30 Day Winter Goal Challenge

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

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Posted on

December 31, 2016

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