30 Day Challenge

Marc’s 30 Day Squat, Abs and Push Up Challenge – No Gym, No Equipment

(Re-written from my Blog entry so that people can send me their stats and measurements and/or pics if you want to!)

As you may of heard, there are loads of 30 Day Challenges out there on the internet. I was interested in ones that build up your core as I heard this improves your running, so I searched for a few. Amongst others, the main ones that came up were:

  • 30 Day Squat Challenge
  • 30 Day Sit Up Challenge
  • 30 Day Crunches Challenge
  • 30 Day Plank Challenge
  • 30 Day Abs Challenge
  • 30 Day Core Challenge
  • 30 Day Push Up Challenge

Phew! Already tired!

I downloaded a few of the pics to my phone, then gave it a go. I did the first 3 days no problem, then day 4 was a rest day. At the end of day 5 I remembered that I’d forgotten to do the exercises that day, so decided to carry on as normal and skip the next rest day so that I’d catch up. At the end of day 6 I remembered that I’d forgotten to do the exercises on that day too. Bugger.

The problem, I realised, is that I’m easily distracted. (Along with being addicted to Biggest Loser, I’m now a fan of Extreme Couponing and Bitchin’ Kitchin. Normally one of these on at all times so easy to get way-laid.)

I took a bit of time to gather up all the info that I’d found for the various 30 Day Challenges that Google threw at me and made it into one easy(ish) to read chart.

Which brings me to this:

Marcs 30 Day Squat, Abs and Push Up Challenge

30 Day Challenge

30 Day Challenge

Download the 30 Day Challenge for Word by clicking this link!

A no gym, no equipment, 30 Day Squat Challenge, 30 Day Abs Challenge, 30 Day Push Up Challenge, 30 Day Fitness Challenge, all in one!

Push Ups

Push Ups

Do I know what I’m doing? Not really. Do I have any medical knowledge? None. Should you follow this Challenge? Up to you. Can you sue me if you get injured? Nope! Like I said, I have no medical knowledge and if you take this challenge on, it’s on your own head. (And shoulders. And Abs. And Core.)



Weigh yourself before you start the 30 days, then again after you’ve done Days 10, 20 and 30. Make a note each time on the chart. Measure yourself too before you start and after Days 10, 20 and 30. Measurements can be a better inclination of weight loss and fitness than weight alone. On the Challenge I’ve written to measure Hips, Waist, Chest and Torso but feel free to add more.

Sit Ups

Sit Ups

Take a photo before you start, front and side, and then take the same photos in the same clothes after day 30. If you want to, you can send me the photos and I’ll put them up on here so you can show off. If not, at least you can feel smug when looking at them.

Remember to eat healthy (you can’t out exercise a bad diet) and keep hydrated.

Standard Crunch

Standard Crunch

If you feel like it’s too much, do the Half Challenge. Half the numbers shown for each day. If the number ends in a half, don’t do half an exercise, round it up. So if it says 15 Push Ups but you’re doing half the numbers, do 8 Push Ups.

If by Day 10 it’s getting tough, do half of each number shown, rest for five minutes, then do the other half of each exercise. After Day 20 feel free to break it down into 3 reps if you need to.

Leg Raises

Leg Raises

You can copy and save the picture above, or click the link underneath the picture to download the Word document.

Print it out, stick it on a cupboard or the fridge, and cross each day off with a big red pen so your progress is there to see.



Give yourself a start day for the 30 Day Challenge. A couple days or so from now, or the next Monday. I find this gets me geared up for when the start date comes around and I’m ready to go! Let me know how you do! (If you do it)

Remember to use good form. If you aren’t 100% sure on an exercise, YouTube it.

Good luck!


Got a Facebook message saying someone doing the Half Challenge has lost an inch from her waist in 7 days, and has had compliments! (I’m guessing compliments for how she looks, not for poetry or pottery or something. Why would she tell me that?)


31 thoughts on “30 Day Challenge

  1. Nice, comprehensive plan! I think I’ll add it to my regime and blog about it as well. I’ll probably modify a couple of them however. Leg raises and traditional sit-ups aren’t good for the low back. But I think I have an idea of what I will be doing in stead.


  2. Sounds like a good overall strength and conditioning workout for triathletes (if you have any time left!). Thanks for the post.

  3. hellloooo! thanks for stopping by thefirst2hours, and for your great content here. 30 day work outs are taking over the world (and pinterest!)

  4. Pingback: Bodybuilding 30 Day Abs And Squats

  5. Sorry to ask a non-related question on your blog, but how did you get the bar at the top of your page with different categories?

  6. inspiring and sounds great

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  8. I’m starting today… I’ll blog my progress. 😀

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  11. Hey thanks for the like on my post. I saw your 30 day challenge and I love it so I’m going to give it a go starting tomorrow. I’m currently a nobody on youtube but I’m giving you a shoutout nonetheless. Thanks for the challenge! Looking forward to trying it 🙂

  12. I just completed some other 30 day squat challenge last night with 200 deep squats! I will give the abs a try but I’m not sure I can do the push up! 🙂

  13. I don’t like challenges but i have begun a four week program. I am focusing on my mid section and my thighs. I’ll be using machines but I will think of you.

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  15. Maybe worth a go for a runner who traditionally shuns everything that isn’t cardio or hill related… I’ll let you know how I do!

  16. Doing the Beachbody T-25 challenge on the 15th. It’s going to be intense!

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  18. I like this! Simple, but not easy. I’m in the middle of my Holiday Challenge, but might adopt this one for the New Year. Great idea!

  19. I’m on day 5 and I’ve lost 1,5 kg. With every day excercises seems to be easier to complete 🙂

  20. Wow I definitely need to do this. I know I’m late but I really want to work this into my weight loss journey. Ps. Thank you for the post like.

  21. I’m doing the squat, plank, wall sit and burpee challenges!

  22. Great – I’m definitely going to do this! Thanks

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  25. You have inspired me to do challenges. I am currently in day 12 of the plank challenge and today I start the 30 day squat challenge. I am up to 90 seconds of the plank. I have to say, while not easy, the steady increments of planking seconds really do the trick. I have been very pleased with the results.

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