With summer on its way, many people are searching for effective fitness challenges to help them get into the best shape. If your goal is to get toned legs, thighs, and more visible abs, a 30 day ab and squat challenge is the perfect way to get summer-ready!
30 day exercise plans are ideal if you need to get in shape fast or want to start working out consistently.
This 30-day ab and squat challenge targets all the right leg and ab muscles. The workouts for the legs include squat pulse exercises, goblet squats, jumping squats, and plie squats.
The ab challenge exercises include planks, crunches, leg raises, Russian twists, scissors kicks, and bird dog exercises.
If you’re pairing this ab and squat challenge with another workout plan, you can rest on the cardio days. But if you feel like you need to add more cardio to your routine, that’s perfectly fine.
Realistic 30 Day Ab and Squat Challenge That Actually Works
Day 1
10 squat pulse
20 seconds plank
8 goblet squat
8 crunches
Day 2
10 plie squats
20-second plank
10 basic squats
10 crunches
Day 3
Rest
Day 4
10 squat pulse
25 seconds plank
10 goblet squat
10 crunches
Day 5
12 plie squats
25-second plank
12 basic squats
12 crunches
Day 6
Active rest – 30 minutes low-intensity cardio
Day 7
Complete rest
Day 8
15 jumping squats
30 seconds plank
15 leg raises
15 goblet squat
15 crunches
10 squat pulse
Day 9
15 plie squats
30-second plank
15 basic squats
15 crunches
15 leg raises
Day 10
Rest
Day 11
20 squat pulse
45 seconds plank
20 leg raises
20 goblet squat
20 crunches
15 jumping squat
Day 12
20 plie squats
45 second plank
20 basic squats
20 Russian twists
30 second bird dog (each side)
15 squat pulse
Day 13
Active rest – 30 minutes low intensity cardio
Day 14
Rest
Day 15
30 plie squats
45 second plank
30 basic squats
30 Russian twists
30 second bird dog (each side)
Day 16
30 squat pulse
45 seconds plank
25 leg raises
30 goblet squat
25 crunches
30 sec side plank (each side)
15 jumping squat
Day 17
20 Russian twists
1 minute planks
20 leg raises
20 Russian Twists
30 second bird dog (each side)
20 leg raises
Day 18
15 jumping squats
15 goblet squats
15 plie squats
15 basic squats
20 squat pulse
Day 19
Rest
Day 20
30 Russian twists
1 minute planks
30 leg raises
30 Russian Twists
30 second bird dog (each side)
25 scissor kicks
Day 21
20 jumping squats
15 goblet squats
15 plie squats
15 basic squats
20 squat pulse
Day 22
Active rest (low intensity cardio)
Day 23
30 second bird dog (each side)
30 Russian twists
1 minute planks
30 leg raises
30 Russian Twists
30 second side planks (each side)
25 scissor kicks
Day 24
25 jumping squats
30 goblet squats
25 plie squats
30 basic squats
25 squat pulse
Day 25
45 second bird dog (each side)
30 Russian twists
1 minute planks
30 leg raises
30 Russian Twists
30 second side planks (each side)
25 scissor kicks
Day 26
Rest
Day 27
30 jumping squats
30 goblet squats
30 plie squats
30 basic squats
30 squat pulse
Day 28
1 minute bird dog (each side)
35 Russian twists
1 minute planks
35 leg raises
35 Russian Twists
35 second side planks (each side)
30 scissor kicks
Day 29
40 jumping squats
40 goblet squats
40 plie squats
40 basic squats
40 squat pulse
Day 30
1 minute bird dog (each side)
40 Russian twists
1 minute planks
40 leg raises
40 Russian Twists
40 second side planks (each side)
40 scissor kicks
