Printable Version: 30 day winter goal challenge
Day 1-
30 Squats
25 Push ups
20 Alternating bicep curls
25 Leg lifts (each side)
30 Crunches
20 Russian twists
20 Jumping Jacks
20 Burpees
20 Mountain Climbers
Day 2-
35 Squats
25 Push ups
21 Alternating bicep curls
30 Leg lifts (each side)
30 Oblique Crunches
22 Russian twists
40 Jumping Jacks
20 Burpees
20 Outside Mountain Climbers
Day 3-
45 Squats
35 Push ups
22 bicep curls
35 leg lifts (each side)
32 Straight leg crunches
24 Russian twists
40 Jumping jacks
20 Burpees
20 Mountain climbers
Day 4- Rest
Day 5-
40 Squats
35 Pushups
23 bicep curls
40 Leg lifts (each)
35 Reverse Crunches
26 Russian twists
50 Jumping jacks
20 Burpees
20 Cross body mountain climbers
Day 6-
45 Squats
30 Push ups
24 Bicep curls
40 Leg lifts (each)
38 Crunches
45 Russian twists
55 Jumping Jacks
25 Burpees
30 Mountain climbers
Day 7-
50 Squats
35 Push ups
25 Alternating Bicep curls
45 Leg lifts (each)
40 Straight leg crunches
35 Russian twists
50 Jumping jacks
25 Burpees
40 Standing knee to elbow mountain climbers
Day 8- Rest
Day 9-
50 Squats
50 wall pushups
26 bicep curls
50 donkey kicks (each)
40 Oblique crunches
45 Russian twists
55 Jumping jacks
30 Burpees
40 Cross body mountain climbers
Day 10-
55 sumo squats
35 Push ups
27 bicep curls
55 fire hydrants (each)
42 Straight leg crunches
50 Russian twists
65 Jumping jacks
35 Burpees
45 Mountain climbers
Day 11-
65 squats
45 kneeling push ups
28 bicep curls
45 Crunches
60 leg lifts (each)
35 Burpees
60 Cross body mountain climbers
Day 12- Rest
Day 13-
70 Sumo squats
40 Diamond push ups
29 bicep curls
65 Donkey kicks (each)
48 Straight leg crunches
50 Russian twists
65 Jumping Jacks
40 burpees
60 Wide mountain climbers
Day 14-
75 Squats
45 Side step push ups
30 bicep curls
70 inner thigh lifts (each)
50 Oblique Crunches
50 Russian twists
70 Jumping jacks
35 Burpees
60 Mountain climbers
Day 15-
70 Wide squats
45 push ups
31 bicep curls
75 leg lifts
52 Standing knee to elbow crunch
50 Russian twists
75 Jumping jacks
40 Burpees
60 Mountain climbers
Day 16- Rest
Day 17-
85 Squats
50 Diamond push ups
32 bicep curls
80 inner thigh leg lifts
55 Crunches
75 Russian twists
100 Jumping jacks
45 Burpees
80 Cross body mountain climbers
Day 18-
70 Full squats
75 Wall push ups
33 bicep curls
85 leg lifts
58 Reverse crunches
75 Russian twists
90 Jumping jacks
80 Push and press
80 Outside mountain climbers
Day 19-
70 Inner squats
60 push ups
34 bicep curls
90 Standing leg abductor
60 Oblique crunches
70 Russian twists
100 Jumping jacks
70 Push and press
80 Mountain climbers
Day 20- Rest
Day 21-
100 Sumo squats
65 Side step push ups
35 bicep curls
95 Fire hydrants (each)
65 Crunches
55 Russian twists
100 Jumping jacks
50 Burpees
100 Mountain climbers
Day 22-
100 Squats
85 Wall push ups
40 bicep curls
70 Straight leg crunches
100 Donkey kicks (each)
70 Russian twists
120 Jumping jacks
35 Burpees
75 Cross body mountain climbers
Day 23-
110 Wide squats
65 Diamond push ups
35 Bicep curls
70 Straight leg crunches
105 Leg lifts
75 Russian twists
100 Jumping jacks
25 Burpees
100 Outside mountain climbers
Day 24- Rest
Day 25-
120 Squats
90 push ups
40 bicep curls
110 Inner leg lifts
80 Oblique crunches
80 Russian twists
120 Jumping jacks
45 Burpees
100 Mountain climbers
Day 26-
100 Full Squats
50 Diamond push ups
45 bicep curls
115 Leg lifts
85 Crunches
85 Russian twists
120 Jumping jacks
40 Burpees
60 Cross body mountain climbers
Day 27-
125 Sumo Squats
50 Side step push ups
55 bicep curls
120 Standing leg abductor
90 Straight leg crunches
80 Russian twists
130 Jumping jacks
40 Burpees
75 Mountain climbers
Day 28- Rest
Day 29-
130 Squats
95 Push ups
55 curls
125 leg lifts
95 Crunches
100 Russian twists
125 Jumping jacks
50 Burpees
120 Cross body mountain climbers
Day 30-
150 Sumo Squats
100 Diamond push ups
60 Curls
150 Donkey kicks (each)
125 Straight leg crunches
100 Russian twists
150 Jumping jacks
50 Burpees
150 Outside mountain climbers
YOU DID IT!! NOW START BACK AT DAY 1!!
Printable Version: 30 day winter goal challenge