31 day challenge Sunday 1

ABS

Monday 2

ARMS

Tuesday 3

BOOTY

Wednesday 4

Thursday 5

Friday

ABS 25 Foot to Foot Crunch 25 BicycleCrunch 25 Sit Ups 25 Leg Lifts 25 LegUp Touch Crunch 25 DoubleCrunch

6

ARMS 25 Push Ups 25 Chair Dips 25 Overhead Press w/ weight 25 AlternatingHammer Curls 25 Bent Over Row

7

13

ABS 30 Foot to Foot Crunch 30 BicycleCrunch 30 Sit Ups 30 Leg Lifts 30 LegUp Touch Crunch 30 DoubleCrunch

14

21

25 Boat Twist 25 Boat Twist w/ Raised Leg 25 BicycleCrunch 25 Vertical Leg Crunch 25 Sit Ups 25 Leg Lifts

25 BentOver Row 25 Upright Row 25 Chest Press w/ weight 25 Overhead Press w/ weight 25 AlternatingBicep Curls

25 Walking Lunges w/ weight 25 Squats w/ weight 25 Hip Bridge 25 Side Lunges 25 Side Lying LegLifts

8

9

ABS 30 Sec Circuits MountainClimbers Scissors Double Crunch V Ups BicycleCrunch Leg Lifts Plank

10

ARMS 30 Sec Circuits Tricep Extension Dumbbell Press Tricep Kickback Bicep Curl Chair Dips AlternatingHammer Curls

11

BOOTY 30 Sec Circuits Dead Lifts Leg Extensions Butt Thrashers Squats Heel Clappers Side Lying Leg Lifts

12

16

17

ABS 30 Boat Twist 30 Boat Twist w/ Raised Leg 30 BicycleCrunch 25 Vertical Leg Crunch 30 Sit Ups 30 Leg Lifts

18

ARMS 30 Push Ups 30 Chair Dips 30 Overhead Press w/ weight 30 AlternatingHammer Curls 30 Bent Over Row

19

BOOTY 30 Dumbbell Lunges 30 Dumbbell Dead lifts 30 Hip Bridge 30 Leg Extensions 30 Rear Lunge

20

24

25

26

27

REST DAY

15

BOOTY

30 Walking Lunges w/ weight 30 Squats w/ weight 30 Hip Bridge 30 Side Lunges 30 Side Lying LegLifts

22

ARMS

REST DAY

23

BOOTY

30 Sec Circuits Tricep Extension Dumbbell Press Tricep Kickback Bicep Curl Chair Dips AlternatingHammer Curls

30 Sec Circuits Dead Lifts Leg Extensions Butt Thrashers Squats Heel Clappers Side Lying Leg Lifts

29

30

ABS 30 Sec Circuits MountainClimbers Scissors Double Crunch Side Burpees BicycleCrunch Leg Lifts Plank

ARMS 30 Sec Circuits Tricep Extension Dumbbell Press Tricep Kickback Bicep Curl Chair Dips AlternatingHammer Curls

REST DAY

REST DAY

ABS 35 Boat Twist 35 Boat Twist w/ Raised Leg 35 BicycleCrunch 35 DoubleCrunch 35 Sit Ups 35 Foot to Foot Crunch

Saturday

REST DAY

ARMS 35 BentOver Row 35 Upright Row 35 Chest Press w/ weight 35 Overhead Press w/ weight 35 AlternatingBicep Curls

REST DAY

BOOTY 35 Walking Lunges w/ weight 35 Squats w/ weight 35 Hip Bridge 35 Side Lunges 35 Side Lying LegLifts

BOOTY

25 Dumbbell Lunges 25 Dumbbell Dead lifts 25 Hip Bridge 25 Leg Extensions 25 Rear Lunge ARMS

30 BentOver Row 30 Upright Row 30 Chest Press w/ weight 30 Overhead Press w/ weight 30 AlternatingBicep Curls ABS 30 Sec Circuits Side Plank Scissors Side Burpees Double Crunch V Ups Leg Lifts Plank

28 REST DAY

31

BOOTY 30 Sec Circuits Dead Lifts Leg Extensions Butt Thrashers Squats Heel Clappers Side Lying Leg Lifts

Mom Mart

Modify the exercises as needed to suit your individual level. Each workout should start with 20 minutes of cardio to get warmed up. For the 30 Sec Circuit days you will do each exercise for 30 seconds and then rest in between for 10 seconds. Complete 3 times.

Arms abs and booty