30 DAY SIT UP CHALLENGE

Take up this 30 day sit up challenge this month and tone up and boost your core muscles to the max!

This is one of our most popular challenges to date and gives off the best results – if you stick to it and complete all 30 days !

The challenge has 1 exercise which you have to do each day, and the time spent doing the exercise slowly increases day by day to help you build up your core body muscle strength gradually, ensuring you are able to complete the final day of the challenge easily.

You only have to do the amount of time shown on the challenge chart once per day, however if you are feeling brave then you can repeat each days challenge as many times as you like – however remember by day 30 it will be very hard to do multiple times.

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Happy and Beautiful

It didn't go on in a week, it won't come off in a week. Set realistic goals, follow a healthy plan and measure in more ways than just the scale! You can do it!

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30 DAY AB CHALLENGE

• DAY 1 :  
• 10 sit ups  
• 10 crunches 

• DAY 2 :  
• 20 sit ups  
• 15 crunches 
• DAY 3 :  
• 5   sit ups  
• 20 crunches 
• DAY 4 :  
• 10 sit ups  
• 25 crunches 
• DAY 5 :  
•  5  sit ups  
• 10 crunches 
• DAY 6 :  
• 15 sit ups  
• 30 crunches 
• DAY 7 :  
• 20 sit ups  
• 35 crunches 
• DAY 8 :  
• 30 sit ups  
• 40 crunches 

• DAY 9 :  RESET DAY

• DAY 10 :  
• 10 sit ups  
• 10 crunches 
• DAY 11 :  
• 40 sit ups  
• 50 crunches 
• DAY 12 :  
• 45 sit ups  
• 60 crunches 
• DAY 13 :   
• 5 sit ups  
• 5 crunches 
• DAY 14 :  
• 10 sit ups  
• 10 crunches 
• DAY 15  :
• 20 sit ups  
• 30 crunches 
• DAY 16 :
• 25 sit ups  
• 30 crunches 
• DAY 17 :  
• 40 sit ups  
• 50 crunches 

• DAY 18 : RESET DAY

• DAY 19 :    
• 5 sit ups  
• 5 crunches 
• DAY 20 :  
• 10 sit ups  
• 10 crunches 
• DAY 21 : 
• 20 sit ups  
• 15 crunches 
• DAY 22 :  
• 25 sit ups  
• 20 crunches 
• DAY 23 :  
• 10 sit ups  
• 40 crunches 
• DAY 24 :  
• 10 sit ups  
• 50 crunches 
• DAY 25 :  
• 15 sit ups  
• 60 crunches 
• DAY 26 :  
• 20 sit ups  
• 70 crunches 

• DAY 27 :  RESET DAY

• DAY 28 :  
• 25 sit ups  
• 80 crunches 
• DAY 29 :  
• 30 sit ups  
• 90 crunches 
• DAY 30 :
• 40 sit ups  
• 100 crunches 

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30 DAY SQUAT CHALLENGE

• DAY 1 :  25 squats
• DAY 2 :  30 squats
• DAY 3 :  35 squats
• DAY 4 :  40 squats
• DAY 5 :  20 squats
• DAY 6 :  50 squats
• DAY 7 :  55 squats
• DAY 8 :  60 squats

• DAY 9 :  RESET DAY

• DAY 10 :  25 squats
• DAY 11 :  65 squats
• DAY 12 :  70 squats
• DAY 13 :   5  squats
• DAY 14 :  10 squats
• DAY 15  : 20 squats
• DAY 16 :  45 squats
• DAY 17 :  60 squats

• DAY 18 : RESET DAY

• DAY 19 :    5 squats
• DAY 20 :  25 squats
• DAY 21 :  35 squats
• DAY 22 :  45 squats
• DAY 23 :  55 squats
• DAY 24 :  65 squats
• DAY 25 :  65 squats
• DAY 26 :  80 squats

• DAY 27 :  RESET DAY

• DAY 28 :  95 squats
• DAY 29 :  95 squats
• DAY 30 :100 squats

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30 DAY PUSH UP CHALLENGE

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• DAY 1 :  15 push ups
• DAY 2 :  16 push ups
• DAY 3 :  17 push ups
• DAY 4 :  18 push ups
• DAY 5 :  19 push ups
• DAY 6 :   20push ups
• DAY 7 :   21 push ups

• DAY 8 :  RESET DAY

• DAY 9 :   23  push ups
• DAY 10 :  24 push ups
• DAY 11 :  25 push ups
• DAY 12 :  26 push ups
• DAY 13 :  27 push ups
• DAY 14 :  28 push ups

• DAY 15  : RESET DAY

• DAY 16 :  27 push ups
• DAY 17 :  28 push ups
• DAY 18 :  29 push ups
• DAY 19 :  30 push ups
• DAY 20 :  31 push ups
• DAY 21 :  31 push ups

• DAY 22 :  RESET DAY

• DAY 23 :  33 push ups
• DAY 24 :  34 push ups
• DAY 25 :  35 push ups
• DAY 26 :  36 push ups
• DAY 27 :  37 push ups
• DAY 28 :  38 push ups
• DAY 29 :  39 push ups
• DAY 30 :  40 push ups

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bad effect of lack of drinking water

If you're a little drinking water, expect the following

• Forgetting
• Loss of ability to control body temperature
• Kidney stones
• Loss of balance
• Dry skin and mouth and eyes
• Fatigue and lack of activity
• Dyschezia

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Are you progressing in the sport of bodybuilding?

Are you progressing in the sport of bodybuilding
Many players do not believe they are making progress in the sport of bodybuilding
Abdan and experience in the different training programs and job -hopping tips and unimportant

But there are some mistakes fall out

Are you really not progressing ?
Many players do not know they are applying because they do not do this by measuring progress

Judgment too early
The judge yourself at the beginning of training in the first month or second you are not progressing
Substantially

Tips players Mahtervien
May be helpful , but often do not benefit because it measures the matter on himself
Training method may not suit you or you are not up to that Training phase yet
Because the sport of bodybuilding relies on the continuous construction and sequential stages

The bodybuilders such as train
If I saw the train as it moves from the station so you understand my purpose you start slowly
And increases with time, perhaps more than the first month kilogram of muscle , and the second month
What kilo and a half months to reach the 7 and 8 you can be more than 4 kilograms of muscle

We wish everyone success in the sport wonderful

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