plank 20 sec Plank 20 sec Plank 30 sec Plank 30 sec Plank 40 sec Plank 40 sec
Day 7 Day 8 Day 9 Day 10 Day 11 Day 12
Walk/Jogging 3W4J3W Walk/Jogging 3W4J3W Walk/Jogging 3W4J3W Walk/Jogging 3W5J3W Walk/Jogging 3W5J3W Walk/Jogging 3W5J3W

Jumping Jacks 50 Jumping Jacks 50 Jumping Jacks 50 Jumping Jacks 50 Jumping Jacks 50 Jumping Jacks 50

Squates 45 Squates 50 Squates 55 Squates 60 Squates 65 Squates 70

Mountain Climber 16 Mountain Climber 18 Mountain Climber 20 Mountain Climber 22 Mountain Climber 24 Mountain Climber 26

Lunges 24 Lunges 28 Lunges 30 Lunges 34 Lunges 36 Lunges 40

Burpies 12 Burpies 12 Burpies 14 Burpies 14 Burpies 16 Burpies 18

Bridge 40 sec Bridge 40 sec Bridge 45 sec Bridge 45 sec Bridge 45 Sec Bridge 45 sec

Kicks 92 Kicks 94 Kicks 96 Kicks 98 Kicks 100 Kicks 102

Push Ups 17 Push Ups 17 Push Ups 20 Push Ups 20 Push Ups 22 Push Ups 22

Chin Ups 7 Chin Ups 8 Chin Ups 8 Chin Ups 9 Chin Ups 9 Chin Ups 10

Punches 80 Punches 80 Punches 90 Punches 90 Punches 100 Punches 100

Crunches 22 Crunches 25 Crunches 30 Crunches 35 Crunches 40 Crunches 45

Leg Raises 15 Leg Raises 18 Leg Raises 18 Leg Raises 20 Leg Raises 22 Leg Raises 25

Plank 45 sec Plank 45 sec Plank 1 min Plank 1 min Plank 1m 30s Plank 1m 30s
Day 13 Day 14 Day 15 Day 16 Day 17 Day 18
Walk/Jogging 3W6J3W Walk/Jogging 3W6J3W Walk/Jogging 3W6J3W Walk/Jogging 3W7J3W Walk/Jogging 3W7J3W Walk/Jogging 3W7J3W

Jumping Jacks 50 Jumping Jacks 50 Jumping Jacks 50 Jumping Jacks 50 Jumping Jacks 50 Jumping Jacks 50

Squates 75 Squates 80 Squates 85 Squates 90 Squates 95 Squates 100

Mountain Climber 30 Mountain Climber 30 Mountain Climber 32 Mountain Climber 32 Mountain Climber 34 Mountain Climber 34

Lunges 42 Lunges 46 Lunges 48 Lunges 52 Lunges 54 Lunges 58

Burpies 20 Burpies 22 Burpies 24 Burpies 26 Burpies 28 Burpies 30

Bridge 50 sec Bridge 50 sec Bridge 50 sec Bridge 55 sec Bridge 55 sec Bridge 55 sec

Kicks 104 Kicks 106 Kicks 108 Kicks 110 Kicks 112 Kicks 114

Push Ups 24 Push Ups 24 Push Ups 25 Push Ups 25 Push Ups 30 Push Ups 30

Chin Ups 10 Chin Ups 11 Chin Ups 11 Chin Ups 12 Chin Ups 12 Chin Ups 13

Punches 110 Punches Punches 110 Punches 120 Punches 120 Punches 130

Crunches 50 Crunches 55 Crunches 60 Crunches 65 Crunches 70 Crunches 75

Leg Raises 28 Leg Raises 30 Leg Raises 35 Leg Raises 40 Leg Raises 45 Leg Raises 50

Plank 1m 40s Plank 1m 50s Plank 2 min Plank 2 min Plank 2m 30s Plank 2m 30s
Day 19 Day 20 Day 21 Day 22 Day 23 Day 24
Walk/Jogging 3W8J3W Walk/Jogging 3W8J3W Walk/Jogging 3W8J3W Walk/Jogging 3W9J3W Walk/Jogging 3W9J3W Walk/Jogging 3W9J3W

Jumping Jacks 50 Jumping Jacks 50 Jumping Jacks 50 Jumping Jacks 50 Jumping Jacks 50 Jumping Jacks 50

Squates 105 Squates 110 Squates 115 Squates 120 Squates 125 Squates 130

Mountain Climber 36 Mountain Climber 36 Mountain Climber 38 Mountain Climber 38 Mountain Climber 40 Mountain Climber 40

Lunges 60 Lunges 64 Lunges 66 Lunges 70 Lunges 74 Lunges 78

Burpies 32 Burpies 34 Burpies 36 Burpies 38 Burpies 40 Burpies 42

Bridge 60 sec Bridge 60 sec Bridge 60 sec Bridge 65 sec Bridge 65 sec Bridge 65 sec

Kicks 106 Kicks 110 Kicks 114 Kicks 118 Kicks 122 Kicks 126

Push Ups 35 Push Ups 35 Push Ups 40 Push Ups 40 Push Ups 45 Push Ups 45

Chin Ups 13 Chin Ups 14 Chin Ups 14 Chin Ups 15 Chin Ups 16 Chin Ups 17

Punches 130 Punches 140 Punches 140 Punches 150 Punches 150 Punches 160

Crunches 80 Crunches 80 Crunches 85 Crunches 90 Crunches 95 Crunches 100

Leg Raises 55 Leg Raises 60 Leg Raises 65 Leg Raises 70 Leg Raises 75 Leg Raises 80

Plank 2m 30s Plank 2m 40s Plank 2m 40s Plank 3 min Plank 3 min Plank 3m 30s
Day 25 Day 26 Day 27 Day 28 Day 29 Day 30
Walk/Jogging 3W10J3W Walk/Jogging 3W10J3W Walk/Jogging 3W10J3W Walk/Jogging 3W11J3W Walk/Jogging 3W11J3W Walk/Jogging 3W11J3W

Jumping Jacks 50 Jumping Jacks 50 Jumping Jacks 50 Jumping Jacks 50 Jumping Jacks 50 Jumping Jacks 50

Squates 135 Squates 140 Squates 145 Squates 150 Squates 150 Squates 150

Mountain Climber 42 Mountain Climber 42 Mountain Climber 46 Mountain Climber 48 Mountain Climber 50 Mountain Climber 50

Lunges 82 Lunges 86 Lunges 90 Lunges 94 Lunges 98 Lunges 100

Burpies 44 Burpies 46 Burpies 48 Burpies 50 Burpies 50 Burpies 50

Bridge 70 sec Bridge 70 sec Bridge 70 sec Bridge 75 sec Bridge 75 sec Bridge 75 sec

Kicks 130 Kicks 135 Kicks 140 Kicks 145 Kicks 150 Kicks 150

Push Ups 50 Push Ups 50 Push Ups 55 Push Ups 55 Push Ups 60 Push Ups 60

Chin Ups 17 Chin Ups 18 Chin Ups 19 Chin Ups 19 Chin Ups 20 Chin Ups 20

Punches 160 Punches 170 Punches 180 Punches 190 Punches 200 Punches 200

Crunches 100 Crunches 105 Crunches 110 Crunches 115 Crunches 120 Crunches 125

Leg Raises 85 Leg Raises 90 Leg Raises 95 Leg Raises 100 Leg Raises 105 Leg Raises 110

Plank 3m 30s Plank 4 min Plank 4 min Plank 4m 30s Plank 5 min Plank 5 min