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
 
Day 2
15 minute walk,
15 squats,
15 arm raises with weight
15 Russian Twists with weight
45 second plank
Day 3
20 minute walk,
20 squats,
20 arm raises with weight
20 Russian Twists with weight
1 min plank
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
Day 5
25 minute walk,
25 squats,
25 arm raises with weight
25 Russian Twists with weight
1 min 10 second plank

Day 6

30 minute walk,

30 squats,

30 arm raises with weight

30 Russian Twists with weight

1 min 15 second plank

 

Day 7

35 minute walk,

35 squats,

35 arm raises with weight

35 Russian Twists with weight

1 min 20 second plank

 

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 

  • 65 minute walk, 
  • 65 squats, 
  • 65 arm raises with weight 
  • 65 Russian Twists with weight
  • 2 min plank

Day 15

  • 70 minute walk, 
  • 70 squats, 
  • 70 arm raises with weight 
  • 70 Russian Twists with weight
  • 2 min plank

Day 16

  • 75 minute walk, 
  • 75 squats, 
  • 75 arm raises with weight 
  • 75 Russian Twists with weight
  • 2 min plank

Day 17

80 minute walk,

80 squats,

80 arm raises with weight

80 Russian Twists with weight

2 min plank

Day 18 (repeat day)

  • 80 minute walk, 
  • 80 squats, 
  • 80 arm raises with weight 
  • 80 Russian Twists with weight
  • 2 min plank

Day 19 

  • 85 minute walk, 
  • 85 squats, 
  • 85 arm raises with weight 
  • 85 Russian Twists with weight
  • 2 min 20 second plank

Day 20 

  • 90 minute walk, 
  • 90 squats, 
  • 90 arm raises with weight 
  • 90 Russian Twists with weight
  • 2 min 30 second plank

Day 21

95 minute walk,

95 squats,

95 arm raises with weight

95 Russian Twists with weight

2 min 40 second plank

Day 22 

  • 100 minute walk, 
  • 100 squats, 
  • 100 arm raises with weight 
  • 100 Russian Twists with weight
  • 2 min 50 second plank

Day 23 (repeat day)

  • 100 minute walk, 
  • 100 squats, 
  • 100 arm raises with weight 
  • 100 Russian Twists with weight
  • 2 min 50 second plank

Day 24

  • 110 minute walk, 
  • 110 squats, 
  • 110 arm raises with weight 
  • 110 Russian Twists with weight
  • 3 min  plank

Day 25

  • 115 minute walk, 
  • 115 squats, 
  • 115 arm raises with weight 
  • 115 Russian Twists with weight
  • 3 min plank

Day 26

  • 120 minute walk, 
  • 120 squats, 
  • 120 arm raises with weight 
  • 120 Russian Twists with weight
  • 3 min plank

Day 27

  • 125 minute walk, 
  • 125 squats, 
  • 125 arm raises with weight 
  • 125 Russian Twists with weight
  • 3 min 10 second plank

Day 28 (repeat day)

  • 125 minute walk, 
  • 125 squats, 
  • 125 arm raises with weight 
  • 125 Russian Twists with weight
  • 3 min 10 second plank

Day 29

  • 130 minute walk, 
  • 130 squats, 
  • 130 arm raises with weight 
  • 130 Russian Twists with weight
  • 3 min 20 second plank

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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