Strength and Conditioning – April 2016

April Fitness Challenge – 30 Day Plank
Day 1 – 20 seconds / Day 2 – 20 seconds / Day 3 – 30 seconds / Day 4 – 30 seconds / Day 5 – 40 seconds / Day 6 – Rest Day
Day 7 – 45 seconds / Day 8 – 45 seconds / Day 9 – 60 seconds / Day 10 – 60 seconds / Day 11 – 60 seconds / Day 12 – 90 seconds / Day 13 – Rest Day / Day 14 – 90 seconds / Day 15 – 90 seconds / Day 16 – 120 seconds / Day 17 – 120 seconds / Day 18 – 150 seconds / Day 19 – Rest Day / Day 20 – 150 seconds / Day 21 – 150 seconds / Day 22 – 180 seconds / Day 23 – 180 seconds / Day 24 – 210 seconds / Day 25 – 210 seconds / Day 26 – Rest Day / Day 27 – 240 seconds / Day 28 – 240 seconds / Day 29 – 270 seconds / Day 30 – 300 seconds

#1
10 rounds for time
10 push ups
10 sit ups
10 squats

#2
For time
100 jumping jacks
75 squats
50 push ups
25 burpees

#3
8 rounds for time
30 second top of push up hold
10 squats

#4
For time
40-30-20-10
Walking lunges
Push ups

#5
3 rounds for time
20 squats
20 burpees
20 push ups

#6
10 minutes AMRAP (as many rounds as possible)
3 burpees
4 push ups
5 squats

#7
4 rounds for time
25 jumping jacks
25 sit ups

#8
For time
200 squats

#9
10 round for time
10 sit ups
10 burpees

#10
20 minute AMRAP (as many rounds as possible)
5 push ups
10 sit ups
15 squats