Frans 30 Day Challenge
by Francesca parman
Day 1
10 minute walk,
10 squats,
10 arm raises with weight (whatever your body can handle, if you have no weights start with can of beans)
10 Russian Twists with weight ***read above regarding weight
30 second plank
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Day 2
15 minute walk,
15 squats,
15 arm raises with weight
15 Russian Twists with weight
45 second plank
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Day 3
20 minute walk,
20 squats,
20 arm raises with weight
20 Russian Twists with weight
1 min plank
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Day 4 (repeat day 3 to keep strength and not push your body to much that you give up)
20 minute walk,
20 squats,
20 arm raises with weight
20 Russian Twists with weight
1 min plank
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Day 5
25 minute walk,
25 squats,
25 arm raises with weight
25 Russian Twists with weight
1 min 10 second plank
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Day 6 30 minute walk, 30 squats, 30 arm raises with weight 30 Russian Twists with weight 1 min 15 second plank
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Day 7 35 minute walk, 35 squats, 35 arm raises with weight 35 Russian Twists with weight 1 min 20 second plank
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Day 8 (repeat day) 35 minute walk, 35 squats, 35 arm raises with weight 35 Russian Twists with weight 1 min 20 second plank |
Day 9 40 minute walk, 40 squats, 40 arm raises with weight 40 Russian Twists with weight 1 min 40 second plank |
Day 10 45 minute walk, 45 squats, 45 arm raises with weight 45 Russian Twists with weight 1 min 45 second plank |
Day 11 50 minute walk, 50 squats, 50 arm raises with weight 50 Russian Twists with weight 1 min 50 second plank |
Day 12 60 minute walk, 60 squats, 60 arm raises with weight 60 Russian Twists with weight 1 min 50 second plank |
Day 13 (repeat day 12) 60 minute walk, 60 squats, 60 arm raises with weight 60 Russian Twists with weight 1 min 50 second plank |
Day 14
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Day 15
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Day 16
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Day 17 80 minute walk, 80 squats, 80 arm raises with weight 80 Russian Twists with weight 2 min plank |
Day 18 (repeat day)
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Day 19
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Day 20
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Day 21 95 minute walk, 95 squats, 95 arm raises with weight 95 Russian Twists with weight 2 min 40 second plank |
Day 22
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Day 23 (repeat day)
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Day 24
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Day 25
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Day 26
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Day 27
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Day 28 (repeat day)
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Day 29
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Day 30 135 minute walk, 135 squats, 135 arm raises with weight 135 Russian Twists with weight 3 min 30 second plank |
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