30 Days of Auto Responders

Day 1

45 second squat jump

-15 second rest

45 second mountain climbers

-15 second rest

45 second lunge jumps

-15 second rest

45 second high knees

45 second plank

-Rest 1 minute

Repeat

*Beginners 2 Sets *Intermediate 3 sets *Advanced 3-5 sets

Day 2

30 Jumping Jacks

25 Butt Kicks

20 Crunches

15 Jump Squats

10 Pushups

5  Burpees

-Rest 1 minute

*Beginners 2 Sets *Intermediate 3 sets *Advanced 3-5 sets

Day 3

30 squats

-rest 15 seconds

30 crunches

-no rest

30 squats

-rest 15 seconds

30 second plank

-no rest

30 squats

-rest 15 seconds

15 stationary lunges (left leg)

-no rest

15 stationary lunges (right leg)

-rest 1 minute

*Beginners 2 Sets *Intermediate 3 sets *Advanced 3-5 sets

Day 4

10 push ups

20 bench/chair dips

30 second plank

10 burpees

20 crunches

30 second plank

-rest 1 minute

*Beginners 2 Sets *Intermediate 3 sets *Advanced 3-5 sets

Day 5

45 second wall sit

-15 second rest

45 second plank

-15 second rest

45 second calf raises

-15 second rest

45 jumping jacks

-15 second rest

45 calf raises

-15 second rest

45 seconds sumo squat

-1 minute rest

*Beginners 2 Sets *Intermediate 3 sets *Advanced 3-5 sets

Day 6

20 flutter kicks

20 crunches

20 russian twist

20 second left side plank

20 right side plank

20 reverse crunches

20 half burps

20 second mountain climbers

-rest 2 minutes

*Beginners 2 Sets *Intermediate 3 sets *Advanced 3-5 sets

Day 7

Rest Day

Day 8

30 second squat jump

-30 second rest

30 second mountain climbers

-30 second rest

30 second lunge jumps

-30 second rest

30 second high knees

-30 second rest

30 second plank

-30 second rest

*Beginners 2 Sets *Intermediate 3 sets *Advanced 3-5 sets

Day 9

Burpee Challenge

As many burpees you can do in 10 minutes with perfect form. Let us know how many you completed.

Day 10

30 squats

25 Hip Thrusters

20 sit-ups

15 pushups

10 alternating lunges (10 each leg)

5 Burpees w/jump

-rest 1-2 minutes

*Beginners 2 Sets *Intermediate 3 sets *Advanced 3-5 sets

Day 11

50 jumping jacks

15 alternating lunges

50 jumping jacks

15 push ups

50 jumping jacks

15 squats 

50 jumping jacks

-rest 1-2 minutes

*Beginners 2 Sets *Intermediate 3 sets *Advanced 3-5 sets

Day 12

30 squats

-15 second rest

40 bicycle abs

-15 second rest

50 high knees

-15 second rest

60 second plank

-15 second rest

50 crunches

-15 second rest

40 second running in place

-rest 1 minute

*Beginners 2 Sets *Intermediate 3 sets *Advanced 3-5 sets

Day 13

Squat Challenge 

As many burpees you can do in 10 minutes with perfect form. Let us know how many you completed.

Day 14

Rest Day

Day 1

2 Sets

20 Jumping Jacks

20 Butt Kickers

10 Vertical Leg Crunches

15 Jump Squats

5 Russian Twist

20 Jack-knife sit ups

30 Jumping Jacks

Day 2

2 Sets

35 squats

35 sit ups

35 squats

35 knees to elbow

35 squats

35 stationary lunges (left leg)

35 stationary lunges (right leg)

210 skips (jump rope)

Day 3

3 sets

10 push ups

20 bench dips

30 second plank

10 burpees

20 reverse push ups

30 second side plank

Day 4

2 sets

20 flutter kicks

12 long arm crunches

20 Russian twist

15 left side bridges

15 right side bridges

20 reverse crunches

20 crunches

45 second plank

Day 5

30 second squat jump

30 second rest

30 second mountain climbers

30 second rest

30 second lunge jumps

30 second rest

30 second high knees

30 second plank

Repeat

Day 6

20 squats

20 pile squats

20 donkey kicks per leg

20 fire hydrants per leg

20 circling donkey kicks per leg

30 alternating sliders

30 hip lifts

30 lunge kicks per leg

And repeat

Day 7

2 rounds

50 jumping jacks

25 push-ups

25 burpees

50 high knees

50 squat jumps

25 sit up

25 leg raises

50 dips

50 second plank

25 jump lunges

25 tuck jumps

50 mountain climbers

Day 8

50 jumping jacks

10 push ups

40 Russian Twist

10 sit ups

20 lunges

10 squats

30 vertical leg crunches

30 jumping jacks

30 superman

10 tricep dips

10 side lunges (each side)

10 push ups

20 bird dogs

50 bicycles

50 jumping jacks

And repeat

Day 9

10 push ups

20 dips

30 bicep curls

40 second plank

50 tummy tucks (plank positions, lift alternating knees to chest)

40 second plank

30 second bicep curl

20 dips

10 push ups

Repeat

Day 10

15 minutes as many rounds as possible…GO!

6 alternating lunges

7 jump squats

8 curtsy lunge

9 air squats

Day 11

30 crunches

50 bicycle abs

1 minute plank

30 v ups

30 crunches

1 minute plank

Repeat

Day 12

2 rounds

20 squats

30 lunges

40 calf raises

50 second wall squat

100 jumping jacks

50 second wall squat

40 sumo squats

30 leg raises

20 squats

Day 13

50 jumping jacks

25 push ups

25 burpees

50 high knees

50 squat jumps

25 sit ups

25 leg raises

50 dips

50 second plank

25 jump lunges

25 tuck jumps

50 mountain climbers

Repeat

Day 14

3 rounds

30 booty bridges

20 side leg lift (each side)

30 leg clams

20 heatwave

20 hamstring curl

Day 15

50 jumping jacks

20 alternating lunges

50 jumping jacks

12 push ups

50 jumping jacks

15 squats 

50 jumping jacks

15 triceps dips

Repeat 3 to 4 times

Day 16

1 minute plank

10 push ups

1:30 minute plank

12 push ups

2 minute plank

14 push ups

*adjust numbers to comfort level

Day 17

2 rounds

15 squats

10 knee tucks

1 minute wall sit

20 squat jumps

10 lunges each side

20 curtsy lunges

Day 18

20 flutter kicks

12 long arm crunches

20 Russian twist

15 left side plank raises

15 right side plank raises

20 reverse crunches

20 crunches

45 second plank

Repeat

Day 19

1 minute jumping jacks

30 second side lunge

30 second squats

1 minute jog on the spot

30 second burpees

30 second lunges

1 minute skipping

30 second mountain climbers

1 minute jumping jacks

30 second side lunges

30 second push ups

30 second squats

1 minute plank

30 second sit up

30 second burpee

Complete a second round

Day 20

Repeat 3 times

15 single leg hip lifts- right

15 single leg hip lifts- left

20 Plie squats

15 lunges with right leg kick

15 lunges with left leg kick

15 donkey kick each leg

20 jumping lunges

45 second wall sit

Day 21

50 jumping jacks

10 push ups

40 Russian twist

10 sit ups

20 lunges each side

10 squats

30 vertical leg crunches

30 jumping jacks

30 second superman

10 triceps dip

10 side lunges each side

10 push ups

20 bird dog

50 bicycles

50 jumping jacks

Day 22

40 Jumping jacks

15 Squats

20 Lunge

40 Mountain climbers

5 Burpees

50 Bicycle crunches

30 Second superma

5 Push ups

40 High knees

30 Second plank

40 Mountain climbers

Repeat…..

Day 23

3 sets

20 Wall push ups

10 Triceps dips

40 Second plank

15 Push ups

20 Knee push ups

Day 24

Repeat 3 times

20 Curtsy lunge

20 Donkey kicks on each side

20 Side lunges

20 Squats

20 Booty bridges

Day 25

60 Second speed skater 30 second rest

60 Second jumping jacks 30 second rest

60 Second 1 2 3 Heisman 30 second rest

60 Second squat kicks 30 second rest

3 to 4 Rounds

Day 26

10 Crunches

10 Reverse crunches

10 Russian twist

10 Scissors

10 Leg Raises

20 Flutter kicks

30 Second plank

3 Rounds

Day 27

25 Squats

60 Second jumping jack

20 Walking lunges

45 Second plank

20 Curtsy lunges

60 High knees

15 Push ups

45 Second mountain climber

15 Triceps dip

60 Second jumping jacks

Repeat……

Day 28

3 Rounds

30 Squats

40 Walking lunges

30 Mountain climbers

40 Squats

100 Jumping jacks

40 Walking lunges

50 Second wall sit

40 Calf Raises

Day 29

25 Squats, 5 Push Ups

20 Squats, 10 Push Ups

15 Squats, 15 Push Ups

10 Squats, 20 Push Ups

5 Squats, 25 Push Ups

Day 30 

3 Rounds

30 Sec Plank

10 Push Ups

10 Jump Squats

20 Chair Dips

20 Lunges

10 Burpees