Monday
15 sit ups
15 upper crunches
5 leg raises
20s Plank
50 squats
REST
75 sit ups
70 upper crunches
45 leg raises 100s Plank
140 squats
105 sit ups
95 upper crunches
62 leg raises 155s Plank
185 squats
Tuesday
20 sit ups
20 upper crunches
8 leg raises
20s Plank
55 squats
50 sit ups
45 upper crunches
30 leg raises
70s Plank
100 squats
REST
110 sit ups
100 upper crunches
65 leg raises
160s Plank
190 squats
Wednesday
25 sit ups
25 upper crunches
10 leg raises
30s Plank
60 squats
55 sit ups
50upper crunches
33 leg raises
75s Plank
105 squats
85 sit ups
75 upper crunches
50 leg raises
120s Plank
150 squats
REST
Thursday
REST
60 sit ups
55 upper crunches
35 leg raises
80s Plank
110 squats
90 sit ups
80 upper crunches
53 leg raises
125s Plank
155 squats
115 sit ups
105 upper crunches
70 leg raises
170s Plank
220 squats
Friday
30 sit ups
30upper crunches
12 leg raises
50s Plank
70 squats
REST
95 sit ups
85 upper crunches
55 leg raises
130s Plank
160 squats
120 sit ups
110 upper crunches
72 leg raises
175s Plank
225 squats
Saturday
35 sit ups
35 upper crunches
15 leg raises
55s Plank
75 squats
65 sit ups
60 upper crunches
40 leg raises
90s Plank
130 squats
REST
125 sit ups
115 upper crunches
75 leg raises
180s Plank
230 squats
Sunday
40 sit ups
40 upper crunches
20 leg raises
60s Plank
80 squats
70 sit ups
65 upper crunches
43 leg raises
95s Plank
135 squats
100 sit ups
90upper crunches
60 leg raises
150s Plank
180 squats
REST
30 DAY AB AND SQUAT CHALLENGE BY
@Ruth Kwamby (Youtube.com/c/Ruthkwamby)
Foods: cut calories but not too much, eat soluble fiber (Good sources of soluble fibers include oats, flaxseeds, avocados, legumes, Brussels sprouts and blackberries), take probiotics (include some types of yogurt, kefir, tempeh, kimchi and pickles), drink protein shakes, Limit your carbs especially refined carbs, avoid liquid calories (Sugary soda, fruit juices and energy drinks are generally loaded with sugar and liquid calories), eat whole single ingredient foods (Try to eat plenty of whole grains, nuts, legumes, fruits, vegetables, dairy, fish and unprocessed meat), drink water, reduce stress levels, eat more protein, get enough sleep, limit your intake of added sugar.
Fill up on these foods that research has shown can help trim your waistline and improve your gut health:
•Green tea
•Raspberries and other berries
•Artichokes
•Kimchi
•Nuts and seeds, particularly peanuts
•Kombucha
•Avocado
•Whole grains, like oats and quinoa
•High-fiber fruits and vegetables, like raspberries, apples, pears and sweetpotatoes
•Lentils
•Beans, especially chickpeas
