30 Day Ab and Squat Challenge

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 pulses, goblet squats, jumping squats, and plie squats.

The ab 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.

You might also like:

• 30 Day Plank Challenge
• 30-Day Squat Challenge
• Best 30 Day Ab Challenge for Beginners

30 Day Ab and Squat Challenge That Actually Works

Day 1

• 10 squat pulses
• 20 seconds plank
• 8 goblet squats
• 8 crunches

Day 2

• 10 plie squats
• 20-second plank
• 10 basic squats
• 10 crunches

Day 3

• Rest

Day 4

• 10 squat pulses
• 25 seconds plank
• 10 goblet squats
• 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 squats
• 15 crunches
• 10 squat pulses

Day 9

• 15 plie squats
• 30-second plank
• 15 basic squats
• 15 crunches
• 15 leg raises

Day 10

• Rest

Day 11

• 20 squat pulses
• 45 seconds plank
• 20 leg raises
• 20 goblet squats
• 20 crunches
• 15 jumping squats

Day 12

• 20 plie squats
• 45 second plank
• 20 basic squats
• 20 Russian twists
• 30 second bird dog (each side)
• 15 squat pulses

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 pulses
• 45 seconds plank
• 25 leg raises
• 30 goblet squat
• 25 crunches
• 30 sec side plank (each side)
• 15 jumping squats

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 pulses

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 pulses

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 pulses

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 pulses

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 pulses

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

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