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30-Day Workout Plan: Daily Exercises

This 30-day workout plan consists of daily exercises focused on burpees, squats, crunches, pushups/arms, and planks. The plan progresses each exercise over the course of the month, increasing the number of reps or sets each week to continually challenge the body. Rest days are included every 5-7 days to allow muscles to recover. The goal is to build strength, endurance, and overall fitness through consistent training and gradual increases in intensity.

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Iordache Adrian Gabriel
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5 views1 page

30-Day Workout Plan: Daily Exercises

This 30-day workout plan consists of daily exercises focused on burpees, squats, crunches, pushups/arms, and planks. The plan progresses each exercise over the course of the month, increasing the number of reps or sets each week to continually challenge the body. Rest days are included every 5-7 days to allow muscles to recover. The goal is to build strength, endurance, and overall fitness through consistent training and gradual increases in intensity.

Uploaded by

Iordache Adrian Gabriel
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd

30 days workout

Burpee Squat Crunch Arms Plank Progress


Day 1 2*15 250 20 6+8 20
Day 2 2*15 260 25 6+8 20
Day 3 2*20 270 30 6+10 30
Day 4 2*20 280 35 6+10 30
Day 5 Rest Rest Rest Rest 40
Day 6 2*25 290 40 8+10 Rest
Day 7 2*25 300 45 8+12 45
Day 8 2*25 310 50 8+12 45
Day 9 3*15(pushup) 320 55 8+15 60
Day 10 Rest Rest Rest 10+15 60
Day 113*15(pushup) 330 60 10+15 60
Day 123*15(pushup) 340 65 Rest 90
Day 133*25(pushup) 350 70 8+12 Rest
Day 143*25(pushup) 360 75 8+12 90
Day 15 4*20 Rest Rest 8+12 90
Day 163*25(pushup) 370 80 8+15 120
Day 17 4*20 380 85 10+15 120
Day 18 4*20 390 90 10+15 150
Day
3*20(pushup)+15
19 sec plank
400 95 Rest Rest
Day
3*20(pushup)+15
20 sec plank
Rest Rest 10+18 150
Day
3*20(pushup)+15
21 sec plank
410 100 10+18 150
Day
3*25(pushup)+15
22 sec plank
420 105 10+18 180
Day
3*25(pushup)+15
23 sec plank
430 110 10+20 180
Day
3*25(pushup)+15
24 sec plank
440 115 10+20 210
Day 25 Rest Rest Rest 10+20 210
Day 26 3*30 450 120 Rest Rest
Day 27
3*15+30 sec plank460 125 12+22 240
Day 283*30(pushup) 470 130 12+22 240
Day 29
3*15+30 sec plank485 135 12+22 270
Day 30 4*30 500 Rest 12+25 300

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