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30 day Plank and Squat Challenges

30 day Plank and Squat Challenges - Beast Sports Nutrition

The start of a new year brings with it new fitness goals and challenges, like these 30 day plank and squat challenges. Whether it is your goal to get in better shape, or have healthier eating habits, a 30 day challenge is a fun, effective way to begin working towards your goals and ring in the new year! The Benefits:
  • 30 days is a manageable length of time while also being long enough to develop new habits.
  • You can share your challenge through social media and get your friends to join you. This will help with accountability and allow you to celebrate each milestone.
  • These challenges are progressive. They start with small, manageable goals and then ramp up from there.
  • The challenges take minimal time and equipment.
  30 Day Plank Challenge
1. 20sec 11. 1min 21. 1min 45sec
2. 30sec 12. 1min 22. 1min 45sec
3. 30sec 13. 70sec 23. 2min
4. 35sec 14. 80sec 24. 2min
5. REST 15. REST 25. REST
6. 40sec 16. 80sec 26. 2min 15 sec
7. 45sec 17. 90sec 27. 2min 30sec
8. 45sec 18. 90sec 28. 2min 30 sec
9. 50sec 19. 1min 45sec 29. 2min 45sec
10. REST 20. REST 30. 3min
  30 Day Squat Challenge (These are un-weighted squats, adding weight and modifying the number of reps is an awesome option)  
1. 50 11. 110 21. 180
2. 55 12. REST 22. 185
3. 60 13. 130 23. 190
4. REST 14. 135 24. REST
5. 70 15. 140 25. 220
6. 75 16. REST 26. 225
7. 80 17. 150 27. 230
8. REST 18. 155 28. REST
9. 100 19. 160 29. 240
10. 105 20. REST 30. 250