- squat challenge • begginer
- ✔ day 1 — 20 repetitions
- ✔ day 2 — 30 repetitions
- ✔ day 3 — pause
- ✔ day 4 — 20 repetitions
- ✔ day 5 — 30 repetitions
- ✔ day 6 — 40 repetitions
- ✔ day 7 — pause
- ✔ day 8 — 30 repetitions
- ✔ day 9 — 40 repetitions
- ✔ day 10 — pause
- ✔ day 11 — 30 repetitions
- ✔ day 12 — 40 repetitions
- ✔ day 13 — 50 repetitions
- ✔ day 14 — pause
- ✔ day 15 — 20 repetitions
- ✔ day 16 — 30 repetitions
- ✔ day 17 — pause
- ✔ day 18 — 20 repetitions
- ✔ day 19 — 30 repetitions
- ✔ day 20 — 40 repetitions
- day 21 — pause
- day 22 — 30 repetitions
- day 23 — 40 repetitions
- day 24 — pause
- day 25 — 30 repetitions
- day 26 — 40 repetitions
- day 27 — 50 repetitions
- day 28 — pause
- plank challenge • 30 days
- ✔ day 1 — 20s
- day 2 — 20s
- day 3 — 30s
- day 4 — 30s
- day 5 — pause
- day 6 — 45s
- day 7 — 45s
- day 8 — 1m
- day 9 — 1m
- day 10 — 1,30s
- day 11 — 1,30s
- day 12 — pause
- day 13 — 2m
- day 14 — 2m
- day 15 — 2,30s
- day 16 — 2,30s
- day 17 — 3m
- day 18 — 3m
- day 19 — pause
- day 20 — 3m
- day 21 — 3,30s
- day 22 — 3,30s
- day 23 — 3,30s
- day 24 — 4m
- day 25 — 4m
- day 26 — pause
- day 27 — 4m
- day 28 — 4,30s
- day 29 — 4,30s
- day 30 — 5m
sep 29 2017 ∞
nov 15 2020 +