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30-day home workout challenge:
DAY 1:
- 20 crunches
- 15 glute bridges
- 20 russian twists
- 10 single leg glute bridges
1 min rest
- 30 sec plank
- 10 hydrant kicks
- 15 squats
- 1 min wall sit
repeat 2x
DAY 1:
- 20 crunches
- 15 glute bridges
- 20 russian twists
- 10 single leg glute bridges
1 min rest
- 30 sec plank
- 10 hydrant kicks
- 15 squats
- 1 min wall sit
repeat 2x
pic 1: glute bridge
pic 2: single leg glute bridge
pic 3: russian twists
pic 4: hydrant kicks
pic 2: single leg glute bridge
pic 3: russian twists
pic 4: hydrant kicks
30-day home workout challenge:
DAY 2:
- 20 reverse crunches
- 15 glute bridges
- 20 toe touches
- 15 donkey kicks
1 min rest
- 30 sec plank
- 5 push ups
- 20 squats
- 1 min wall sit
repeat 2x
DAY 2:
- 20 reverse crunches
- 15 glute bridges
- 20 toe touches
- 15 donkey kicks
1 min rest
- 30 sec plank
- 5 push ups
- 20 squats
- 1 min wall sit
repeat 2x
30-day home workout challenge:
DAY 3:
- 20 bicycle crunches
- 15 single-leg glute bridges
- 15 leg lifts
- 15 hydrant kicks
1 min rest
- 45 sec plank
- 10 single-leg squats
- 10 tricep dips
- 20 squats
repeat 2x
DAY 3:
- 20 bicycle crunches
- 15 single-leg glute bridges
- 15 leg lifts
- 15 hydrant kicks
1 min rest
- 45 sec plank
- 10 single-leg squats
- 10 tricep dips
- 20 squats
repeat 2x
30-day home workout challenge:
DAY 4:
REST
repeat 2x
DAY 4:
REST
repeat 2x
30-day home workout challenge:
DAY 5:
- 20 heel touches
- 20 single leg glute bridges
- 20 reverse ab crunches
- 20 extended hydrant kicks
1 min rest
- 15 tricep dipsÂ
- 15 leg lifts
- 30 sec side plank w/ 10 dips
- 15 lying side leg liftÂ
repeat 2x
DAY 5:
- 20 heel touches
- 20 single leg glute bridges
- 20 reverse ab crunches
- 20 extended hydrant kicks
1 min rest
- 15 tricep dipsÂ
- 15 leg lifts
- 30 sec side plank w/ 10 dips
- 15 lying side leg liftÂ
repeat 2x
30-day home workout challenge:
DAY 6:
- 20 toe touches
- 20 glute bridges
- 10 V Ups
- 20 hydrant kicks, 10 pulses
1 min rest
- 30 sec flutter kicks
- 15 single leg squat
- 30 russian twists
- 15 squat side leg lift
repeat 2x
DAY 6:
- 20 toe touches
- 20 glute bridges
- 10 V Ups
- 20 hydrant kicks, 10 pulses
1 min rest
- 30 sec flutter kicks
- 15 single leg squat
- 30 russian twists
- 15 squat side leg lift
repeat 2x
30-day home workout challenge:
DAY 7:
- 20 pilates crunches
- 20 donkey kicks
- 20 leg raisesÂ
- 10 kneel to stand squats
1 min rest
- 20 reverse crunchesÂ
- 15 squat to leg lifts
- 10 slow mountain climbers
- 1 min wall sit
repeat 2x.
DAY 7:
- 20 pilates crunches
- 20 donkey kicks
- 20 leg raisesÂ
- 10 kneel to stand squats
1 min rest
- 20 reverse crunchesÂ
- 15 squat to leg lifts
- 10 slow mountain climbers
- 1 min wall sit
repeat 2x.
30-day home workout challenge:
DAY 8:
REST
repeat 2x
DAY 8:
REST
repeat 2x
30-day home workout challenge:
DAY 9:
- 10 plank shoulder taps
- 20 single leg glute bridges
- 45 sec flutter kicks
- 20 hydrant kicks, 10 pulses
1 min rest
- 15 slow ab roll upsÂ
- 20 lying side left lift, 10 pulses
- 15 side plank dips
- 20 squats w/ side kick
repeat 2x
DAY 9:
- 10 plank shoulder taps
- 20 single leg glute bridges
- 45 sec flutter kicks
- 20 hydrant kicks, 10 pulses
1 min rest
- 15 slow ab roll upsÂ
- 20 lying side left lift, 10 pulses
- 15 side plank dips
- 20 squats w/ side kick
repeat 2x
30-day home workout challenge:
DAY 10:
- 20 toe touches
- 20 donkey kicks, 10 pulses
- 20 pilates crunches
- 10 kneel to stand squats
1 min rest
- 20 side plank dips
- 20 single leg squats
- 20 plank shoulder taps
- 20 squat to side kicks
repeat 2x
DAY 10:
- 20 toe touches
- 20 donkey kicks, 10 pulses
- 20 pilates crunches
- 10 kneel to stand squats
1 min rest
- 20 side plank dips
- 20 single leg squats
- 20 plank shoulder taps
- 20 squat to side kicks
repeat 2x
30-day home workout challenge:
DAY 11:
- 10 V upsÂ
- 20 glute bridges
- 1 min pilates scissorsÂ
- 20 lying side leg lifts, 10 pulses
1 min rest
- 20 slow mountain climbersÂ
- 20 sumo squatÂ
- 20 standing side crunch
- 25 slow pulsing squats
repeat 2x
DAY 11:
- 10 V upsÂ
- 20 glute bridges
- 1 min pilates scissorsÂ
- 20 lying side leg lifts, 10 pulses
1 min rest
- 20 slow mountain climbersÂ
- 20 sumo squatÂ
- 20 standing side crunch
- 25 slow pulsing squats
repeat 2x
30-day home workout challenge:
DAY 12:
REST
repeat 2x
DAY 12:
REST
repeat 2x
30-day home workout challenge:
DAY 13:
- 20 ab roll ups
- 20 cross over donkey kicks
- 45 sec flutter kicks
- 20 hydrant kicks
1 min rest
- 20 leg raises
- 25 squat pulses
- 20 plank side steps
- 20 squat to side leg liftsÂ
- 1 min wall sit
DAY 13:
- 20 ab roll ups
- 20 cross over donkey kicks
- 45 sec flutter kicks
- 20 hydrant kicks
1 min rest
- 20 leg raises
- 25 squat pulses
- 20 plank side steps
- 20 squat to side leg liftsÂ
- 1 min wall sit
30-day home workout challenge:
DAY 14:
- 20 pilates crunches
- 20 glute bridge pulses
- 20 reverse crunches
- 20 tricep dips
- 20 standing side leg liftsÂ
- 20 squat to standing knee crunch
1 min rest
repeat 3x
DAY 14:
- 20 pilates crunches
- 20 glute bridge pulses
- 20 reverse crunches
- 20 tricep dips
- 20 standing side leg liftsÂ
- 20 squat to standing knee crunch
1 min rest
repeat 3x
30-day home workout challenge:
DAY 15:
- 20 toe touches
- 20 single leg squat pulses
- 20 leg raises
- 20 side leg lifts
- 20 side plank dips
- 20 squats with double pulses
rest 1 min
repeat 3x
DAY 15:
- 20 toe touches
- 20 single leg squat pulses
- 20 leg raises
- 20 side leg lifts
- 20 side plank dips
- 20 squats with double pulses
rest 1 min
repeat 3x
30-day home workout challenge:
DAY 16:
REST
repeat 3x
DAY 16:
REST
repeat 3x
30-day home workout challenge:
DAY 17
- 20 pilates crunches
- 20 donkey kicks, 10 pulses
- 20 V Ups
- 20 hydrant kicks, 10 pulses
- 20 slow mountain climbers
- 20 pulsing sumo squats
rest 1 min
repeat 3x
DAY 17
- 20 pilates crunches
- 20 donkey kicks, 10 pulses
- 20 V Ups
- 20 hydrant kicks, 10 pulses
- 20 slow mountain climbers
- 20 pulsing sumo squats
rest 1 min
repeat 3x
30-day home workout challenge:
DAY 18:
- 1 min ab pumps
- 20 reverse crunches
- 20 plank shoulder taps
- 20 plank foot side steps
- 10 kneel to stand squat
- 20 squat to side kick
rest 1 min
repeat 3x
DAY 18:
- 1 min ab pumps
- 20 reverse crunches
- 20 plank shoulder taps
- 20 plank foot side steps
- 10 kneel to stand squat
- 20 squat to side kick
rest 1 min
repeat 3x
30-day home workout challenge:
DAY 19
- 20 leg raises
- 20 glute bridges, 10 pulses
- 20 heel touches
- 20 lying leg lifts, 10 pulses
- 20 side plank dips
- 20 slow squat pulses
rest 1 min
repeat 3x
DAY 19
- 20 leg raises
- 20 glute bridges, 10 pulses
- 20 heel touches
- 20 lying leg lifts, 10 pulses
- 20 side plank dips
- 20 slow squat pulses
rest 1 min
repeat 3x
30-day home workout challenge:
DAY 20:
REST
repeat 3x
relax today :)
DAY 20:
REST
repeat 3x
relax today :)
30-day home workout challenge:
DAY 21:
- 20 V ups
- 20 single leg glute bridge pulses
- 20 pilates scissors
- 20 donkey kicksÂ
- 20 ab roll ups
- 20 single leg squatÂ
rest 1 min
repeat 3x
DAY 21:
- 20 V ups
- 20 single leg glute bridge pulses
- 20 pilates scissors
- 20 donkey kicksÂ
- 20 ab roll ups
- 20 single leg squatÂ
rest 1 min
repeat 3x
30-day home workout challenge:
DAY 22:
- 20 pilates crunches
- 20 extended leg hydrant kicks
- 30 sec side plank hold w/ 15 dips
- 20 squat to double side stepsÂ
- 20 very slow mountain climbers
- 20 double squat to side kicks
rest 1 min
repeat 3x
DAY 22:
- 20 pilates crunches
- 20 extended leg hydrant kicks
- 30 sec side plank hold w/ 15 dips
- 20 squat to double side stepsÂ
- 20 very slow mountain climbers
- 20 double squat to side kicks
rest 1 min
repeat 3x
30-day home workout challenge:
DAY 23
- 20 ab roll ups
- 20 donkey kicksÂ
- 20 V ups
- 20 hydrant kicks, 10 pulsesÂ
- 20 leg raises
- 20 single leg squats
rest 1 min
repeat 3x
DAY 23
- 20 ab roll ups
- 20 donkey kicksÂ
- 20 V ups
- 20 hydrant kicks, 10 pulsesÂ
- 20 leg raises
- 20 single leg squats
rest 1 min
repeat 3x
