30 Day Squats And Crunches Workout (Download PDF)

Squats And Crunches Workout

Squats And Crunches Workout

Give your body the attention it deserves and try this killer workout to strengthen your abs, legs and butt.

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Scroll Below To See Full Instructions Along With Our Printable PDF For The 30 Day Squats And Crunches Workout

1) 2 exercises with video instructions for each exercise

2) Infographic with visual instructions to follow online

3) Print PDF available at the end of the infographic

Day 1 25 Squats 10 Crunches
Day 2 30 Squats 15 Crunches
Day 3 35 Squats 20 Crunches
Day 4 40 Squats 25 Crunches
Day 5 30 Squats 10 Crunches
Day 6 50 Squats 30 Crunches
Day 7 55 Squats 35 Crunches
Day 8 60 Squats 40 Crunches
Day 9 REST DAY
Day 10 25 Squats 10 Crunches
Day 11 65 Squats 50 Crunches
Day 12 70 Squats 60 Crunches
Day 13 05 Squats 05 Crunches
Day 14 10 Squats 10 Crunches
Day 15 20 Squats 30 Crunches
Day 16 45 Squats 30 Crunches
Day 17 70 Squats 50 Crunches
Day 18 REST DAY
Day 19 5 Squats 5 Crunches
Day 20 25 Squats 10 Crunches
Day 21 35 Squats 15 Crunches
Day 22 55 Squats 25 Crunches
Day 23 55 Squats 40 Crunches
Day 24 65 Squats 50 Crunches
Day 25 65 Squats 60 Crunches
Day 26 85 Squats 70 Crunches
Day 27 REST DAY
Day 28 95 Squats 80 Crunches
Day 29 95 Squats 90 Crunches
Day 30 100 Squats 100 Crunches

Squats And Crunches Challenge

How To Do Squats Properly

How To Do Squats Properly (See Video)

1) Stand straight with your feet hip width apart and your arms down by your side

2) While looking straight ahead squat down keeping your knees in line with your feet

3) As you lower into a squat start to raise your arms out in front of you for balance

4) Keep a neutral spine at all times while tightening your glutes and core

5) Squat until your hip joint is lower than your knees and never let your knees go over your toes

6) Pause then lift back up and squeeze your glutes as you move back to the starting position

How To Do Crunches Properly

How To Do Crunches (See Video)

1) Lie flat on your back with your knees bent and feet flat on the floor, hip width apart

2) Place your hands at the back of your head, do not lock your fingers or pull your head up

3) Place your elbows to the side and push the small of your back into the floor to engage your abs

4) Tilt your chin slightly, leaving a few inches space between chin and chest

5) Begin to roll your shoulders off the floor and gently pull in your abs

6) Lift your shoulders about 4 inches and your lower back should always remain on the floor

7) Hold for a moment at the top then slowly lower back down

See INFOGRAPHIC Below

30 Day Squats And Crunches Workout

Print PDF Below

Download 30 Day Squats And Crunches Workout PDF Download PDF

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