30 Days Morning Drill Challenge

Week 1 Foundation structure

thing Get your body oriented to diurnal exercises. Day 1 5-nanosecond warm-up (jogging in place, dynamic stretches) Bodyweight Squats 10 push-ups Ups (knee drive-ups if demanded) 15 Jumping Jacks 30-alternate Plank reprise 2x

Day 2 5- nanosecond warm-up 15 jabs (interspersing legs) 10 Dumbbell Rows(each arm) 15 Mountain Rovers 30-alternate Side plank(each side) reprise 2x

Day 3 5- nanosecond warm-up 20 Glute Islands 10 Tricep Dips (using a president) 15 High Knees 30-alternate Wall Sit reprise 2x

Day 4 Rest and stretch. Day 5 reprises Day 1. Day 6 reprises Day 2. Day 7 reprises Day 3. Week 2: adding Intensity thing figure strength and abidance. Day 8 5- nanosecond warm- up 15 Bodyweight Squats 12 Push- Ups 20 Jumping Jacks 45-alternate Plank reprise 2x

Day 9 5- nanosecond warm- up 20 Lunges 12 Dumbbell Rows 20 Mountain Rovers 45-alternate Side Plank reprise 2x

Day 10 5- nanosecond warm- up 25 Glute Islands 12 Tricep Dips 20 High Knees 45-alternate Wall Sit reprise 2x

Day 11 Rest and stretch. Day 12 reprise Day 8. Day 13 reprise Day 9. Day 14 reprise Day 10. Week 3: Adding Variations thing Challenge your muscles with new exercises. Day 15 5- nanosecond warm-up 15 Jump Squats 12 Decline Push- Ups( bases elevated) 25 Jumping Jacks 60-alternate Plank reprise 2x

Day 16 5- #nanosecond warm- up 20 Rear Lunges 15 Dumbbell Rows 25 Mountain Rovers 60-alternate Side Plank reprise 2x

Day 17 5- nanosecond warm-up 30 Glute Islands 15 president Dips 25 High Knees 60-alternate Wall Sit reprise 2x

Day 18 Rest and stretch. Day 19 reprise Day 15. Day 20 reprise Day 16. Day 21 reprise Day 17. Week 4 Final Push thing Maximize your sweats for metamorphosis. Day 22 5- nanosecond warm- up 20 Jump Squats 15 Push- Ups 30 Jumping Jacks 60-alternate Plank reprise 3x

Day 23 5- nanosecond warm- up 25 Lunges 15 Dumbbell Rows 30 Mountain Rovers 60-alternate Side Plank reprise 3x

Day 24 5- nanosecond warm- up 35 Glute Islands 15 Tricep Dips 30 High Knees 60-alternate Wall Sit reprise 3x

Day 25 Rest and stretch. Day 26 reprises Day 22. Day 27 reprises Day 23. Day 28 reprises Day 24. Day 29 5-nanosecond warm-up Full Body Circuit (1 round of each exercise) 15 Jump Squats 15 Push-Ups 20 Lunges 30 Mountain Rovers 60-alternate Plank

Day 30 Celebrate your progress! Take a light drill day with stretching or yoga. Tips for Success

Stay Doused Drink plenty of water before, during, and after exercises. Nutrition Pair your exercises with a balanced diet for optimal results. Rest hear to your body and take rest days seriously to allow for recovery. Track Progress Keep a journal or use an app to track your exercises and progress. This 30-day challenge is designed to help you make a solid foundation for a healthier life. Stay harmonious, and you will see results!