I found this while surfing the web and thought I'd give it a try, feel free to try it with me. The only change I'm going to make is that anywhere it mentions to do push-ups, I'm also going to do that same number of pull-ups.
Week One
Day 1: 20 walking lunges, 10 push-ups, 25 jumping jacks (4 rounds)
Day 2: 10 burpees (you can modify these by going down onto your knees and putting your legs out slower if needed), 1 minute plank, 1 minute side plank (both sides) (3 rounds)
Day 3: 25 air squats, 10 sit-ups, (4 rounds)
Day 4: Longer run (or whatever it is that you like to do–biking, swimming, etc) that lasts at least 30 minutes)
Day 5: Rest Day
Day 6: Ten vertical jumps ( crouch down, then jump as high as you can, land and do it again), 10 push-ups (5 rounds)
Day 7: Run 1 mile, for time, followed by 100 jumping jacks
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Week Two
Day 8: 10 burpees (you can modify these by going down onto your knees and putting your legs out slower if needed), 1 minute plank, 1 minute side plank (both sides) (3 rounds)
Day 9: How many rounds in 10 minutes (keep going, taking breaks between sets if needed for 10 minutes): 5 push-ups, 10 sit-ups, 15 air squats
Day 10: 20 walking lunges, 50 jumping jacks (4 rounds)
Day 11: Longer run (or whatever it is that you like to do–biking, swimming, etc) that lasts at least 30 minutes
Day 12: Rest day
Day 13: 15 vertical jumps (crouch down, then jump as high as you can, land and do it again), 10 push-ups (5 rounds)
Day 14: Run 1 mile, for time, followed by 100 jumping jacks
Week Three
Day 15: 15 burpees (you can modify these by going down onto your knees and putting your legs out slower if needed), 1 minute plank, 1 minute side plank (both sides) (3 rounds)
Day 16: How many rounds in 10 minutes (keep going, taking breaks between sets if needed for 10 minutes): 5 push-ups, 10 sit-ups, 15 air squats
Day 17: 30 walking lunges, 50 jumping jacks (4 rounds)
Day 18: Longer run (or whatever it is that you like to do–biking, swimming, etc) that lasts at least 30 minutes
Day 19: Rest day
Day 20: 15 vertical jumps (crouch down, then jump as high as you can, land and do it again), 10 push-ups (5 rounds)
Day 21: Run 1 mile, for time, followed by 100 jumping jacks and 20 sit-ups
Week Four
Yes, this final week lasts 9 days. No, I’m not sorry. Because when you’re done, you’re gonna look at yourself in the mirror and say, “I did it!!!” And your muscles will thank you. Remember: Reduce reps if needed, or increase reps if desired! Be ready for Day 30: It’s a doozy!
Day 22: 15-20 burpees (you can modify these by going down onto your knees and putting your legs out slower if needed), 90 second plank, 90 second side plank (both sides) (3 rounds)
Day 23: 20 vertical jumps (crouch down, then jump as high as you can, land and do it again), 10 push-ups (5 rounds)
Day 24: 100 air squats, 100 jumping jacks for time
Day 25: Longer run (or whatever it is that you like to do–biking, swimming, etc) that lasts at least 30 minutes
Day 26: Rest Day
Day 27: Run 1 mile, for time, followed by 30 sit-ups
Day 28: Leap forward (jump as far as you can with both feet) 20 times (3 rounds)
Day 29: How many rounds in 10 minutes (keep going, taking breaks between sets if needed for 10 minutes): 10 push-ups, 10 sit-ups, 15 air squats
Day 30: Today’s workout will sum up what we’ve done and will take a bit longer than other days, so set aside a little bit more time than normal! For today:
*20 lunges, 15 push-ups (5 rounds)–decrease push-up reps if needed
*15 sit-ups, 15 air squats (5 rounds) — or up the reps to 20 each
*150 jumping jacks
*jump rope for 1 minute
*20 vertical jumps
*10 burpees
*15 sit-ups, 15 air squats (5 rounds) — or up the reps to 20 each
*150 jumping jacks
*jump rope for 1 minute
*20 vertical jumps
*10 burpees
Great job!!! You’ve done it! If you’ve completed the 30 days, post me a comment and let me know how you did!
Note: I am not a personal trainer or fitness coach. Please check with your medical professional before doing this program.
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