Lately I’ve been feeling, how should I say it… fluffy. Mushy around the edges, flabby, soft, etc.
Please tell me you know how I feel!?
With fall comes my desire to bake and cook and eat all kinds of goodies, and I tend to gain a few pounds every time the leaves start to drop.
That is why I’m going to attempt a 30 day fitness challenge!
And I want YOU to join me…
I compiled a few different challenges I’ve seen into one challenge:
The 30 Day Squats, Planks, & Push-Ups Challenge!
I came up with a progress sheet to put wherever you do your workout, in your room, spare bedroom, living room, take it with you to the gym ,whatever. You write down your results next to your goal number for each workout, and then see where you’re at in 30 days!
(With the exception of the push-up. I’ve found people vary a TON in how many they can do starting out, so that one is just based on how many you can do starting out, and you go from there.)Day 1 starts at a 10 second plank, 30 squats, and however many push-ups you can do.
(With the exception of the push-up. I’ve found people vary a TON in how many they can do starting out, so that one is just based on how many you can do starting out, and you go from there.)Day 1 starts at a 10 second plank, 30 squats, and however many push-ups you can do.
The numbers I’m starting out with should be totally manageable for most people, I am particularly out of shape so I wanted to start slow and work my way up.
If you can do more or less, feel free to use the blank sheet and put in your own numbers based on your fitness level!
If you can do more or less, feel free to use the blank sheet and put in your own numbers based on your fitness level!
Here are the progress sheets that I came up with:
30 Day Fitness Challenge Progress Sheet- Nov. 1-Dec. 1st, Version 1
30 Day Fitness Challenge Progress Sheet- Nov. 1-Dec. 1st, Version 2
30 Day Fitness Challenge Progress Sheet- Nov. 1-Dec. 1st, Version 3
30 Day Fitness Challenge Progress Sheet- Fill In The Dates
30 Day Fitness Challenge Progress Sheet- Nov. 1-Dec. 1- Fill In Your Goals
30 Day Fitness Challenge Progress Sheet- Nov. 1-Dec. 1- Fill In Your Goals
30 Day Fitness Challenge Progress Sheet- Blank
Don’t push yourself harder than you should. If you pull a muscle you kind of kill your challenge right then and there! That being said DO push yourself, keeping your personal limits in mind.
Here are some links for how to do each workout the right way:
Proper form and technique is key, otherwise you could hurt yourself, and you might not be getting the full benefit of each movement!
If you need some inspiration along the way, check out my “Workouts & Fitness” board on Pinterest.Need more motivation? Check out these awesome Instagram accounts!:
@JUSTBOSSGIRLS, @HEALTHIER_WORLD, @CHONTEL_HIITSTATION, @INSTAGRAMFITFOODS, @ASHLEYSKY, @FACTSOFHEALTH, @TONEDTANNEDANDFITNESS, @THEULTIMATEFITSPO, @ALEXANDRABRINGFit Tips:
If you need some inspiration along the way, check out my “Workouts & Fitness” board on Pinterest.Need more motivation? Check out these awesome Instagram accounts!:
@JUSTBOSSGIRLS, @HEALTHIER_WORLD, @CHONTEL_HIITSTATION, @INSTAGRAMFITFOODS, @ASHLEYSKY, @FACTSOFHEALTH, @TONEDTANNEDANDFITNESS, @THEULTIMATEFITSPO, @ALEXANDRABRINGFit Tips:
*Turn your timer over when doing your plank, I bet you’ll be able to go longer than you thought you could!
*No “girl” or “knee” push ups!! Just do the real thing, even if you can only do a few! They work out so many more muscles and you WILL be able to do more and more as you do more each day!
*Eat clean! When doing this challenge (well actually, just in life) be more conscious of what you’re eating.
If you know you’re going to do the challenge when you get home at night, you’ll probably be less inclined to eat that cupcake or scarf that doughnut during the day!*Squat low! Keeping your form in mind, get that butt as low as you can, and squeeze when you come up! You’ll get more results out of each squat.
If you know you’re going to do the challenge when you get home at night, you’ll probably be less inclined to eat that cupcake or scarf that doughnut during the day!*Squat low! Keeping your form in mind, get that butt as low as you can, and squeeze when you come up! You’ll get more results out of each squat.
*Drink tons of water! This is just a good life tip really.I’m posting about this for a few reasons, but a big one being that I need accountability!
I’ve tried a challenge like this before, and I think I made it about 10 days and I was tired on day 11 and forgot about it, blah blah excuses excuses, basically I just stopped.
BUT if we do it TOGETHER and you guys KNOW I’m doing it, I have to make it to 30 days!
Please join me??
It’s a small portion of your day and I’ll bet you a million dollars you see some major results.
(I don’t have a million dollars, but you get my point…)
And of COURSE keep doing your regular workouts (and if you haven’t been working out, start!) and try to manage your diet. That goes for any fitness routine.
I’m so excited for this, and I hope you are too.
Please feel free to email me with any questions or comments or tips or just to say hi, I’d love to know who’s with me!xoxo
I’ve tried a challenge like this before, and I think I made it about 10 days and I was tired on day 11 and forgot about it, blah blah excuses excuses, basically I just stopped.
BUT if we do it TOGETHER and you guys KNOW I’m doing it, I have to make it to 30 days!
Please join me??
It’s a small portion of your day and I’ll bet you a million dollars you see some major results.
(I don’t have a million dollars, but you get my point…)
And of COURSE keep doing your regular workouts (and if you haven’t been working out, start!) and try to manage your diet. That goes for any fitness routine.
I’m so excited for this, and I hope you are too.
Please feel free to email me with any questions or comments or tips or just to say hi, I’d love to know who’s with me!xoxo
(Visited 3,107 times, 3,107 visits today)
Ummmm. Totally going to do this. I just found out I have a work trip to LA in a month and a half. Gotta look good in a bathing suit.
YES! 100% it’ll be worth it, I’m jealous you get to go to LA! 🙂
my sister and I are starting this today! we’re going to take before and after pics :))))
Ah so exciting, I would LOVE to see them!
I’m late but I’m in, I feel exactly like you described; a bit too soft these days! Fortunately my weight hasn’t gone up but I’ve lost muscle tone from working so much and not moving enough! Thanks for posting, your printouts saved me time!
I’m not able to download the files for some reason 🙁
I’m sorry to hear that, what happens when you try to click the link, it doesn’t pull up in Google Docs?
Hi Jackie! Im sorry I got here so late but I really, really know what you’re talking about above. Recently, it’s become my everday thinking. My husband is deployed and I’m just so sick of being out of shape. My weight used to be ok until a month or two back when I went a few lbs over my ‘healthy’ range. I want to get healthy n fit AND surprise him.
I’ll use your progress sheets. Wish me luck!
P.S. I hope you achieved your goal!
I know just what you mean! I hope these sheet help, remember not to push yourself too far! Pulling a muscle won’t help you reach your goals 🙂 I’d love to hear your progress at the end of the 30 days if you do the challenge, good luck girl!!
will this work? currently im 18 yold. and weight 61 kg. at 153 cm…i count my bmi…so my ideal weight is 51-55 kg ( at least 5-10 kg i need to lose. 🙂 and im targerting to lose this weight about 2 months. starting may until june 🙂 before i enter university 🙂 need to lose all my holiday fat. im asian…and we eat rice daily haha 🙂 ? can you help me? TQ 🙂