30 Day Squats And Crunches Workout Get Results Now (Download PDF)

Crunches Exercise

Squats And Crunches Workout

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

Squats And Crunches Workout

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

1st Day: 25 Squats 10 Crunches
2nd Day: 30 Squats 15 Crunches
3rd Day: 35 Squats 20 Crunches
4th Day: 40 Squats 25 Crunches
5th Day: 30 Squats 10 Crunches
6th Day: 50 Squats 30 Crunches
7th Day: 55 Squats 35 Crunches
8th Day: 60 Squats 40 Crunches
9th Day: REST DAY

10th Day: 25 Squats 10 Crunches
11th Day: 65 Squats 50 Crunches
12th Day: 70 Squats 60 Crunches
13th Day: 05 Squats 05 Crunches
14th Day: 10 Squats 10 Crunches
15th Day: 20 Squats 30 Crunches
16th Day: 45 Squats 30 Crunches
17th Day: 70 Squats 50 Crunches
18th Day: REST DAY

19th Day: 05 Squats 5 Crunches
20th Day: 25 Squats 10 Crunches
21st Day: 35 Squats 15 Crunches
22nd Day: 55 Squats 25 Crunches
23rd Day: 55 Squats 40 Crunches
24th Day: 65 Squats 50 Crunches
25th Day: 65 Squats 60 Crunches
26th Day: 85 Squats 70 Crunches
27th Day: REST DAY

28th Day: 95 Squats 80 Crunches
29th Day: 95 Squats 90 Crunches
30th Day: 100 Squats 100 Crunches

Squats And Crunches Challenge

How To Do Squats Properly

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

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


30 Day Squats And Crunches Workout

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Rhonda Shade

Written by Rhonda Shade

My name is Rhonda Shade founder of Change In Seconds. After 10 years in the fitness industry I created Change In Seconds a healthy lifestyle resource.

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