30 Day Challenge Workout Routine:

*Perform workouts at home, gym, or outdoors this program is designed for your convenience and however you choose to complete your workouts daily*
For $1.00
  • 10 minute brisk walking
  • 10 minute jogging
  • Warmup: 10 minutes brisk walking
  • 20-25 jumping jacks
  • Ball Squats ( 2 sets of 15-20 repetitions)
  • Side Leg Lunges ( 2 sets of 15-20 repetitions)
  • Dumbbell bicep curls ( 2 sets of 15-20 repetitions)
  • Dumbbell triceps kickback ( 2 sets of 15-20 repetitions)
  • Dumbbell chest press ( 2 sets of 15-20 repetitions)
  • Dumbbell shoulder press ( 2 sets of 15-20 repetitions)
  • Ab crunches ( 2 sets of 15-20 repetitions)
  • 50 jump rope or air rope
  • 15 minutes of cardio (walking, jogging, cardio machines, etc.)
  • Squats (2 sets of 15-20 repetitions)
  • Leg lunges (2 sets of 15-20 repetitions)
  • Side leg raises (2 sets of 15-20 repetitions)
  • Side leg kicks ( 2 sets of 15-20 repetitions)
  • Front leg kicks (2 sets of 15-20 repetitions)
  • 10 minutes jogging
  • 10 minutes brisk walking
  • Reverse ab crunches ( 2 sets of 15-20 repetitions)
  • Crunches ( 2 sets of 15-20 repetitions)
  • Oblique’s side bends ( 2 sets of 15-20 repetitions)
  • 15 minutes brisk walking
  • 15 minutes jogging
  • Push-ups (on knees of needed; 2 sets of 15-20 repetitions)
  • 50 jump rope or air rope
  • 10 jumping jacks
  • Alternate 1 minute intervals of walking and jogging for total of 10 minutes
  • Ab crunches (3 sets of 15-20 repetitions)
  • Butt Squats ( 3 sets of 15-20 repetitions)
  • Dumbbell bicep curls ( 3 sets of 15-20 repetitions)
  • Dumbbell triceps kickback ( 3 sets of 15-20 repetitions)
  • 10 minutes on cardio machine of choice or do another 10 minutes of walking or jogging
  • Warm up: 10 minutes brisk walk and leg stretches
  • 25 Butt squats
  • 25 Side leg lunges
  • 25 Side leg kicks
  • 25 Front leg kicks
  • 15 repetitions of dumbbell curls
  • 15 repetitions of dumbbell triceps kickbacks
  • 15 repetitions of dumbbell shoulder press
  • 15 repetitions of dumbbell chest press
  • 25 jumping jacks
  • Complete 40 minutes of aerobics, walking, jogging, cardio machines, swimming etc.
  • Ab crunches 15-25 repetitions of 2-3 sets
  • Complete 25 minutes of aerobics, walking, jogging, cardio machines, swimming, bike cycling etc.
  • Complete 15-20 repetitions of 2-3 sets of arm exercise: dumbbell triceps kickbacks, bicep curls, shoulders press, and chest press
  • Ab crunches 15-25 repetitions of 2-3 sets
  • Complete an additional 15 minutes of cardio activity such as walking, jogging, stationery bike, aerobics, etc.
  • Complete 45 minutes of cardio activity such as walking, jogging, swimming, aerobics, treadmill, stationary bike etc.
  • Reverse ab crunches 15-20 repetitions of 2-3 sets
For $1.00