"ATTITUDE IS A LITTLE THING THAT MAKES A BIG DIFFERENCE BETWEEN FITNESS SUCCESS AND FITNESS FAILURE."

Friday, May 2, 2014

Tonya's 30 Day Boot Camp

Start Date: May 2, 2014
End Date: May 31, 2014

Starting Weight: 256.4 pounds
Goal Weight for challenge: 236.4


Tonya's 30 Day Summer Boot Camp

DAY 1: ARMS
20 sec plank
5 Tricep Dips
10 push-ups
5 bicep curls
20 sec punches
10 arm circles (both ways)
10 Mt. Climbers
DAY 2: BUTT
10 squats
10 hip thrusts
10 leg lifts
10 clams
10 lunges
5 Bridges
DAY 3: ABS
5 situps
5 crunches
5 leg raises
10 side bends
5 Russian twists
5 long lever crunches
5 knee tucks
5 lying twists
5 criss cross'
DAY 4: LEGS
15 sec wall sit
10 calf raises
10 Jumping Jacks
10 sumo squats
10 leg raises
DAY 5: RESTDAY 6: ARMS
25 sec plank
10 Tricep Dips
15 push-ups
10 bicep curls
25 sec punches
15 arm circles (both ways)
15 Mt. Climbers
DAY 7: BUTT
15 squats
15 hip thrusts
15 leg lifts
15 clams
15 lunges
10 Bridges
DAY 8: ABS
10 situps
10 crunches
10 leg raises
15 side bends
10 Russian twists
10 long lever crunches
10 knee tucks
10 lying twists
10 criss cross'
DAY 9: LEGS
20 sec wall sit
15 calf raises
15 jumping jacks
15 sumo squats
15 leg raises
DAY 10: RESTDAY 11: ARMS
30 sec plank
15 tricep dips
20 push-ups
15 bicep curls
30 sec punches
20 arm circles(both ways)
20 Mt. Climbers
DAY 12: BUTT
20 squats
20 hip thrusts
20 leg lifts
20 clams
20 lunges
15 Bridges
DAY 13: ABS
15 situps
15 crunches
15 leg raises
20 side bends
15 Russian twists
15 long lever crunches
15 knee tucks
15 lying twists
15 criss cross'
DAY 14: LEGS
25 sec wall sit
20 calf raises
20 jumping jacks
20 sumo squats
20 leg raises
DAY 15: RESTDAY 16: ARMS
35 sec plank
20 tricep dips
25 push-ups
20 bicep curls
35 sec punches
25 arm circles(both ways)
25 Mt. Climbers
DAY 17: BUTT
25 squats
25 hip thrusts
25 leg lifts
25 clams
25 lunges
20 Bridges
DAY 18: ABS
20 situps
20 crunches
20 leg raises
25 side bends
20 Russian twists
20 long lever crunches
20 knee tucks
20 lying twists
20 criss cross'
DAY 19: LEGS
30 sec wall sit
25 calf raises
25 jumping jacks
25 sumo squats
25 leg raises
DAY 20: REST
DAY 21: ARMS
40 sec plank
25 tricep dips
30 push-ups
25 bicep curls
40 sec punches
30 arm circles (both ways)
30 Mt. Climbers
DAY 22: BUTT
30 squats
30 hip thrusts
30 leg lifts
30 clams
30 lunges
25 Bridges
DAY 23: ABS
25 situps
25 crunches
25 leg raises
30 side bends
25 Russian twists
25 long lever crunches
25 knee tucks
25 lying twits
25 criss cross'
DAY 24: LEGS
35 sec wall sit
30 calf raises
30 jumping jacks
30 sumo squats
30 leg raises
DAY 25: RESTDAY 26: ARMS
45 sec plank
30 tricep dips
35 push-ups
30 bicep curls
45 sec punches
35 arm circles (both ways)
35 Mt. Climbers
DAY 27: BUTT
35 squats
35 hip thrusts
35 leg lifts
35 clams
35 lunges
30 Bridges
DAY 28: ABS
30 situps
30 crunches
30 leg raises
35 side bends
30 Russian twists
30 long lever crunches
30 knee tucks
30 lying twists
30 criss cross'
DAY 29: LEGS
40 sec wall sit
35 calf raises
35 jumping jacks
35 sumo squats
35 leg raises
DAY 30: REST
LAST DAY