{"id":189,"date":"2024-04-09T19:59:04","date_gmt":"2024-04-09T17:59:04","guid":{"rendered":"https:\/\/unsinkablemom.com\/?p=189"},"modified":"2024-04-09T19:59:07","modified_gmt":"2024-04-09T17:59:07","slug":"30-day-ab-and-squat-challenge","status":"publish","type":"post","link":"https:\/\/unsinkablemom.com\/30-day-ab-and-squat-challenge\/","title":{"rendered":"Realistic 30 Day Ab and Squat Challenge"},"content":{"rendered":"\n

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!<\/p>\n\n\n\n\n\n\n\n

\"30<\/figure>\n\n\n\n

30 day exercise plans are ideal if you need to get in shape fast or want to start working out consistently.<\/p>\n\n\n\n

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.<\/p>\n\n\n\n

The ab challenge exercises include planks, crunches, leg raises, Russian twists, scissors kicks, and bird dog exercises.<\/p>\n\n\n\n

If you\u2019re 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\u2019s perfectly fine.<\/p>\n\n\n\n

\"Realistic<\/figure>\n\n\n\n

Realistic 30 Day Ab and Squat Challenge That Actually Works<\/h2>\n\n\n\n

Day 1<\/strong><\/p>\n\n\n\n

10 squat pulse<\/p>\n\n\n\n

20 seconds plank<\/p>\n\n\n\n

8 goblet squat<\/p>\n\n\n\n

8 crunches<\/p>\n\n\n\n

Day 2<\/strong><\/p>\n\n\n\n

10 plie squats<\/p>\n\n\n\n

20-second plank<\/p>\n\n\n\n

10 basic squats<\/p>\n\n\n\n

10 crunches<\/p>\n\n\n\n

Day 3<\/strong><\/p>\n\n\n\n

Rest<\/p>\n\n\n\n

Day 4<\/strong><\/p>\n\n\n\n

10 squat pulse<\/p>\n\n\n\n

25 seconds plank<\/p>\n\n\n\n

10 goblet squat<\/p>\n\n\n\n

10 crunches<\/p>\n\n\n\n

Day 5<\/strong><\/p>\n\n\n\n

12 plie squats<\/p>\n\n\n\n

25-second plank<\/p>\n\n\n\n

12 basic squats<\/p>\n\n\n\n

12 crunches<\/p>\n\n\n\n

Day 6<\/strong><\/p>\n\n\n\n

Active rest \u2013 30 minutes low-intensity cardio<\/p>\n\n\n\n

Day 7<\/strong><\/p>\n\n\n\n

Complete rest<\/p>\n\n\n\n

Day 8<\/strong><\/p>\n\n\n\n

15 jumping squats<\/p>\n\n\n\n

30 seconds plank<\/p>\n\n\n\n

15 leg raises<\/p>\n\n\n\n

15 goblet squat<\/p>\n\n\n\n

15 crunches<\/p>\n\n\n\n

10 squat pulse<\/p>\n\n\n\n

Day 9<\/strong><\/p>\n\n\n\n

15 plie squats<\/p>\n\n\n\n

30-second plank<\/p>\n\n\n\n

15 basic squats<\/p>\n\n\n\n

15 crunches<\/p>\n\n\n\n

15 leg raises<\/p>\n\n\n\n

Day 10<\/strong><\/p>\n\n\n\n

Rest<\/p>\n\n\n\n

Day 11<\/strong><\/p>\n\n\n\n

20 squat pulse<\/p>\n\n\n\n

45 seconds plank<\/p>\n\n\n\n

20 leg raises<\/p>\n\n\n\n

20 goblet squat<\/p>\n\n\n\n

20 crunches<\/p>\n\n\n\n

15 jumping squat<\/p>\n\n\n\n

Day 12<\/strong><\/p>\n\n\n\n

20 plie squats<\/p>\n\n\n\n

45 second plank<\/p>\n\n\n\n

20 basic squats<\/p>\n\n\n\n

20 Russian twists<\/p>\n\n\n\n

30 second bird dog (each side)<\/p>\n\n\n\n

15 squat pulse<\/p>\n\n\n\n

Day 13<\/strong><\/p>\n\n\n\n

Active rest \u2013 30 minutes low intensity cardio<\/p>\n\n\n\n

Day 14<\/strong><\/p>\n\n\n\n

Rest<\/p>\n\n\n\n

Day 15<\/strong><\/p>\n\n\n\n

30 plie squats<\/p>\n\n\n\n

45 second plank<\/p>\n\n\n\n

30 basic squats<\/p>\n\n\n\n

30 Russian twists<\/p>\n\n\n\n

30 second bird dog (each side)<\/p>\n\n\n\n

Day 16<\/strong><\/p>\n\n\n\n

30 squat pulse<\/p>\n\n\n\n

45 seconds plank<\/p>\n\n\n\n

25 leg raises<\/p>\n\n\n\n

30 goblet squat<\/p>\n\n\n\n

25 crunches<\/p>\n\n\n\n

30 sec side plank (each side)<\/p>\n\n\n\n

15 jumping squat<\/p>\n\n\n\n

Day 17<\/strong><\/p>\n\n\n\n

20 Russian twists<\/p>\n\n\n\n

1 minute planks<\/p>\n\n\n\n

20 leg raises<\/p>\n\n\n\n

20 Russian Twists<\/p>\n\n\n\n

30 second bird dog (each side)<\/p>\n\n\n\n

20 leg raises<\/p>\n\n\n\n

Day 18<\/strong><\/p>\n\n\n\n

15 jumping squats<\/p>\n\n\n\n

15 goblet squats<\/p>\n\n\n\n

15 plie squats<\/p>\n\n\n\n

15 basic squats<\/p>\n\n\n\n

20 squat pulse<\/p>\n\n\n\n

Day 19<\/strong><\/p>\n\n\n\n

Rest<\/p>\n\n\n\n

Day 20<\/strong><\/p>\n\n\n\n

30 Russian twists<\/p>\n\n\n\n

1 minute planks<\/p>\n\n\n\n

30 leg raises<\/p>\n\n\n\n

30 Russian Twists<\/p>\n\n\n\n

30 second bird dog (each side)<\/p>\n\n\n\n

25 scissor kicks<\/p>\n\n\n\n

Day 21<\/strong><\/p>\n\n\n\n

20 jumping squats<\/p>\n\n\n\n

15 goblet squats<\/p>\n\n\n\n

15 plie squats<\/p>\n\n\n\n

15 basic squats<\/p>\n\n\n\n

20 squat pulse<\/p>\n\n\n\n

Day 22<\/strong><\/p>\n\n\n\n

Active rest (low intensity cardio)<\/p>\n\n\n\n

Day 23<\/strong><\/p>\n\n\n\n

30 second bird dog (each side)<\/p>\n\n\n\n

30 Russian twists<\/p>\n\n\n\n

1 minute planks<\/p>\n\n\n\n

30 leg raises<\/p>\n\n\n\n

30 Russian Twists<\/p>\n\n\n\n

30 second side planks (each side)<\/p>\n\n\n\n

25 scissor kicks<\/p>\n\n\n\n

Day 24<\/strong><\/p>\n\n\n\n

25 jumping squats<\/p>\n\n\n\n

30 goblet squats<\/p>\n\n\n\n

25 plie squats<\/p>\n\n\n\n

30 basic squats<\/p>\n\n\n\n

25 squat pulse<\/p>\n\n\n\n

Day 25<\/strong><\/p>\n\n\n\n

45 second bird dog (each side)<\/p>\n\n\n\n

30 Russian twists<\/p>\n\n\n\n

1 minute planks<\/p>\n\n\n\n

30 leg raises<\/p>\n\n\n\n

30 Russian Twists<\/p>\n\n\n\n

30 second side planks (each side)<\/p>\n\n\n\n

25 scissor kicks<\/p>\n\n\n\n

Day 26<\/strong><\/p>\n\n\n\n

Rest<\/p>\n\n\n\n

Day 27<\/strong><\/p>\n\n\n\n

30 jumping squats<\/p>\n\n\n\n

30 goblet squats<\/p>\n\n\n\n

30 plie squats<\/p>\n\n\n\n

30 basic squats<\/p>\n\n\n\n

30 squat pulse<\/p>\n\n\n\n

Day 28<\/strong><\/p>\n\n\n\n

1 minute bird dog (each side)<\/p>\n\n\n\n

35 Russian twists<\/p>\n\n\n\n

1 minute planks<\/p>\n\n\n\n

35 leg raises<\/p>\n\n\n\n

35 Russian Twists<\/p>\n\n\n\n

35 second side planks (each side)<\/p>\n\n\n\n

30 scissor kicks<\/p>\n\n\n\n

Day 29<\/strong><\/p>\n\n\n\n

40 jumping squats<\/p>\n\n\n\n

40 goblet squats<\/p>\n\n\n\n

40 plie squats<\/p>\n\n\n\n

40 basic squats<\/p>\n\n\n\n

40 squat pulse<\/p>\n\n\n\n

Day 30<\/strong><\/p>\n\n\n\n

1 minute bird dog (each side)<\/p>\n\n\n\n

40 Russian twists<\/p>\n\n\n\n

1 minute planks<\/p>\n\n\n\n

40 leg raises<\/p>\n\n\n\n

40 Russian Twists<\/p>\n\n\n\n

40 second side planks (each side)<\/p>\n\n\n\n

40 scissor kicks<\/p>\n\n\n\n

\"30<\/figure>\n","protected":false},"excerpt":{"rendered":"

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!<\/p>\n","protected":false},"author":1,"featured_media":190,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[19],"tags":[],"yoast_head":"\nRealistic 30 Day Ab and Squat Challenge - Unsinkable Mom<\/title>\n<meta name=\"description\" content=\"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!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/unsinkablemom.com\/30-day-ab-and-squat-challenge\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Realistic 30 Day Ab and Squat Challenge - 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