Fit & Faithful
30 Day Challenge
SUNDAY
MONDAY
“She dresses herself in strength, and makes her arms strong”
–Proverbs 31:17–
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
STRETCH & PLAN
-where/when will
you work out?
10
20
10
15
push-ups
crunches
lunges
squats
10
20
10
15
push-ups
crunches
lunges
squats
12
25
12
18
push-ups
crunches
lunges
squats
12
25
12
18
push-ups
crunches
lunges
squats
15
30
15
20
push-ups
crunches
lunges
squats
__
__
__
__
__
push-ups
crunches
lunges
squats
walk/run
REST
Plan some meals for
this week to k eep
your nutrition on
track .
15
30
15
20
push-ups
crunches
lunges
squats
20
35
20
25
push-ups
crunches
lunges
squats
20
35
20
25
push-ups
crunches
lunges
squats
22
37
22
27
push-ups
crunches
lunges
squats
25
40
25
30
push-ups
crunches
lunges
squats
__
__
__
__
__
push-ups
crunches
lunges
squats
walk/run
REST
Incorporate some
cardio this week .
25
40
25
30
push-ups
crunches
lunges
squats
30
45
30
35
push-ups
crunches
lunges
squats
30
45
30
35
push-ups
crunches
lunges
squats
32
47
32
37
push-ups
crunches
lunges
squats
35
50
35
40
push-ups
crunches
lunges
squats
__
__
__
__
__
push-ups
crunches
lunges
squats
walk/run
REST
Last week ! Mak e
this habit stick to
k eep pushing past
30 days!
35
50
35
40
push-ups
crunches
lunges
squats
40
55
40
45
push-ups
crunches
lunges
squats
40
55
40
45
push-ups
crunches
lunges
squats
42
57
42
47
push-ups
crunches
lunges
squats
45
60
45
50
push-ups
crunches
lunges
squats
__
__
__
__
__
push-ups
crunches
lunges
squats
walk/run
REST
Tomorrow is the last
day, so give it all you
got!
__ push-ups
__ crunches
__ lunges
__ squats
Do as many as you
can!!
__ push-ups
__ crunches
__ lunges
__ squats
Why not 31 days?
__ push-ups
__ crunches
__ lunges
__ squats
Mak e this a daily
habit!
__ push-ups
__ crunches
__ lunges
__ squats
Add more each day!
__ push-ups
__ crunches
__ lunges
__ squats
Mak e changes to
see changes.
__ push-ups
__ crunches
__ lunges
__ squats
Why stop now???
This challenge is creat ed to push you to be active each day! As the daily work outs gradually build, challenge yourself to push past your limits. If there are some
days where you can k eep going, by all means, DO IT! You can spread these exercises throughout the day.
Push-ups: Can be assisted on your knees or unassisted on your feet. Just get them done! Work towards doing them all unassisted.
Crunche s: Any version of a core exercise will do. Even try throwing in a plank to challenge yourself even more. Instead of 50 crunches, do a 50 second plank.
Lunges: The rep indicates how many lunges to do per leg. Hold dumbbells for added resistance.
Squat: Dig deep, but maintain good posture and form. Hold dumbbells for added resistance.
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