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30-Day 4-in-1 Challenge

This is 4 challenges in 1. Take on 1, 2, 3 or all 4. Use it as your primary workout or as a bonus workout to strengthen, tone, and tighten your body. Please let me know if you have any questions or need modifications.

Squat Challenge

  • Day 1 - 50 Squats
  • Day 2 - 55 Squats
  • Day 3 - 60 Squats
  • Day 4 - REST
  • Day 5 - 70 Squats
  • Day 6 - 75 Squats
  • Day 7 - 80 Squats
  • Day 8 -  REST
  • Day 9  - 100 Squats
  • Day 10 - 105 Squats
  • Day 11 - 110 Squats
  • Day 12 - REST
  • Day 13 - 130 Squats
  • Day 14 - 135 Squats
  • Day 15 - 140 Squats
  • Day 16 - REST
  • Day 17 - 150 Squats
  • Day 18 - 155 Squats
  • Day 19 - 160 Squats
  • Day 20 - REST
  • Day 21 - 180 Squats
  • Day 22 - 185 Squats
  • Day 23 - 190 Squats
  • Day 24 - REST
  • Day 25 - 220 Squats
  • Day 26 - 225 Squats
  • Day 27 - 230 Squats
  • Day 28 - REST
  • Day 29 - 240 Squats
  • Day 30 - 250 Squats

Plank Challenge (elbow)

  • Day 1 - 20 sec Plank
  • Day 2 - 20 sec Plank
  • Day 3 - 30 sec Plank
  • Day 4 - 30 sec Plank
  • Day 5 - 40 sec Plank
  • Day 6 - REST
  • Day 7 - 45 sec Plank
  • Day 8 - 45 sec Plank
  • Day 9 - 1 min Plank
  • Day 10 - 1 min Plank
  • Day 11 - 1 min Plank
  • Day 12 - 1.5 min Plank
  • Day 13 - REST
  • Day 14 - 1.5 min Plank
  • Day 15 - 1.5 min Plank
  • Day 16 - 2 min Plank
  • Day 17 - 2 min Plank
  • Day 18 - 2.5 min Plank
  • Day 19 - REST
  • Day 20 - 2.5 min Plank
  • Day 21 - 2.5 min Plank
  • Day 22 - 3 min Plank
  • Day 23 - 3 min Plank
  • Day 24 - 3.5 min Plank
  • Day 25 - 3.5 min Plank
  • Day 26 - REST
  • Day 27 - 4 min Plank
  • Day 28 - 4 min Plank
  • Day 29 - 4.5 min Plank
  • Day 30 - 5 min Plank

Push-up Challenge

  • Day 1 - 5 Push-ups
  • Day 2 - 5 Push-ups
  • Day 3 - 6 Push-ups
  • Day 4 - 6 Push-ups
  • Day 5 - 7 Push-ups
  • Day 6 - 7 Push-ups
  • Day 7 - 10 Push-ups
  • Day 8 - 10 Push-ups
  • Day 9 - 10 Push-ups
  • Day 10 - 15 Push-ups
  • Day 11 - 15 Push-ups
  • Day 12 - 15 Push-ups
  • Day 13 - REST
  • Day 14 - 18 Push-ups
  • Day 15 - 18 Push-ups
  • Day 16 - 20 Push-ups
  • Day 17 - 20 Push-ups
  • Day 18 - 20 Push-ups
  • Day 19 - 25 Push-ups
  • Day 20 - 25 Push-ups
  • Day 21 - 30 Push-ups
  • Day 22 - REST
  • Day 23 - 30 Push-ups
  • Day 24 - 35 Push-ups
  • Day 25 - 35 Push-ups
  • Day 26 - 40 Push-ups
  • Day 27 - 40 Push-ups
  • Day 28 - 45 Push-ups
  • Day 29 - 45 Push-ups
  • Day 30 - 50 Push-ups

Crunch Challenge

  • Day 1 - 25 Crunches
  • Day 2 - 30 Crunches
  • Day 3 - 35 Crunches
  • Day 4 - REST
  • Day 5 - 40 Crunches
  • Day 6 - 45 Crunches
  • Day 7 - 50 Crunches
  • Day 8 - REST
  • Day 9 - 60 Crunches
  • Day 10 - 65 Crunches
  • Day 11 - 70 Crunches
  • Day 12 - REST
  • Day 13 - 80 Crunches
  • Day 14 - 90 Crunches
  • Day 15 - 95 Crunches
  • Day 16 - REST
  • Day 17 - 100 Crunches
  • Day 18 - 105 Crunches
  • Day 19 - 110 Crunches
  • Day 20 - REST
  • Day 21 - 115 Crunches
  • Day 22 - 120 Crunches
  • Day 23 - 125 Crunches
  • Day 24 - REST
  • Day 25 - 130 Crunches
  • Day 26 - 135 Crunches
  • Day 27 - 140 Crunches
  • Day 28 - REST
  • Day 29 - 145 Crunches
  • Day 30 - 150 Crunches

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