30 Day Squats And Crunches Workout Get Results Now (Download PDF)

Scroll Below To See Full Instructions Along With Our Printable PDF For The 30 Day Squats And Crunches Workout

1. 2 exercises with video instructions for each exercise

2. Infographic with visual instructions to follow online

3. Print PDF available at the end of the infographic

1st Day: 25 Squats 10 Crunches 2nd Day: 30 Squats 15 Crunches 3rd Day: 35 Squats 20 Crunches 4th Day: 40 Squats 25 Crunches 5th Day: 30 Squats 10 Crunches 6th Day: 50 Squats 30 Crunches 7th Day: 55 Squats 35 Crunches 8th Day: 60 Squats 40 Crunches 9th Day: REST DAY

10th Day: 25 Squats 10 Crunches 11th Day: 65 Squats 50 Crunches 12th Day: 70 Squats 60 Crunches 13th Day: 05 Squats 05 Crunches 14th Day: 10 Squats 10 Crunches 15th Day: 20 Squats 30 Crunches 16th Day: 45 Squats 30 Crunches 17th Day: 70 Squats 50 Crunches 18th Day: REST DAY

19th Day: 05 Squats 5 Crunches 20th Day: 25 Squats 10 Crunches 21st Day: 35 Squats 15 Crunches 22nd Day: 55 Squats 25 Crunches 23rd Day: 55 Squats 40 Crunches 24th Day: 65 Squats 50 Crunches 25th Day: 65 Squats 60 Crunches 26th Day: 85 Squats 70 Crunches 27th Day: REST DAY

28th Day: 95 Squats 80 Crunches 29th Day: 95 Squats 90 Crunches 30th Day: 100 Squats 100 Crunches

How To Do Squats Properly

See video.

1. Stand straight with your feet hip width apart and your arms down by your side

2. While looking straight ahead squat down keeping your knees in line with your feet

3. As you lower into a squat start to raise your arms out in front of you for balance

4. Keep a neutral spine at all times while tightening your glutes and core

5. Squat until your hip joint is lower than your knees and never let your knees go over your toes

6. Pause then lift back up and squeeze your glutes as you move back to the starting position

How To Do Crunches Properly

See video.

1. Lie flat on your back with your knees bent and feet flat on the floor, hip width apart

2. Place your hands at the back of your head, do not lock your fingers or pull your head up

3. Place your elbows to the side and push the small of your back into the floor to engage your abs

4. Tilt your chin slightly, leaving a few inches space between chin and chest

5. Begin to roll your shoulders off the floor and gently pull in your abs

6. Lift your shoulders about 4 inches and your lower back should always remain on the floor

7. Hold for a moment at the top then slowly lower back down

See INFOGRAPHIC Below

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Print PDF Below

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