0

30 Day Ab & Squat Challenge

Download the full 213 page fitness tracker workout booklet pdf for only $5.00

Digital download optimised for cell phones, containing all 18 of the 30 day fitness challenges along with exercise techniques.

Buy Now view preview

Sign up for daily challenge email updates

If you do not wish to purchase the fitness tracker pdf booklet you can receive a free email every day outlining what is involved in your 30 day fitness challenge.

Take up the 30 Day Ab And Squat Challenge this month to tone up your core, leg & butt muscles and body strength to the max.

This is one of our most popular challenges to date and gives off the best results – if you stick to it and complete all 30 days !

The 30 day ab and squat challenge will help you to tone up your core and butt areas, giving you fantastic results if you complete the challenge.  The regular 30 day ab challenge and 30 day squat challenge are our most popular 30 day fitness challenges, so this is a combination of the two.

The 30 day ab and squat challenge have 3 different exercises which you have to do each day, and the time spent doing the exercise slowly increases day by day to help you build up your core body muscle strength gradually, ensuring you are able to complete the final day of the challenge easily.

You only have to do the amount of reps shown in the fitness workout booklet once per day, however, if you are feeling brave then you can repeat each days challenge as many times as you like – however, remember by day 30 it will be very hard to do multiple times.

Buy Now $5 view preview

Why Choose This Challenge?

The 30 day abs and squat challenge is a great mixture of 2 of the most popular challenges, and will give you a full body workout.

You will be working your core and lower body muscles each day as you complete 3 basic exercises – squats, crunches and situps.

By doing these 3 moves each day following the reps in the fitness workout booklet download, which you can purchase below, you will see a big improvement in your core strength and tightness of your leg and butt areas.

This 30 day abs and squat challenge is tough but gives fantastic results – and if you think it is too easy try harder variations of the exercises for an added boost.

Exercises In This Challenge

Crunch

  1. Lie flat on your back with your knees bent and feet flat on the floor, hip width apart
  2. Place your hands slightly either side of your head, do not lock your fingers or pull the head up
  3. Push the small of your back into the floor to engage the abdominals
  4. Tilt your chin slightly, leaving a few inches space between chin and chest
  5. Begin to roll your shoulders off the floor
  6. Your shoulders should leave the floor by about 4 inches and your lower back should always remain on the floor
  7. Hold for a moment at the top then slowly move back down

Squats

  1. Stand tall with your feet hip width apart and your arms down by your side
  2. Start to lower your body back as far as you can by pushing your hips back and bending your knees and pushing your body weight into your heels
  3. As you are lowering into the squat your arms will start to raise out in front of you for balance
  4. Keep a neutral spine at all times and never let your knees go over your toes
  5. The lower body should be parallel with the floor and your chest should be lifted at all times not rounded.
  6. Pause then lift back up in a controlled movement to the starting position

Situps

  1. Lie on your back with your knees bent and you feet flat on the floor.
  2. Place your finger tips behind your ears.
  3. Pull your shoulder blades back so your elbows are out to the side.
  4. Brace your abs and then raise your body up towards your knees, shoulders should be lifted of the floor.
  5. Head always looking straight, no chin on chest and do not pull the head forward.
  6. Roll back down to the starting position.

Buy the full challenge workout booklet

Purchase the exclusive 30 day fitness challege workout booklet which contains all of the challenges in mobile device optimised format.

Buy Now $5 view preview

How To Do A Situp Video Demonstration

Purchase the workout booklet

We have put together a fantastic 213 page booklet which includes all of the 30 day fitness challenges along with exercise tutorial guides.

This booklet can be downloaded and stored on your mobile phone for quick and easy access and includes all the challenges, not just the 30 day squat challenge.

To purchase this exclusive book let which can not be found anywhere else simply click the buy now button below and complete the checkout process.

The 30 day fitness challenge team has worked on this project for the past 3 months and know it is the very best product we can possibly product. There has never been a better way to complete the 30 day fitness challenges than with our workout booklet.

Price: $5.00

Buy Now $5 view preview

30 Day Fitness Challenges Booklet

30 Day Fitness Challenges You May Want To Try

Sign up for daily challenge email updates

If you do not wish to purchase the fitness tracker pdf booklet you can receive a free email every day outlining what is involved in your 30 day fitness challenge.