Marc’s 30 Day Squat, Abs and Push Up Challenge


In Which I Try, and Fail, So Try Again Harder

Last week I was looking on blogs and fitness sites and stuff, looking for advice on how to improve my running. Nearly all the sites advised the same thing, IMPROVE YOUR CORE.

I did a bit of research, got distracted by kitten videos, then did a bit more research. There were a lot of exercises that I recognised, Squats, Push Ups and the like, but loads that I didn’t. (Supermans, (Supermen?), Oblique Twists, Bridges.) Then, when I was looking into the exercises, I noticed a picture came up for a 30 Day Squat Challenge.

You start off on Day 1 doing about 50 Squats and by the end of the 30 Days you get to about 250. I also found an Ab Challenge, again 30 days, with a couple of easy to do exercises on it. (Again doing more and more each day.)

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.)

Which brings me to this:

Marcs 30 Day Squat, Abs and Push Up Challenge

30 Day Challenge

30 Day Challenge

Click this link to download the 30 Day Challenge for Word

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!

I gathered together all the info for the Squat Challenge and the Abs Challenge, (found some info for a Push Up Challenge too, because they help with your core), and made a chart.

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.

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.

Remember to eat healthy (you can out exercise a bad diet) and keep hydrated. If you feel like it’s too much, 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.

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.

Don’t wait for the 1st of the Month, or a Monday, get going!

Good luck!