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  • Workout

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    Iordache Adrian Gabriel
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    This 30-day workout plan consists of daily exercises focused on burpees, squats, crunches, pushups/arms, and planks. The plan progresses each exercise over the course of the month, increasing the number of reps or sets each week to continually challenge the body. Rest days are included every 5-7 days to allow muscles to recover. The goal is to build strength, endurance, and overall fitness through consistent training and gradual increases in intensity.

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    Workout

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    This 30-day workout plan consists of daily exercises focused on burpees, squats, crunches, pushups/arms, and planks. The plan progresses each exercise over the course of the month, increasing the number of reps or sets each week to continually challenge the body. Rest days are included every 5-7 days to allow muscles to recover. The goal is to build strength, endurance, and overall fitness through consistent training and gradual increases in intensity.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    7 views1 page

    Workout

    Uploaded by

    Iordache Adrian Gabriel
    This 30-day workout plan consists of daily exercises focused on burpees, squats, crunches, pushups/arms, and planks. The plan progresses each exercise over the course of the month, increasing the number of reps or sets each week to continually challenge the body. Rest days are included every 5-7 days to allow muscles to recover. The goal is to build strength, endurance, and overall fitness through consistent training and gradual increases in intensity.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    of 1

    30 days workout

    Burpee Squat Crunch Arms Plank Progress


    Day 1 2*15 250 20 6+8 20
    Day 2 2*15 260 25 6+8 20
    Day 3 2*20 270 30 6+10 30
    Day 4 2*20 280 35 6+10 30
    Day 5 Rest Rest Rest Rest 40
    Day 6 2*25 290 40 8+10 Rest
    Day 7 2*25 300 45 8+12 45
    Day 8 2*25 310 50 8+12 45
    Day 9 3*15(pushup) 320 55 8+15 60
    Day 10 Rest Rest Rest 10+15 60
    Day 113*15(pushup) 330 60 10+15 60
    Day 123*15(pushup) 340 65 Rest 90
    Day 133*25(pushup) 350 70 8+12 Rest
    Day 143*25(pushup) 360 75 8+12 90
    Day 15 4*20 Rest Rest 8+12 90
    Day 163*25(pushup) 370 80 8+15 120
    Day 17 4*20 380 85 10+15 120
    Day 18 4*20 390 90 10+15 150
    Day
    3*20(pushup)+15
    19 sec plank
    400 95 Rest Rest
    Day
    3*20(pushup)+15
    20 sec plank
    Rest Rest 10+18 150
    Day
    3*20(pushup)+15
    21 sec plank
    410 100 10+18 150
    Day
    3*25(pushup)+15
    22 sec plank
    420 105 10+18 180
    Day
    3*25(pushup)+15
    23 sec plank
    430 110 10+20 180
    Day
    3*25(pushup)+15
    24 sec plank
    440 115 10+20 210
    Day 25 Rest Rest Rest 10+20 210
    Day 26 3*30 450 120 Rest Rest
    Day 27
    3*15+30 sec plank460 125 12+22 240
    Day 283*30(pushup) 470 130 12+22 240
    Day 29
    3*15+30 sec plank485 135 12+22 270
    Day 30 4*30 500 Rest 12+25 300

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