PLANKSGIVING

30 days of Thanks and Planks

@shrirkingjeans
Day t 20s Doy 10: rest Day 20:. rest
Day 2: 30s Day Tt 1 minDoy 2t m45s
Day 3: 30s Doy 12: 1min Day 22: m45s
Doy 4: 35s Day 13: miOs Day 23: 2 min
Day 5: rest Day 14: m20s Dy 24: 2 min
Doy 6: 40s Day 15: rest Day 25: rest @sh
Day 7: 45s Day 6: m20s Day 26: 2m15s.
Day 8: 45s Day 7: m3Os Day 27: 2m15s
Day 9:. 50s Day 18: m3Os DOy 28: 2n3Os
Day 19: m45s Day 29: 2m45s
Day 30: 3min
tag with:
#planksgiving
for full info, see http//Sngjeansnet/2013/IO/planksaivina/
 30 DAY FITNESS CHALLENGE

Day 1 Day 2 Day 3 Day 4 Day 5

10 sit ups 20 sit ups 5 sit ups 10 sit ups 5 sit ups
10 crunches 15 crunches 20 crunches 25 crunches 10 crunches
25 squats 30 squats 55 squats 40 squats 20 squats
5 pushups 5 pushups 6 pushups 6 pushups 7pushups
Day 6 Day 7 Day 8 Day 9 Day 10
15 sit ups 20 sit ups 30 sit ups REST 10 sit ups
30 crunches 35 crunches 40 crunches REST 10 crunches
50 squats 55 squats 60 squats REST 25 squats
7pushups 10pushups 10 pushups 10 pushups 15 pushups
Day 11 Day 12 Day 13 Day 14 Day 15
40 sit ups 45 sit ups 5 sit ups 10 sit ups 20 sit ups
50 crunches 60 crunches S crunches 10 crunches 30 crunches
65 squats 70 squats 5 squats 10 squats 20 squats
15 pushups 15 pushups REST 18 pushups 18 pushups
Day 16 Day 17 Day 18 Day 19 Day 20
25 sit ups 40 sit ups REST 5 sit ups 10 sit ups
30 crunches 50 crunches REST S crunches 10 crunches
45 squats 60 squats REST S squats 25 squats
20 pushups 20 pushups 20 pushups 25 pushups 25 pushups
Day 21 Day 22 Day 23 Day 24 Day 25
20 sit ups 25 sit ups 10 sit ups 10 sit ups 15 sit ups
15 crunches 40 crunches 40 crunches 50 crunches 60 crunches
35 squats 45 squats 55 squats 65 squats 65 squats
30 pushups REST 30 pushups 35 pushups 35 pushups
Day 26 Day 27 Day 28 Day 29 Day 30
20 sit ups REST 25 sit ups 30 sit ups 40 sit ups
70 crunches REST 80 crunches 90 crunches 100 crunches
85 squats REST 95 squats 95 squats 100 squats
40 pushups 40 pushups 45 pushups 45 pushups 50 pushups
 WORKOUT
CHALLENGE
(MAFOR BEGINNERS
DAY 1 DAY 2 DAY 3 DAY 4
10Squats 15 Squats 17Squats
15 sec Plank
5Push Ups
20 sec Plank
10 Push Ups
15 Crunches
REST 25 sec Plank
12 Push Ups
20 Crunches
10Crunches
DAY 5 DAY 6 DAY 7 DAY 8
20 Squats 22 Squats 25 Squats
30 sec Plank
15 Push Ups
22 Crunches
35 sec Plank
15 Push Ups
25 Crunches
REST 40 sec Plank
15 Push Ups
30 Crunches
DAY 9 DAY 10 DAY 11 DAY 12
27 Squats 30 Squats 30 Squats
45 sec Plank 45 sec Plank
17 Push Ups
30 Crunches
17 Push Ups
30 Crunches
50 sec Plank
17 Push Ups
33 Crunches
REST
DAY 13 DAY 14 DAY 15 DAY 16
32 Squats 35 Squats 35 Squats 37 Squats
50 sec Plank Imin Plank Imin Plank 1:10min Plank
20 Push Ups 20 Push Ups 22 Push Ups 22 Push Ups
35 Crunches 35 Crunches 37 Crunches 37 Crunches
DAY 17 DAY 18 DAY 19 DAY 20
40 Squats 40 Squats 42 Squats
1:20 min Plank
1:15 min Plank
25 Push Ups
40 Crunches
REST 27 Push Ups
40 Crunches
1:25 min Plank
30 Push Ups
45 Crunches
DAY 21 DAY 22 DAY 23 DAY 24
42 Squats 45 Squats 45 Squats 47 Squats
1:30 min Plank 1:35 min Plank 1:40 min Plapk@ VRAelaa
32 PUsh Ups 35 Push Ups 35 Push Ups 37 PUsh Ups
45 Crunches 50 Crunches 50 Crunches 55 Crunches
DAY 25 DAY 26 DAY 27 DAY 28
50 Squats 52 Squats 55 Squats
1:50min Plank 2 min Plank 2:15 min Plank
REST 40 Push Ups
55 Crunches
40 Push Ups
60 Crunches
42 Push Ups
60 Crunches
DAY 29 DAY 30
55 Squats 45 Push Ups 60 Squats 50 Push Ups
2:30 min Plank 65 Crunches 2:30 min Plank 70Crunches
 21-DAY
WORKOUT CHALLENGE

Day 1 Day 2
for beginies
Day 3 Day 4 Day 5
core day leg day arm day core day leg day
Day 6
arm day
8 sit-ups 10 squats 5 pushups 8 sit-ups 10 squats 5 pushups
8 bicycle 10 lunges 5 shoulder tap 8 bicycle 10 lunges 5 shoulder tap
8 leg raise 10 fire hydrant 5 triceps dips 8 leg raise 10 fire hydrant 5 triceps dips
10 sec plank 10 wall sit 16 punches10 10 sec plank 10 wall sit 16 punches
10 jumping jacks 10jumping jacks jumping jacks 10 jumping jacks 10jumping jacks 10 jumping jacks
10 burpees 10 burpees 10 burpees 10 burpees 10 burpees 10 burpees Y
A
X3 X3 X3 X3 X3 X3

Day 8 Day 9 Day 10 Day 11

core day
Day 12 Day 13 D
core day leg day arm day leg day arm day
10 pushups
12 sit-ups
12 bicycle
15 squats
15 lunges
10 pushups 12 sit-ups
10 shoulder tap 12 bicycle
15 squats
15 lunges 10 shoulder tap
T
RE
12 leg raise 15 fire hydrant 10 triceps dips 12 leg raise 15 fire hydrant 10 triceps dips
20 sec plank 15 wall sit 30 punches 20 sec plank 15 wall sit 30 punches
15 jumping jacks 15 jumping jacks 15 jumpingjacks 15 jumping jacks 15 jumping jacks 15 jumping jacks
15 burpees 15 burpees 15 burpees 15 burpees 15 burpees 15 burpees

X3 X3 X3 X3 X3 X3

Day 15 Day 16 Day 17 Day 18 Day 19 Day 20

core day leg day arm day core day leg day arm day
15 sit-ups 20 squats 15 pushups 15 sit-ups 20 squats 15 pushups
15 bicycle 20 lunges 15 shoulder tap 15 bicycle 20 lunges 15 shoulder tap
15 leg raise 20 fire hydrant 15 triceps dips 15 leg raise 20 fire hydrant 15 triceps dips
30 sec plank 20 wall sit 40 punches 30 sec plank 20 wall sit 40 punches
20 jumping jacks 20 jumping jacks 20 jumping jacks 20 jumping jacks 20 jumping jacks 20 jumping jacks
20 burpees 20 burpees 20 burpees 20 burpees 20 burpees 20 burpees
X3 X3 X3 X3 X3 X3

Be accountable and post your progress in

our FBgroup!
dearselfgrou.com
 30 DAY WORKOUTS
-FULL BODY
ARMS |2. LE6S 3. COREE 4.LOWER BODY 5. BUTTE
15 PUS#-UPS 0 SQUAIS 30 S1AIR sIP -US 25 SaUATS
40SHOULER IAPS 5 LG LEIS 25 3QUATS 25 EUTT S
15 IRCEP DIPS 20 S0 LIG RAIS(S 30 4C ELBOU PMRNK SNO SAUAIS FRE HTDRANTS
l40 SEC ARN HOLD I5 QUIE RAAS 20 CRWNCHS 20 GUIÊ RAISCS20 HEEL KXKS
10 SIT- UPS 20 BRIDGES 25 BNDGES

6. ARM5t 7. LE6S 8. cOREE 9.9100[R BODY¬ ||0. BUTTE

15 PUSH UPS 20 sQUAIS I5 V-SiTS 30 SIALR SIEP-WS 25 SQUATS
405HOUUER TAPS 5 LEG LIIS " 25 Saun1S 25 BUIT WIS
I5 TRICUP DIPS 70 SI0 LEG RAISES 30 C ILBOU PRNK 25 SUNO SaUAIS 20 FIRE HTERANTS
40 M ARIM HOLD I5 AuIE RAISAS 20 CRNCH S 20 GIUIE RarsES 20 HLEL KKKS
I5 UP& PCLN RNK 20 S(C LIALl SOUAT 70 SIT-UPS 20 BRIKES 25 BIDGES

I. ARMSE 12. LEGSE 13.cOREE |I4.910WER BODYE|5.BUITE

I5 PUH UP 20 SQUATS . I5 V-SI1S 30 SIAR SIU6 25 SauATS
40 SHOULUER 16PS 15 LG LW1S 40 SEC PANK 25 sOun1S 25 EUIT LWIS
15 TRICEP DIPS 20 510% LIG RRISES 30 C BOAI PANK- 25 suno saUAIS 20 FIRE HTDRAMTS
40 SEC AR1 HOLDI5 AuTE RAAS 20 CRICHES 20 GIUIE RAIES 20 HEEL KKKS
IS UP& DOLIN NANK20 5IC HAIL SOUAI 0 SI1-UPS 20 BRIDGES 25 BNDGE S

l6.9 ARM54 7. LEGS I8.cOREE I9.9LOMER BODYE |20.BITe

5 PUSH-UPS 70 5QUATS " IS V-SITS 30 STAIR SI! U3 25 SQUATS
40 SHOULDER IAPS 5 UGUEIS 40 3EC PONK 25 3Qun1S 25 EUIT WIS
I5 TRKUP DIPS 20 S106 LEG RAISES 30 MC ELBOU ARIK 25 SuNO SauATs 20 FIRE HORANTS
40 C AR1 HOLD 5 AUIE PAAS 20 CRWCHES 20 GIUI RAISES 20 HEEL KKKS
5 UP& DOLN LANK 20 SEC MALL SOAT 20 SII- UF3 20 BRIDGES 25 BRIDGE S

2/. ARM5 e |22- LEGS 23.9cOREE 24.9LOWER BODYE|25. BUITE

70 5QUAIS I5 V-SIT3 30 S1ARSUt 3 25 SauAIS
405HOULUER 1AP5 25 3QUA1S 25 BUII WS
I5 TRIKUP DIPS 20 SID LEG RAISES 30 SIC (LBOU PRYK- 25 SuHO SauAtS 20 FRE HTORANTS
40 SEC ARIM HOD I5 GIUTE RAISAS 20 CRWCHES 20 GLUI RAISES 20 HEEL KKKS
I5 UP& DOLIN FLANK 20 SEC HALl SOAT 20 SI1-UP3 20 BRIDGLS 25 BNDGES

26.9ARM5 27. LEGS 28.9cOREE 29.910WER BODYE|30.BUTTE

IS PUSH-UPS 0 5QUAIS I5 V-SITS 30 SIAUR SII- 6 25 SQUATS
40SHOULUER IAPS I5 LUG LWIS 75 3aunTS 25 BUIT WIS
I5 TRICLP DIPS 20 SI0 LIG RAISES 30 C BU PANT 25 SuNO SAuNIS 20 FIRE MTORANTS
40 C RN HOLD 5 QuIE RALDES 0 CRUNHS 20 GUIE RAISES 20 HEEL KKKS
I5 UP& OLN ALNN 20 SEC HIALL SOPAT 20 SIT-UPS 20 BRIDGES 25 BRIDGES
 Reaplable
WEEKLY WORKOUT
An at home body-weight routine for every day of the week

THE ROUTINE"
5 tricep dips " 10 lunges (each leg)
10 push ups 10 squats
15 sit-ups/ab exercise 20 jumping jacks
DAY I- LEGS DAY 2 - ABS
"Routine x2
. 25 squats "ROUTINE x2
" 50 standing oblique twists
25 sumo squats
.30 second floor plank
" Routine x2
" REPEAT SQUAT EXERCISES* "ROUTINE x2
.REPEAT AB EXERCISES*
"Routine x2
. March in place 20 seconds "Routine x2
"March in place 20 seconds
" Stretch all muscle groups and
.Stretch and relax
relax

DAY 3 - ARMS DAY 4- CARDIO

"ROUTINE x2 "ROUTINE x2
" 20 Push ups " 100 jumping jacks
"10 wall tricep pushes " 30 second in-place sprint
" ROUTINE x2 "ROUTINE X2
" REPEAT AB EXERCISES "REPEAT CARDIO EXERCISES
. "Routine x2 " "Routine x2
March in place 20 seconds . March in place 20 seconds
Stretch and relax .Stretch and relax

DAY 5 - COMBO
" ROUTINE x2
DAY 6- YOUR CHONCE
" 20 squats/20 sumo squats CHOOSE FROM DAYS 1-5
" 30 standing oblique twists FOR TODAY'S WORKOUT!
" ROUTINE 2
" 20 push-ups Whats your problem area?
" 50 jumping jacks
"Routine x2 -LEGS ABS
" March in place 20 seconds -ARMS - CARDIO
.Stretch and relaX

DAY 7 - REST AND RELAX

Kiwis Plan
 Total Body Makeover Sunday.
for Beginnersinnerspiritglow Rest

Monday Tuesday. Wednesday.

15 squats x 3 16 forward lunges ABS
(8 each leg) x 3
15 knee push-upS x 3 20 Russian twists x 3
15 dumbbell hammer
12 triceps dips x 3 curls x 3 30-second planks x3

30 step-ups x 3 15 glute bridges x 3 20 leg raises x 3

16 backward lunges 15 bicep curls x 3 CARDIO WORKOUT
(8 each leg) x3
15 dumbbell rows x 3 Walk outside or on the
12 overhead triceps treadmill for 40
extensions x 3 minutes, at a brisk pace
15 stiff legdeadlifts x3

Thursday Friday Saturday

15 squats x 3 16 forward lunges (6 30-45 minutes minute
each leg) x3 walking (low-intensity
15 knee push-ups x 3 steady state cardio
15 dumbbell hammer
12 triceps dips x3 curls x3

30 step ups x3 15 glute bridges x3

16 backward lunges (8 15 bicep curls x3

each leg) x3
15 dumbbell rows x3
12 overhead triceps
extension x3 15 stiff leg deadlifts x3
MILITARY MuscLE
-FULL WEEK AT HOME WORKOUT
START EACH WORKOUT WITH A20 MIN RUN/WALK AND S MIN STRETCH

MONDAY TUESDAY WEDNESDAY

"25 JUMPING JACKS "35 JUMPING JACKS "45 JUMPING JACKS
"10 PUSH UPS "40 SQUATS "50 SQUATS
"30 SQUATS "15 BUTT KICKS "30 BURPEES
"20 BURPEES "30 L GES
"15 SIT UPS supportmilitarymuscle UPS
"25 E
"30SEC PLANK "30 SEC PLANK "60 SEC PLANK
"25 LUNGES "30CRUNCHES "30 PUSH UPS
"30 RUSSIAN TWISTS "25 WALL PUSH UPS "40 RUSSIAN TWISTS

7HURSDAY FRDAY WEEKEWD

"55 JUMPING JACKS 65 JUMPING JACKS "REST DAYS
"60 SQUATS "70 SQUATS
"30 BUTT KICKS 30 BURPEES
"45 LUNGES "40 BUTT KICKS
"30 SIT UPS "25 LUNGES
"60 SEC PLANK 35 SIT UPS
"25 DUSSIAN TWISTS
:D DOGS
"60 SEC PLANK
"40 RUSSIAN TWISTS MIM
MILITARY MUsCL
 TOTAL ABS
7 day workout plan
DAY 1 DAY 2
10 Mountain climbers 20 High knees
10 Bicycle crunches 10 Reverse crunches
10 Rainbow plank 10 Rainbow plank
10 Windshield wipers 10 Flutter kicks
5 Stomach vacuums 5 Stomach vacuums

DAY 3 DAY 4
10 Mountain climbers 20 High knees
10Abdominal twists 10 Sit ups
10 Up&down plank 10 Up&down plank
10 Cross body crunches 10 Leg lifts
5 Stomach vacuums 5 Stomach vacuums

DAY 5 DAY 6
10 Mountain climbers 20 High knees
10 V ups 10 Reverse crunches
10 Up&down plank 10 Rainbow plank
10 Scissor kicks 10 Leg lifts
5 Stomach vacuums 5 Stomach vacuums

DAY 7
30Stomach vacuums
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