Hey Guys! Enjoy this workout plan! Its great for all levels becuase th goal is to push to YOUR max, plus who doesnt love a great plank and squat challenge. Comment with questions below :) Happy Sweating!
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PLANK CHALLENGE SQUAT CHALLENGE INDIVIDUAL WORKOUT |
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Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
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25 |
26 |
27 |
28 |
29 |
30 |
31 |
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20 seconds 10 squats
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20 seconds 10 squats Circuits 1/3 |
30 seconds 15 squats Run down (5) |
30 seconds 15 squats Run down (5) |
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1 |
2 |
3 |
4 |
5 |
6 |
7 |
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40 seconds 20 squats |
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45 seconds 20 squats Circuits 2/4 |
45 seconds 25 squats
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1 Minute 25 squats Run down (8) |
1 Minute 30 squats |
1min 15sec 35 squats Run down (8) |
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8 |
9 |
10 |
11 |
12 |
13 |
14 |
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1min 30 sec 35 squats Run down (8) |
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1min 30 sec 40 squats Run down (10) |
1min 30 sec 40 squats
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1min 45 sec 45 squats Circuits 1/4 |
2 minutes 45 squats
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2min 15sec 50 squats Run down (10) |
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15 |
16 |
17 |
18 |
19 |
20 |
21 |
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2min 30 sec 50 squats Circuits 2/3
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2min 30 sec 55 squats Circuits 1/3 |
2min 45 sec 60 squats
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3 minutes 60 squats Run down (10) |
3 min 15 s 65 squats
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3 min 30sec 65 squats Run down (10) |
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22 |
23 |
24 |
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70 squats Run down (10) |
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How long can you go? 70 squats Run down (15) |
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Workouts
Run Downs:
(5) 5 min jog/ 1 min walk; 4 min jog/ 1 min walk; 3 min jog/ 1 min walk; 2 min jog/ 1 min walk; 1 min jog/ 5 min walk
(8) 8 min jog/ 2 min walk; 6 min jog/ 2 min walk; 4 min jog/ 1 min walk; 2 min jog/ 5 min walk
(10) 10 min jog/ 1 min walk; 8 min jog/ 1 min walk; 6 min jog/ 1 min walk; 4 min jog/ 1 min walk; 2 min jog/ 5 min walk
(15) 15 min jog/ 2 min walk; 10 min jog/ 2 min walk; 5 min jog/ 5 min walk
Circuits:
- 50 Jumping Jacks, 10 Squats, 50 Jumping Jacks, 20 Alt. Leg Lunges, 50 Jumping Jacks, 10 push-ups, 50 Jumping Jacks_ Rest 2 Minutes & REPEAT 5 times
- 30 Mountain Climbers, 25 Crunches, 30 Mountain Climbers, 30 Sec. Wall-sit, 30 Mountain Climbers, 10 push-ups, 30 Mountain Climbers _Rest 2 Minutes & REPEAT 5 times
- 10 Plank/Tricep lifts, 20 Mountain Climbers, 10 Frog Jumps
- CORE: 20 Crunches, 20 Bicycle Crunches, 20 Bridge Lifts