DAY 1-
Dumbbell Goblet Squat
Backwards lunge (each leg)
Reverse lateral pull down
Dumbbell Straight leg deadlift
Flat Dumbbell chest press
Kettlebell Swing
Plank- 1 min
2 sets of 15 with 1 min. rest between sets
Day 2-
Jumping Jacks
Burpees
Push-ups
Jump Squats
Outside Mountain climbers
1 min Wall sit
Side lunges
Single leg dumbbell deadlift
3 sets of 15 with 1 min rest between sets
Day 3- Rest
Day 4-
Leg press
Oblique twists on stability ball
Close grip seated rows
Dumbbell back extensions
Flat DB chest flies
DB bicep curls
DB standing overhead tricep extension
2 sets of 15 with 1 min rest in between
Day 5-
5 min jog
5 min Sprint intervals (1min sprint, 30 jog until you hit 5 min)
Russian twists on stability ball- 40 reps
Leg raises- 40 reps
Plank- 1 min
V-ups- 15 reps
5 min Sprint intervals
Bicycles- 40 Reps
Knee to elbow crunches- 40 Reps
Heels touches- 40 Reps
Plank- 1 min
5 min Sprint intervals
2 sets 1 min rest in between
Day 6- Rest
Day 7-
Leg press- 20 Reps
Close grip seated row- 25 Reps
Russian twists on stability ball- 40 Reps
Incline bench flies- 20 Reps
DB back extensions- 20 Reps
DB overhead press- 20 Reps
3 sets with 1 min rest in between
Day 8-
Jumping jacks
Jump squats
Push-ups
Burpees
Cross body mountain climbers
1 min wall sit
Side lunges
Single leg DB deadlift
Walking lunges
3 sets of 20 with 1 min rest in between
Day 9- Rest
Day 10-
Goblet squat- 25, 12, 10 Reps
Wide grip lateral pull down- 25, 12, 10 Reps
Barbell Straight leg deadlift- 25, 12, 10 Reps
DB Shoulder press- 14 Reps
DB Split squat- 25 Reps
Smith chest press- 25, 12, 10 Reps
Kettlebell swing- 25 Reps
Plank- 1 min
3 sets with 1 min rest in between
Day 11-
5 min jog
5 min sprint intervals
Russian twists on stability ball- 45 Reps
Leg raises- 45 Reps
Plank- 1 min
V-ups- 15 Reps
5 min sprint intervals
Bicycles- 45 Reps
Heel touches- 45 Reps
Plank- 1 min
5 min sprint intervals
3 sets with 1 min rest in between
Day 12 & 13- Rest
Day 14-
Smith squat- 15, 12, 10 Reps
Leg extension- 25, 12, 10 Reps
V-ups- 25 Reps
Side to side plank- 25 Reps
DB Incline flies- 15, 12, 10 Reps
Knee push-ups- 35 Reps
DB Lateral raises- 25 Reps
Bent legged deadlift 25, 12, 10 Reps
3 sets with 1 min rest in between
Day 15-
DB Backward lunges- 25 Reps
DB Back extensions- 15 Reps
Wide seated rows- 25, 12, 10 Reps
Hamstring curls with ankle weights- 25 Reps
Close grip lateral pull down- 25, 12, 10 Reps
Seated overhead tricep extension- 12 Reps
Standing Tricep pull down- 12 Reps
3 sets with 1 min rest in between
Day 16- Rest
Day 17-
Leg press- 20 Reps
BW Jump Squats- 15 Reps
Close grip lateral pull down- 20, 15, 10 Reps
Bent over DB row- 15 Reps
Flat DB chest press- 20 Reps
Flat DB chest flies- 15 Reps
Sit-ups- 25 Reps
Plank- 1 min
Leg Abductors- 20 each leg
Upright kettlebell row- 20 Reps
Seated Arnold press- 15 Reps
2-3 sets with 1 min rest in between
Day 18-
BB bent leg deadlift- 20 Reps
Jump squats- 15 Reps
Bent over flys- 15 Reps
Bent over DB row- 15 Reps
Donkey kicks- 35 each leg
DB Calf raises- 20 Reps
Bicep cable curls- 20 Reps
Rope hammer curls- 20 Reps
Leg raises- 20 Reps
V-crunches- 15 Reps
High knees- 30 sec
Fast feet- 30 sec
2 sets with 1 min rest in between
Day 19- Rest
Day 20-
BB bent leg deadlift- 20 Reps
Jump squats- 15 Reps
Bent over DB row- 20 Reps
Bent over flys- 20 Reps
Donkey kicks- 25 each leg
Calf raises- 20 Reps
Bicep curls- 20 Reps
Rope hammer cable curls- 1 min
Leg raises- 20 Reps
v-ups- 15 Reps
High knees- 30 sec
Fast feet- 30 sec
3 sets with 1 min rest in between
Day 21-
30-45 mins cardio
Day 22- Rest
Day 23-
Wide cable lateral pull down 20, 15, 8 Reps
DB bent over rows- 20 Reps
BW split squats- 20, 15, 8 Reps
Donkey kicks- 20 Reps each leg
DB tip overs- 15 Reps
DB Straight legged deadlift- 20 Reps
DB Calf raises- 20 Reps
3 sets with 1 min rest in between
Day 24-
Jumping jacks- 40 Reps
Burpees- 20 Reps
Jump squats- 25 Reps
Star Push- ups- 20 Reps
Cross body mountain climbers- 30 Reps
1 min wall sit
Side lunges- 20 Reps
Single leg DB deadlift- 20 Reps
Walking lunges- 25 Reps
3 sets with 1 min rest in between
Day 25-
DB squat press- 20, 15, 8 Reps
V-ups- 25 Reps
DB chest press 20, 15, 8 Reps
Leg raises- 40 Reps
DB standing shoulder press- 20, 15, 8 Reps
Oblique crunches- 25 Reps each side
Sumo deadlifts- 20, 15, 8 Reps
DB lateral raises- 25 Reps
Seated leg extensions- 20, 15, 8 Reps
Kettle bells swings- 25 Reps
3 sets with 1 min rest in between
Day 26-
Jog 5 mins
5 min Sprint intervals
Russian twists on stability ball- 25 Reps
Leg raises- 25 Reps
V-crunches- 25 Reps
Plank- 1 min
5 min sprint intervals
Bicycles- 25 Reps
Heel touches- 25 Reps
Plank 1 min
5 min sprint intervals
2 sets with 1 min rest in between
Day 27-
Cardio 30-45 mins
Day 28- Rest
Day 29-
DB Goblet squat- 20 Reps
Reverse lateral pull down- 20 Reps
DB straight leg deadlift- 20 Reps
Kettle bell swing- 20 Reps
BW lunges- 25 Reps
DB laying chest press- 15 Reps
Plank- 1 min
3 sets with 1 min rest in between
15 min treadmill intervals
Day 30-
Leg press- 25, 15, 12 Reps
Close grip seated row- 25, 15, 12 Reps
Russian twists on stability ball- 25 Reps
Incline bench flys- 25, 15, 12 Reps
DB back extensions- 25 Reps
DB bicep curls- 25, 15, 12 Reps
DB standing overhead tricep extension- 25, 15, 12 Reps
3 sets with 1 min rest in between
15 min treadmill intervals
Printable Version: 30 Day Body Shape