Being a fitness enthusiast, I love doing various kinds of workouts, from CrossFit and Calisthenics to Powerlifting and bodybuilding.
Recently, I’ve designed and tried 30 day ab and squat challenge to enhance my cardiovascular fitness and shape my physique at home.
I did this workout for 15-20 minutes in every morning for one month. It helped me strengthen my legs and core and improve my endurance level.
After successfully completing the challenge, I decided to share my ab & squat challenge with you.
Whether you are male or female, you can try this ultimate, easy-to-follow, and effective squat and ab workout routine to strengthen and tone your legs, glutes, and core without equipment.
It will also help you shed your fat, enhance your athleticism, and improve your body composition.
Contents
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30 Day Ab and Squat Challenge to Sculpt Your Legs and Core
This program involves performing three different ab and squat exercises every day for one month. It will level up your fitness and ultimately help you achieve firm legs and core.
Day 1
- 10 Squat Jumps
- 15-sec Mountain Climber
- 10 Split Squat Jumps (5/side)
- 10 Crunches
- 10 Air Squats
- 45-sec Forearm Plank
- Perform three to five rounds with 2 minutes of rest between them.
Day 2
- 10 Goblet Squats
- 10 Plank Jacks
- 10 Hindu Squats
- 15-sec Crossbody Mountain Climber
- 10 Curtsy Squats (5/leg)
- 20 Alternate Heel Taps (10/side)
- Repeat three to five times with 2 minutes of rest in between.
Day 3
- 10 Pistol Squats (5 per leg)
- 10 Reverse Crunches
- 10 Frog Squats
- 20 Russian Twist (10 times/side)
- 10 Prisoner Squats
- 40-sec Side Plank (20/side)
- As many rounds as possible (AMRAP) in 15 minutes.
Day 4
- 10 Hindu Squats
- 10 Bicycle Crunches
- 10 Pop Squats
- 10 Leg Raises
- 10 Kneeling Squat Jumps
- 1-min Forearm Front Plank
- Five rounds for time.
Day 5
- 10 Squat Jumps
- 10 Dead Bug Crunches
- 10 Cossack Squats (5/side)
- 15-sec Scissor Kicks
- 10 Air Squats
- 20 Bird Dog Raises (10/side)
- Five rounds for time.
Day 6
- 12 Jumping Split Squats (6/leg)
- 5-10 Jackknife Crunches
- 10 Pop Squats
- 12 Oblique Crunches (6/side)
- 10 Pistol Squats (5 per leg)
- 12 Spiderman Plank (6 per side)
- Five rounds for time.
Day 7
- 10 Squat Jumps
- 15-sec Plank Army Crawl
- 10 Goblet Squats
- 10 V-ups
- 12 Lateral Squats (6 per leg)
- 20-sec Side Plank on each side
- Five rounds for time.
Day 8
- 10 Pop Squats
- 15-sec Plank Knee Tuck
- 12 Curtsy Squats (six per side)
- 20 Alternating Heel Taps (10/side)
- 10 Kneeling Jump Squats
- 10 Toe Tap Crunches
- Five rounds for time.
Day 9
- 10 Hindu Squats
- 30-sec Inchworm
- 12 Jumping Split Squats (six per side)
- 15 Seated Knee Tucks
- 10 Squat Pulses
- 10 Pulse up
- Five rounds for time.
Day 10
- 10 Squat Jumps
- 30-sec Bear Crawl
- 10 Lateral Squats (five per leg)
- 45-sec Forearm Plank
- 10 Air Squats
- 10 Side Plank Crunches on each side.
- Five rounds for time.
Day 11
- 15 Squat Jumps
- 20-sec Mountain Climber
- 16 Split Squat Jumps (8/side)
- 15 Crunches
- 15 Air Squats
- 1-minute Forearm Plank
- AMRAP in 20 minutes.
Day 12
- 15 Goblet Squats
- 15 Plank Jacks
- 15 Hindu Squats
- 20-sec Crossbody Mountain Climber
- 18 Curtsy Squats (8/leg)
- 20 Alternate Heel Taps (10/side)
- AMRAP in 20 minutes.
Day 13
- 12 Pistol Squats (6 per leg)
- 15 Reverse Crunches
- 15 Frog Squats
- 20 Russian Twist (10 times/side)
- 15 Prisoner Squats
- 30-second Side Plank on each side.
- AMRAP in 20 minutes.
Day 14
- 15 Hindu Squats
- 16 Bicycle Crunches (8 per side)
- 15 Pop Squats
- 15 Leg Raises
- 15 Kneeling Squat Jumps
- 1-min Forearm Front Plank
- AMRAP in 20 minutes.
Day 15
- 15 Squat Jumps
- 15 Dead Bug Crunches
- 16 Cossack Squats (8/side)
- 15-sec Scissor Kicks
- 15 Air Squats
- 20 Bird Dog Raises (10/side)
- AMRAP in 20 minutes.
Day 16
- 16 Jumping Split Squats (8/leg)
- 8-10 Jackknife Crunches
- 15 Pop Squats
- 16 Oblique Crunches (8/side)
- 12 Pistol Squats (6 per leg)
- 16 Spiderman Plank (8 per side)
- AMRAP in 20 minutes.
Day 17
- 15 Squat Jumps
- 20-sec Plank Army Crawl
- 15 Goblet Squats
- 10 V-ups
- 16 Lateral Squats (8 per leg)
- 30-sec Side Plank on each side
- AMRAP in 20 minutes.
Day 18
- 15 Pop Squats
- 20-sec Plank Knee Tuck
- 16 Curtsy Squats (8 per side)
- 20 Alternating Heel Taps (10/side)
- 15 Kneeling Jump Squats
- 15 Toe Tap Crunches
- AMRAP in 20 minutes.
Day 19
- 15 Hindu Squats
- 30-sec Inchworm
- 16 Jumping Split Squats (8 per side)
- 15 Seated Knee Tucks
- 15 Squat Pulses
- 15 Pulse up
- AMRAP in 20 minutes.
Day 20
- 15 Squat Jumps
- 45-sec Bear Crawl
- 16 Lateral Squats (8 per leg)
- 1-min Forearm Plank
- 12 Air Squats
- 12 Side Plank Crunches on each side.
- Five rounds for time.
Day 21
- 15 Squat Jumps
- 20-sec Mountain Climber
- 16 Split Squat Jumps (8/side)
- 15 Crunches
- 15 Air Squats
- 1-minute Forearm Plank
- AMRAP in 20 minutes.
Day 22
- 15 Goblet Squats
- 15 Plank Jacks
- 15 Hindu Squats
- 20-sec Crossbody Mountain Climber
- 18 Curtsy Squats (8/leg)
- 20 Alternate Heel Taps (10/side)
- AMRAP in 20 minutes.
Day 23
- 12 Pistol Squats (6 per leg)
- 15 Reverse Crunches
- 15 Frog Squats
- 20 Russian Twist (10 times/side)
- 15 Prisoner Squats
- 30-second Side Plank on each side.
- AMRAP in 20 minutes.
Day 24
- 15 Hindu Squats
- 16 Bicycle Crunches (8 per side)
- 15 Pop Squats
- 15 Leg Raises
- 15 Kneeling Squat Jumps
- 1-min Forearm Front Plank
- AMRAP in 20 minutes.
Day 25
- 15 Squat Jumps
- 15 Dead Bug Crunches
- 16 Cossack Squats (8/side)
- 15-sec Scissor Kicks
- 15 Air Squats
- 20 Bird Dog Raises (10/side)
- AMRAP in 20 minutes.
Day 26
- 16 Jumping Split Squats (8/leg)
- 8-10 Jackknife Crunches
- 15 Pop Squats
- 16 Oblique Crunches (8/side)
- 12 Pistol Squats (6 per leg)
- 16 Spiderman Plank (8 per side)
- AMRAP in 20 minutes.
Day 27
- 15 Squat Jumps
- 20-sec Plank Army Crawl
- 15 Goblet Squats
- 10 V-ups
- 16 Lateral Squats (8 per leg)
- 30-sec Side Plank on each side
- AMRAP in 20 minutes.
Day 28
- 15 Pop Squats
- 20-sec Plank Knee Tuck
- 16 Curtsy Squats (8 per side)
- 20 Alternating Heel Taps (10/side)
- 15 Kneeling Jump Squats
- 15 Toe Tap Crunches
- AMRAP in 20 minutes.
Day 29
- 15 Hindu Squats
- 30-sec Inchworm
- 16 Jumping Split Squats (8 per side)
- 15 Seated Knee Tucks
- 15 Squat Pulses
- 15 Pulse up
- AMRAP in 20 minutes.
Day 30
- 15 Squat Jumps
- 45-sec Bear Crawl
- 16 Lateral Squats (8 per leg)
- 1-min Forearm Plank
- 12 Air Squats
- 12 Side Plank Crunches on each side.
- AMRAP in 20 minutes.
30 Day Squat and Ab Challenge PDF
Download this 30 day ab and squat challenge PDF for offline use. And if any of the exercises are difficult for you, you can replace them with the ones you can do. You can also adjust the number of reps, rounds, and rest time depending on your fitness level.
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