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WebApr 14, 2024 · Day A: Warm up: 5 minutes of cardio (jogging, jumping jacks, etc.) Pull-ups: 3 sets of 8 repetitions. Push-ups: 3 sets of 10 repetitions. Bodyweight squats: 3 sets of 12 repetitions. Hanging knee raises: 3 sets of 12 repetitions. Cool down: 5 … Web30-day fitness challenge . A 30-day fitness challenge is designed to work multiple muscle groups over the course of a month. Think about including bodyweight exercises that target different areas and allow users to complete an effective workout. You can design a fitness challenge for the gym or home. If it’s a home fitness training plan ... WebMar 9, 2024 · 3. Plank Challenge. Jump-start your quest for six-pack abs with this challenge that can include planks and the hollow body hold. This challenge might consist of combinations of the following: planking 30 seconds to 3 minutes. performing the hollow body hold 10 seconds to 1 minute. iranian journal of fuzzy systems怎么样