28-Day Squat, Plank Lunge Plan

 

Kayla Itsines Lower Body Bodyweight & Legs Workout | 28 Day Challenge

Video taken from the channel: Women’s Health UK


 

10 Minute Squat & Plank Combination Workout – Challenging workout for Butt, Thighs and Core

Video taken from the channel: FitnessType


 

10,000 Squat & Plank Challenge (in 30 Days!) | Joanna Soh

Video taken from the channel: Joanna Soh Official


 

40 Min Strength Workout by Cult Fit Burpees, Plank +Crunch + Lunges | Cult Live | Cure Fit

Video taken from the channel: Curefit


 

Crazy Burn�� 1000 Squat & Lunge Challenge | Legs and Glutes | Joanna Soh

Video taken from the channel: Joanna Soh Official


 

Kayla Itsines 30-Minute Bodyweight Strength Workout

Video taken from the channel: SWEAT


 

30 Min Full Body Workout to BURN FAT & GET ABS + Toned Legs | FREE WORKOUT PROGRAM

Video taken from the channel: Chloe Ting


The lunge is a classic exercise that serves as a building block for any well-rounded workout. If you’re ready to take this move to the next level, join our 28-Day Lunge Plan, which progresses to add resistance to increase speed and build power. 28-Day Squat, Plank & Lunge Plan This four-week plan keeps things simple utilizing just three basic moves with a plyometric challenge thrown in every other day. Alternate grounded exercises with plyometric and rest on Sundays.

This plan is completely adaptable. 28 Day Squat, Plank & Lunge Plan. Sandra Rechis.

Feeling sluggish? Need a quick jump start to your day? Try this 28 day challenge. Core work is essential to a swimmer and will help keep those muscles in shape and ready to work for you when we get back in the pool.

28-Day Squat, Plank & Lunge Plan | Fitness | MyFitnessPal. This 30-day plan keeps things simple utilizing just three basic moves with a plyometric challenge thrown in every other day. Squat Hold Fitness Herausforderungen Senior Fitness Health Fitness Fitness Motivation Fitness Bodybuilding Squats And Lunges Stress Yoga Posen. 28-Day Squat, Plank & Lunge Plan | Fitness | MyFitnessPal. This 30-day plan keeps things simple utilizing just three basic moves with a plyometric challenge thrown in every other day.

Lunge Challenge 60 Day Challenge Workout Challenge Health Challenge Challenge Ideas My Fitness Pal Fitness Tips Fitness Motivation Fitness Exercises. 28-Day Squat, Plank & Lunge Plan | Fitness | MyFitnessPal. This 30-day plan keeps things simple utilizing just three basic moves with a plyometric challenge thrown in every other day. Lunge Challenge 60 Day Challenge Workout Challenge Health Challenge Challenge Ideas The Plan How To Plan My Fitness Pal Fitness Tips. 28-Day Squat, Plank & Lunge Plan | Fitness | MyFitnessPal July 2018 This 30-day plan keeps things simple utilizing just three basic moves with a plyometric challenge thrown in every other day.

28-Day Squat, Plank & Lunge Plan — MyFitnessPal This 28-day plan keeps things simple utilizing just three basic moves with a plyometric challenge thrown in every other day. 60 Day Challenge Workout Challenge Workout Plans Workout Ideas Thigh Challenge Night Workout Exercise Plans Plank Challenge Free Workout. The 28-Day Squat Plan You’ll Want to Start Now. by Anthony J. Yeung. November 1, 2017. 857 Comments.

Share it: Maintaining your fitness is vital for staying healthy, which is why it’s good to keep things simple. Bodyweight exercises are ideal because you can do them anywhere. Squats are arguably the best exercise you can do because they. The 28 Day Clean Eating Challenge is a special exclusive collection of recipes including a meal plan for a full month of clean eating.

Knowing how to fuel your body with high quality whole foods is an important skill that anyone can learn.

List of related literature:

To make this exercise more effective, do the movements in a 4-count sequence1) step to side, keeping hips and shoulders square, 2) lower body into a squat, 3) stand, 4) drag non-lead leg in, placing feet together.

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

Supported squatting in front of wall bars and cross-leg sitting with back supported against the wall can be started with guidance and gradual progression.

“Essentials of Orthopaedics & Applied Physiotherapy E-Book” by Jayant Joshi, Prakash P Kotwal
from Essentials of Orthopaedics & Applied Physiotherapy E-Book
by Jayant Joshi, Prakash P Kotwal
Elsevier Health Sciences, 2016

“You begin in a standing position, then drop down to a squat, kick your feet back into a plank while keeping your arms extended, then return your feet to the squat position and stand up into a jump on the final count.

“Noah Could Never” by Simon James Green
from Noah Could Never
by Simon James Green
Scholastic, 2018

To add intensity to this exercise while maintaining the position achieved in step 2, lift and lower the top leg three to five times before lowering both legs in step 3.

“Pilates Anatomy” by Rael Isacowitz, Karen S. Clippinger
from Pilates Anatomy
by Rael Isacowitz, Karen S. Clippinger
Human Kinetics, 2019

In this chapter, I cover all of the quad-dominant exercises (also referred to as squat movement patterns), which I’ve broken into five sections: squats, split squats, stepups, single-leg squats, and sled pushes.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

Leg Lifts: To increase the challenge of Plank Pose and develop more core strength, practice lifting one leg at a time, keeping both knees straight.

“Anodea Judith's Chakra Yoga” by Anodea Judith
from Anodea Judith’s Chakra Yoga
by Anodea Judith
Llewellyn Worldwide, Limited, 2015

Day 4 Walk duration: 30 minutes Pace: Brisk None Day 5 Walk duration: 25 minutes Pace: Brisk Oblique Planks: Hold for 45 seconds on each side.

“Belly Fat Diet For Dummies” by Erin Palinski-Wade
from Belly Fat Diet For Dummies
by Erin Palinski-Wade
Wiley, 2012

In the squat the thighs need to be parallel to the floor at the end of the eccentric repetition phase.

“Optimizing Strength Training: Designing Nonlinear Periodization Workouts” by William J. Kraemer, Steven J. Fleck
from Optimizing Strength Training: Designing Nonlinear Periodization Workouts
by William J. Kraemer, Steven J. Fleck
Human Kinetics, 2007

Holding the weight on the back of your shoulders, with your feet either flat on the floor or with the heels elevated by one-inch blocks, keep your upper body straight and lower yourself into a full squat.

“Arnold” by Arnold Schwarzenegger, Douglas Kent Hall
from Arnold
by Arnold Schwarzenegger, Douglas Kent Hall
Simon & Schuster, 1977

Half front planks, (knees flexed, modified push-up position) 4.

“Clinical Orthopaedic Rehabilitation E-Book: An Evidence-Based Approach Expert Consult” by S. Brent Brotzman, Robert C. Manske
from Clinical Orthopaedic Rehabilitation E-Book: An Evidence-Based Approach Expert Consult
by S. Brent Brotzman, Robert C. Manske
Elsevier Health Sciences, 2011

NOAH BRYANT

Hardcore strength training is what I am about. I am a personal trainer, author, and contributor to lots of different lifting and fitness magazines.

I was a 2x NCAA champion in the shoutput at USC and I represented the USA at the 2007 World Championships as well as the 2011 PanAm Championships.

Contact me to find out more about my personalized online training and how I can help you reach your goals.

Education: Bachelor of Science (B.S.), Public Policy, Planning, And Development @ University of Southern California

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64 comments

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  • The best thing about this workout is that there is only one circuit and each exercise is ONLY 20 seconds long. I have come from joanna’s 2-3 circuits with exercise 40-45 seconds long…
    Thank goodness for this.
    I love you Joanna seriously i Don’t usually comment on social media but you are really inspirational.

  • i am male with 115 Kg weight. this is heavy, but i’ll try!! coz im tired of being fat. thank you for this video joanna, you are amazing.

  • I don’t know why it’s so tough for me. More reps kill me..
    And i hate lunges…Burns so much more…��
    Tried my best to complete 500.

  • As soon as i do plank my throat gets blocked i cant breath out.. before i cud planks very easily today its just not working…
    Can anyone tell me what is going on….

  • I completed the 1000 squats and lunges challenge! My legs are burning during and after the exercises! Thanks to joanna soh! ����������������

  • Day 0 59.4kg
    Day 1 im dying this was so hard i never sweat so hard in my life 58.8 kg so far so good
    Ill keep updating til day 7.btw im 14

  • Does anyone else get a sharp pain in their crotch when they do the starfish jumping jack �� Lol I guess I have to start stretching more

  • I’ve been doing her “do this everyday to lose weight” video during the last month and I wanted to invest some more time than 13 minutes so I’m here. I plan to do this 30 min workout everyday until school starts again (in 2 weeks). I’ll update here to keep my motivation:P

    Day 1: I was super surprised when there was a 4th set cuz in the other video there were only 3. I couldn’t do every exercise with passion and sometimes had to make the lower impact versions. Also never sweated like this in my entire life. After the workout I laid on the floor for some time to recover but I was pretty proud because I got through it.

    Day 2: hard to motivate myself after the experience of Day 1. I somehow got through it even though the plank-to-squats tried hard to kill me. It was exhausting but also I’ve never experienced a more satisfying cold shower!

    Day 3: took it a little slower this time because I didn’t feel very energized today. Until the 3rd set I kept thinking that I had to switch workouts again because this one was too hard for me. The last two sets were surprisingly okay though.

    Day 4: starting was the hardest part today. I procrastinated almost an hour until I finally pushed myself to do this. I actually had some fun because I did the exercises at my own pace. I feel like my body is slowly adapting to the new standards. This was the best workout til now:D

    Day 5: Everything went just fine. I discovered some biceps today and that made me feel awesome. I feel like I’m less exhausted after the workout. That’s so nice!

    Day 6: Today was a bit of a challenge because my period decided to tune in (which also explains my shitty skin rn). I tried not to be so hard on myself but it had less impact on my power than I thought it would have had (??? sorry I’m so bad at grammar). I’m starting to enjoy the workout now that I don’t have to gasp for air all the time ��

    Day 7: honestly, I’m getting along pretty good with this right now. I didn’t even do ANY lower impacts today! If you start doing this workout, don’t give up. It gets a lot easier after the first days and you’ll see drastic changes in both your body shape and your strength!

  • One of the best workout for me!! I just started yesterday so I’m on my second day. Thank you Joanna Soh for your workouts videos and vegan meal preps:D

  • Due to my busy schedules I can do workout for 10-15mins in the morning n evening. Can u suggest any excercise that will help with my core??I have been doing yr 5mins plank challenge also I don’t know if it’s enough!!!

  • Thank you Joanna for this challenge. I subscribed to your channel almost two months ago. When I saw this post I didn’t think I could do it but I just said let me give it a shot and am glad I did. Today is day 21 of my challenge, 9 more days to go. I have become stronger and my endurance level has increased so much. In fact the highlight is that now I can do push ups because before now I couldn’t do push ups to save my life, lol. Thank you for this challenge. I will do a video and send to you before I complete the challenge. Your videos are so informative, kudos to you. I just need to get my stomach to become flat especially my lower tummy. After 4 kids I hope I will be able to achieve that. I have changed my lifestyle for 4 years now with healthy meals and exercise. I have gone from 110kg to 73kg. I want to loose a little bit more and get more toned. But my tummy is my biggest challenge, lol. I have seen a big difference with this challenge. Thank you. ” Your sweat is your fat crying,” has become my favorite quote, lol.

  • This is the last day in flat belly program 2019 and I am so glad to get in this result, sure I will pick another Chloe Ting’s program to join; I add this as support

  • I really enjoy the free workout programs and to compensate I am leaving all the ads on to remunerate Chloe for what she does. Thanks!

  • It is only joaanah so who can make my muscle sore and feel the burn the next day after doing her all challenges. I tried other work outs but her videos esp.the kickboxing cardio and 10kcalorie burn in 30days made me out of breath all the time. My arms and abs and legs are now toned.thanks to you joanah! All the best!

  • Omg. Im in second day of this workout, i realize that its hard but i do my best i still could do only 500 squat in these 2 days but i want to do 1000 squat like you jaunah, help me please☺️☺️
    Also i want to tell you that i love you so much because you are make me strong and continue during my workout, very very thank you
    hope good luck to me,
    jwan in kurdistan������

  • Ma’am can you guide me with a complete workout to perform Daily which will focus all the parts of my body but especially abs and lower back fat.
    How and when should I do which exercise.!
    I’m working out since one month and I’m seeing no results.
    I’ve very loose body and I look very flabby yet other friends of mine having same body weight and height look leaner

  • Tomorrow I’m gonna finish the 26 days Hourglass Challenge. I wanna take rest for a week and start this Flat Tummy Challenge, but I don’t know if I will be capable of doing it, it looks so hard ��, but my desire of having a better body is higher so, let’s do it!!!!!

  • I have to break this video up because half way through I couldn’t take it anymore lol Hopefully it’ll get easier as the days go on.

  • *WHO WANTS A MEAL PREP VIDEO TO GO ALONG WITH THIS FLAT BELLY CHALLENGE?!* Don’t forget to #ChloeTingChallenge and share your progress from day 1 till day 30. Let’s do this guys! I’m doing it with you and I need to get back in shape too. I wanna be a bit leaner.

  • Im so proud of myself. I made the 1000 squats and lunges in 1 hr. Honestly the last 50 counts are the hardest. My legs are shaking in pain. And its worth it. Joana soh is so fast in completing the challenge. And im trying to come along with her. And if i cant, i stop the video and work on to complete the workout. Im burning. This is my 3rd time to try this challenge and the third is my success. Hehe.

  • @Joanna first I want to say that your workouts are so easy to follow for beginners and yet are so effective���� also i want to ask what other videos of yours would you recommend to train 4-5 times a week and the aim is to hit all muscles, like to tone the whole body without loosing weight? Like today I did the 1000 challenge, and when you say a 30 day lunge challenge for instance is that meant to be added to any normal routine or not? Thanks ���� ��

  • Hi joanna I am kushala I literally love ur workouts I just became a big fan of you.Can I reduce my thighs with this pls tell me.
    Love from India ��������������

  • You are killing me on 1st set! Yeah! On the 2nd set I’m not sure if I can still do it ��‍♀️��‍♀️��‍♀️ I stop not only for 1minute… I need 10minutes… ������ Sorry… thats what PAUSE can do… ������

  • Willing to do this 30-day challenge. Seems great. I need to do some more exercise as I have lost over 30lbs but need to still achieve my goal and get more toned. Can you recommend any other exercise that I can use with this 30-day challenge?

  • I’m gonna do this and update daily… basically I’ve been trying to lose weight since the beginning of quarantine but I ended up in a endless cycle of restricting my calories too much and then eating everything ������ but I am going to do this workout while eating intuitively and healthy. My goal is to hopefully be able to finish this whole workout ��

    Starting weight: 150.6 lbs
    Waist: around 31 inches
    I wanted to take more measurements but i can’t find the tape ��

    Day1: GIRLLL I am sweating I managed to do 18 minutes today I’m going to try and do around 4-5 more minutes tomorrow!! My balance is so terrible I need to work on it ����
    Day2: so at the very start of the workout my mum walked in and told me I’m never gonna lose weight �� well jokes on her I finished the whole workout ✨���� I am so proud of myself. I almost gave up about 20 minutes in but your girl persevered �� anyway I’m not doing this just to lose weight I just want to be fit and healthy ��
    Day3: my legs and arms felt sore today so I took a rest day and went on a 40-50 minute walk
    Day4: I did 8 minutes ������ I also went on a long walk tho so����

  • love itwas that you breathing or me:)surrender squat is awesome;)))) -ps. may I suggest a modification of using hand to leg for added support? thanxx

  • The shoulder knee tap is a killer,i feel the burn even after workout! You are totally fabulous and amazing,i kept in mind what you teach,pace your breathing,to keep up with your tempo is a bonus! I am tapping both my shoulder after every videos you made! Good job for making us fit and always motivated,God bless you more! All the best,too!

  • Absolutely love your thoughtful workout challenges. Your enthusiasm is like a caffeine hit! Also, I fully support YouTubers monetizing their channels. Ad revenues are little enough thanks for the work you do. So I don’t install ad blockers, and I try to watch the ads all the way through in hopes that helps. However, during your video two ads played right in the middle, breaking the flow because only clicking Skip Ad will get the video to play again. Any way you can control them to be only at the start or finish, not during? Thank you!

  • Chloe Ting, I have done 4days of the flat belly challenge, but somehow unable to feel any burn on my belly.. I am sure I am doing it wrong! Can you please help me! Anyone’s help is also appreciated! Thanks!

  • At some point I started to do them slower because my legs couldn’t keep up with the speed. Maybe not 1000, but 900 I did for sure and I sweated all through. Completely soaked. Thank you! ❤

  • Ohhh I did this…1000 squats n lunges finished….can feel the burn….can’t even walk now for the household chores������supperrrb challenge

  • Wow! I just completed day 1 and I’m drowning in sweat! I’m not even a beginner! I’ll update my results on day 30 or whenever I see results

  • joanna, i just want you to know that you helped me create the hotter version of me xD ahaahh..a more confident and stronger one…thank you! God bless:D

  • From yesterday I started doing this challenge but I did only upto 500 and today I completed upto 800. Tomorrow willing to complete whole challenge. ��

  • Finally workout is here…gonna try this…
    I want to ask you one question…I do regular from past 3 months daily twice…bt my body or swelling doesn’t gone…my body like that it is having swelling…. wht should I do??

  • Hello Joanna I’ve been doing this workout everyday and it’s became too easy for me, I wanna make it more challenging what should I do?

  • Heeeyyy Joanna �� I’ve been doing this for three almost 4 weeks now and boy is it challenging������������ but you’re so encouraging through out the workout��…I must say my lower body is very toned I feel like a workout model hah��…thanks alot you’ve changed my life in a good way. hugs����������

  • Today was my first day and I m on��
    I wanna ask you that with this can I loose my belly fat and reduce weight. My husband gave me one month challenge to get fit

  • Hai joanna how are you hope you are fine
    I’m worried about my weight I’m 5.3 in height and my weight is 89 I’m confused what is the best diet and how to start lose weight.
    I’m housewife and also a mother.
    My age is 35 plz can you solve my problem in easy way

  • Completed this today! It’s been on my bucket list and finally I had the guts to attempt it today:-D
    Loved the countdown! The success which u feel from a completed workout can never be taken away by anybody..

  • Chloe Ting is in the market with powerful burnouts. Joanna is getting her fat all over.. She was a good looking pretty malaysian girl. What happened?

  • I love You and this workout Joanna! You are amazing!!! I am 68 years old and I completed this challenge and will do this workout 4 days a week with upper the other days. It was hard but you had humor and was real when you struggled with us. Thank you!

  • Six months post partum! I never even thought I could sit up alone after birth, and now thanks to your workouts I am rocking the sweat meetups! Thank you for helping me restore my core!

  • I cannot believe i just completed it. Took 34 minutes. Took some breaks in between. But i did it. Skipped the Lateral jump squats. Did normal squats only. But did many new exercises i didn’t think i can do. Thanks Joanna. There is something about you that pushes us more.

  • Hi I am 53 year old and I did this 1st time..I might did 700 to 800..not possible to catch your speed and energy..but overall it’s too good and u motivated us very good..thanks

  • Her type of training and diet is not correct for most people. It guarantees you a shapeless body with a wide straight stomach, tiny butt and little legs.

  • (*ˊᗜˋ*)ᵗᑋᵃᐢᵏ ᵞᵒᵘ so much��! Chloe ting your workouts and everything really does work I have done it for at least three days and I see progress on my stomach getting flatter �� �� �� tysm!

  • Please remind me that it is not a great idea to do this workout outside, in the middle of the day with 32°C
    Still really loved doing this workout even though I am lying half dead, covered in sweat on my matt

  • I’m a beginner with overweight. What i did starting the 4 weeks training that you show in Pop Sugar was reduce the amount of repetitions to 2/3 of you tell. If you say 30, i did 20. If yoy say 12, i did 8. And i take a rest after the 7 minutes of a circuit. I did it this way because it was to hard for me, and i lost my breath… So i recomended to do something like this for the beginners with overweight.
    Thank you.
    Now i’m a suscriber of your channel.
    Love your way of training
    Kisses from Argentina.
    ��������

  • I wish I could give you a thumb up every time I finished this challenge. I really appreciate that you also do this exercise with us. Much love from Thailand.

  • I wasted Quarantine (I lost like 10lbs but I was being EXTREMELY inconsistent) but I chose virtual for my senior year and I’m trying to reach my goal weight by Dec. 7 bc that’s my 18th birthday and I want to get off to a good start. I’ve been overweight almost all my life and I NEED to get fit and healthy now. I’m starting with the Flat Belly Challenge then I’m moving on to some of her other challenges and I’m fasting while doing so with the hopes of losing about 50lbs. Also I’m going to update on my weight (if anyone sees this and I haven’t updated in a while just leave a comment to remind me)

    8/21/20 (199 lbs)

  • Hi how are you
    IAM from Saudi Arabia
    IAM doing your workouts it’s gives me best result but when I do abs workouts.my abs looks slims but after some time it’s look like bloated and lower belly look like pooch can you tell me the reason please it’s a humble request please answer what IAM doing wrong

  • So I am relatively new at this channel (4 month aprox) and this is the hardest video I’ve done so far. I didn’t give up though, because I really want that completely flat belly (I’m doing the program: Day 1 -just finished the 26 day hourglass program). I was so glad when I finished the 4th set and then I saw her doing more and I was like: “No, please, noooo!!” but I followed anyway, then I noticed they were stretching exercises and my body felt soooo grateful. I thought there was nothing better than lying on the floor after this hard workout, but I was wrong: the stretching did wonders to my exhausted body! Thank you so much, Chloe!

  • Hi joanna. I never love squat and plank. And any exercise related to abs. I hate sports and workout. I will find thousands of reason not to do. Every time I try I could never do it more that 2 sessions. But when i tried yours, I fall in love. i’ve been doing it for 2 months consistently. Thank you so much for making me stronger and healthy.

    I have a request. Can you do exercise for pregnancy? Thank you in advance and wishing you more success ❤️

  • What a workout! Thank you Kayla once again for your weekly workout! After I did the last one, I dropped myself on the ground (I am not gonna spoil it, you will find out once you get to the end:P)

  • Hello Joanna…I admire you a lot..Will you please design a workout for PCOS women?? It will be a great help for a lot of people around the globe..I know there are so many YouTube channels showing such workouts but I trust you the most..Lots of love..����

  • I was already doing 2500 squats every month and thought it’s a lot. 10,000 will kill me. This challenge seems really hard for me, since I had lumbar fusion 2 years ago.

  • Hi Joanna! Your body is amazing and your workouts as well.. If u could do more of glute dominant workouts you would look even better and it would be of help for us as well because u know we all women wants to get curvy….the curvier the better��

  • hi Kayla, I’m loving this 28 day challenge, my daughter got me on to it. Would it be possible to ad the reps amount to the workout op in the top corner? got a brain like a sieve and forget how many I am supposed to do of each. Thanks

  • Hi dear..thank u so much..I can’t believe I have done this 1000 squats with you..I wouldn’t have done alone all by myself..with you it was great….thank you..

  • I did your 20minutes workout…after doing it my thighs pain lot..while doing it I didn’t feel anything,I enjoyed…after that two days lot of pain to walk n sit n do

  • I’ve been squatting for about 3 months so I think I can do this. However, my ass is doing 25 then another 25. I can do 30 before I feel the burn but I’m not fully ready for a continued 50 in a row.

  • Hi jo..just now i completed pur challenge…OMG…first time in my life completed 1000 squats…so i can do this… thanks for you…

  • LOVE Kayla Itsine’s workouts but the timing on this is wonky. If you pay attention to count then you will need to move on to the next exercise while she is still explaining modifiers, especially in the first circuit. A bit annoying but not impossible to get over.