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30 Day Ab and Squat Challenge

30 Day Ab and Squat Challenge

Any exercise is good exercise, but if you’re not getting the results you want it may be time to mix up your routine. Strength training is one of the best ways to lose weight as your body continues to burn calories long after you’re done. Don’t have weights? No problem. Challenge yourself to a 30 Day Ab and Squat Challenge using only your body weight.

Before you begin, make sure you know how to complete the exercises effectively.


Using a yoga mat, lie down on your back, your feet on the floor, knees bent, fingers behind the ears. While engaging your core, pull your body upward toward your knees while keeping your head straight. Your chin should not be touching your chest and your neck should not be strained. Lower yourself back down to the starting position. The movements should be slow and deliberate. Sit-ups target your abdominal muscles and hips giving you a solid core.


Crunches are similar to sit-ups in that they work the abs but with a lesser range of motion. To complete a crunch, start in the same position as you would for a sit-up. Your feet should be hip-width apart. Tilt your chin slightly (not touching your chest), pull your abs inward, and curl forward so that your head, neck, and shoulder blades are off the ground. Slowly lower and repeat. Crunches will develop your abs and lower back if you use proper form.


Stand with your feet slightly wider than hip-width, put your arms straight out and parallel to the ground. While keeping your spine neutral with your head up and eyes looking forward, slowly bend your knees and push your booty back as if you’re sitting down in a chair. Aim for a parallel squat by making sure your hip joint is lower than your knees. Also watch that your knees are in line with your feet. Squeeze your glutes on the way up to target the muscle group you’re working with. A proper squat will work your entire body, not just your backside.

30 Day Abs and Squats Challenge by Fitness Republic

Repetitions are done in the following order: Sit-Ups, Crunches, Squats

Day 1: 10, 10, 25

Day 2: 20, 15, 30

Day 3: 5, 20, 35

Day 4: 10, 25, 40

Day 5: 5, 10, 30

Day 6: 15, 30, 50

Day 7: 20, 35, 55

Day 8: 30, 40, 60

Day 9: Rest Day

Day 10: 10, 10, 25

Day 11: 40, 50, 65

Day 12: 45, 60, 70

Day 13: 5, 5, 5

Day 14: 10, 10, 10

Day 15: 20, 30, 20

Day 16: 25, 30, 45

Day 17: 40, 50, 70

Day 18: Rest Day

Day 19: 5, 5, 5

Day 20: 10, 10, 25

Day 21: 20, 15, 35

Day 22: 20, 25, 55

Day 23: 10, 40, 55

Day 24: 10, 50, 65

Day 25: 15, 60, 65

Day 26: 20, 70, 85

Day 27: Rest Day

Day 28: 25, 80, 95

Day 29: 30, 90 95

Day 30: 40, 100, 100

Once you complete the program in its entirety, you will undoubtedly see and feel the results. Another important note before you begin is to eat as healthy as possible since diet plays a significantly larger role in strength building and weight loss. As the scale is not always a good measure of success, be sure to take measurements of your waist and a few “before” pictures to see your progress after 30 days. Remember this will only take 5-20 minutes per day—a small price to pay for a solid core. Get to it!

Photo by Jonathan Borba

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Mike Swan

Mike Swan

View all posts by Mike Swan

Mike Swan is co-Founder of, he has been developing his own in-home gym workouts for the last 5 years, holds a black belt in Tae Kwon Do and is an avid runner. He loves spending time with his family and can be found in the pool on a hot summer day with his thoughts and a cocktail.

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