Ga TERESTDAVEID| 02y 22:20 pusnupe | Day 10:20 pushups IDSVBSESS pUShURET r, 1 ‘| PE Se EVA eee ee | 8 pushups 0 Day 28 : REST DAY Bee ele [ede res) | poy Wae Lilt lt ale ef) Wt Ei/thefitnesscafet [ lil Piet : |Ey NS er hallenge5 eri iar. eel] Day 2: 20 seconds Day 16 : 90 seconds Oe i Wee Clore l als |) Day 16 : 100 seconds er te Teel] Day 20: 110 seconds Day 21: 110 seconds Day 22 : 115 seconds Day 23 : 116 seconds Day 24: 120 seconds Day 25 : 120 seconds Day 26 : 125 seconds er eet ae eo Tel t Day 28 : 130 seconds Day 29 ; 130 seconds Day 30 : 140 seconds Lor Se Ba ET ere la Cel [oF Ne eee cere lite ty bor aT Della te Ly Day 6 : 40 seconds eee Day 8 : 50 seconds Day 9: 60 saconds Pee tem Let Totet ace f-) ee Me Lal) t OF ie eee lilly Day 13 : 76 seconds Day 14: 80 seconds EV Meee clit] Ev/thefitnesscafe1KTR EV) Challenge Ee Conia eee Pee Sree ee Ee rr Be ee ae Lee “Day 13: 80 equate Te eerie Pec tes30 Day Tricep Dip Challenge eee T | Day 5: 11 dips PEM issn Caan Peachey eee PER PR eae) Pera nt LES a ees) Pee eaacia ed De el Perce tat) [27 Wiis eae a= |<) Se Py EivthefitnesscafetLUM BE AY Challenge Ee ee ae) Day 2: 2 Pull Ups ee eee Day 4:4 Pull Ups Day 5: 5 Pull Ups Day 6:5 Pull Ups Day 7: REST DAY Day 8: 5 Pull Ups Day 9: 6 Pull Ups Day 10:6 Pull Ups Day 11: 7 Pull Ups Day 12:7 Pull Ups Day 13: 6 Pull Ups OEE ele Day 15:8 Pull Ups fer ia eee doy Day 17:9 Pull Ups por ete dL Ooty Day 19:10 Pull Ups Day 20:17 Pull Ups Day 21 : REST DAY Day 22:11 Pull Ups Day 23 : 12 Pull Ups Day 24: 12 Pull Ups Lor Warts Bad PLO oy Day 26:13 Pull Ups Ler ere ee al Oo) De et ed Day 29 : 14 Pull Ups eric et B at eye ty Ei/thefitnesscafe130 DAY CHALLENGE Eithefitnesscafe1 DAY 1) | DAY 2) | DAY 3) [DAY 4) | DAY 5] | DAY 6 8 || 9 |} 10) / 12) | 13) | 14 situps) \situps) \sirups) \situps) \situps) \situes DAY 7) (DAY 8) (DAY 9) (DAY 10) (DAY 14) (DAY 12 15|| 15|| 17)|18] | 19) | 21 situps) \situps) \sirups) \sirues) \situps) \ situps DAY 13) (DAY 14) |DAY 15) [DAY 16) |DAY 17| |DAY 18) 22 || 23) | 25) | 26] | 27|| 29 situps) \sirups) \sirups) (situps) \siTups) \ situps DAY 19] (DAY 20) (DAY 24) (DAY 22) (DAY 23) /DAY 24 29 || 30] | 31 | | 32) | 33} | 34 situps) \situps) \sirups) \sirues) \situps) \situes DAY 25) (DAY 26) |DAY 27) (DAY 28) |DAY 29] |DAY 30) 35 || 36| | 37] | 38] | 39 || 40 situps) \siturs) \sirups) \sirues) \situps) \siTups fiJ q Co Onno oon oOo oO ke eo QUAY §—Bkquots, 6 lunges, 6 call ies QUAY 2 GSUOES, b lungs, fi cat mises DAY). Squats, b lunges, 8 alf ses AYA Bsquats lunges, 8 salf rises DAY! ResTDay Nd squats, 10 Linger, 10 cal DAVE ag TD squats, 10 Linget, 10 cal pAY? is NE squats, 12 binges, 12 cal DAVE in 12 squats, 12 Lunges, 12 cal DAVY a AYO RESTOAY jump squat, 8 ngs, dal DAY a Bjump squats 8 lunges, cal DAYS? ga ‘jump squat, 1 hnges, 10 DAY'S ig 1) jung squats, 10 10 pAY A ae kage DAY Rest ony A2 jump quits, '2 hinges, 12 [) OANSE ane 12 rnp squats, 12 lunges, 12 Comat ree 4 jurpp squats, 14 lunges, 14 0 au al rakes WAju sts, 14 lunges 14 0 DAY calf rales O avae mestow D7 jos toaras” Dba em tai D bt ental, 0 anita [) bAiai estoay D hl oa 0 pair els Ng Dara ene D3 Shoe 0 me ooSeen) GAS es 1 j2 [5 |4 45 50 crunches 100 bicycles 50 burpees 200 crunches (100 high kicks 2 60 second planks |2 30 second planks /50kickdowns 100 skaters 75 russian twists 6 7 8 9 10 SOsupermans (5.60 sacondpplanks | 50 donkey kicks 25 squats 50 squat jumps 50 squats ‘200 jumping jacks | 100 bicycles {100 skaters 200 crunches — a 16 17 (18 19 20 SOcurtsylunges {35 pushups -—/400tricep dips |200highkicks | 75 burpees 50 domay hicks oem 50 squat jumps [200 supermans [460 second planks 21 22 23 (24 (25 35 burpee pushups SOreverse lunges |SOwoodchops | 100 supermans 200 punches 20 send se 100 skaters ee 200 plank jacks 16 |27 (28 (29 (30 200 bicycles | 100 russian twists 25 pushups [SO curtsylunges |200 squat jumps 200 butt kicks [460 second planks |200 seal jacks [100 froggles | 100 vupsew CHALLENGE FOR THE NEXT 30 DAYS DRINK WATER! After Waking up 30 minutes before breakfast 1 hour after breakfast 30 minutes before Lunch 1 hour after lunch During Tea break 30 minutes before dinner Just before going to bedSEPT, Nisei) be ee PNY Pa ees ey ay ay CU 3) sy Big ed BL etd et SS SMUATS aN 40 SQUATS 40 SOUATS TI sy Pe) 39 PAL sy ey SSLUNGES ig) pia sg ety |g ESBS sg bg 45 SOUATS pA ces SAS EN ee 3) CTU pt sy ty ay gt ei aig tg Ci Dit pH Bes pe a Ss eo Fy psy pI sy pt ts 3y 90 SEC BRIDGE ER 90 SEC BRIDGE bE eps ng Bs NN ee G5 SQUATS 1) SOUATS tN 60 LOWGES ty Uy Uy ay 90 SEC BRIDGE Eg Matsa haa |b Neth oR Cs SO SQUATS EIN bly Cnt ss bt sy Ct ss 89 3) es Sg Sas Pa sg SadIo ov A@i'e] |< oe Sr alla Tole ON en cM Aere Rice © Alcohol Cand GieNON = oh M10) RNo ROY Geren uae Y Eat 5-6 times a day ¥ Veggies Only (Sides) ATM oe) eXodalNesisd)30 DA Oye ROPE cuautence hefitnesscafe1 Please take rest in between, after 1 or 2 minutes according to your metabolism 200 250 275 300 350 400 Skips Skips Skips Skips Skips Skips Rest 450 500 550 600 650 Day — skips Skips, -«=—Skips- «Skips. Skips > > ee i > Rest 700 750 800 850 900 Day — skips Ships-—— Skips, Skips_—_Skips Rest 950 1000 1100 1150 1200 Day — skips ships_-— Skips. Skips——_Skips Rest 1250 1300 1350 1400 1500 Day — skips skips. Skips. Skips.-——_Skipsead Engng Pree yee Pe eg30 DAY CHALLENGE i/thefitnesscafe1 DAY 2] | DAY 3] (DAY 4] | DAY 5] | DAY 6 || 8 || 8 || 10)| 10 BURPEES) \BURPEES) \BURPEES) \BURPEES, DAY 8] | DAY 9] (DAY 10) (DAY 11 12||12)|14 || 14 BURPEES) \BURPEES) \BURPEES) \BURPEES, DAY 14] [DAY 15) (DAY 16] [DAY 17 18 | 20 || 22 || 24 BURPEES) \BURPEES) \BURPEES) \BURPEES, DAY 20) (DAY 24 | (DAY 22) {DAY 23 seine BURPEES) \BURPEES) \BURPEES) \BURPEES, DAY 26) (DAY 27) (DAY 28) [DAY 29 42 || 44 || 46 || 48 BuRPEES) \BURPEES) \BURPEES) \BURPEES, lets! 5 & F =] (2 | |3 me = o> 2 = =| /2N2| |e 3) (BOs) |B wo ao Awojl(e oO m= m= m =| /2qp= no > no wo <||\gGI=< = co =o = se = oo oc 2 S 3 cm m B z 8 5 8 a eo a m wm 4 a a 3 m m a0 DAY FOOD CHALLENGE Eitethessatt Soda Sugary Juices & Drinks Fast Food Fried Food Packaged Sweets & Snacks White Bread/Rice/Pasta Fatty/Processed Meats UNIT Salt Caffeine(1 Cup Coffee Per Day or Less) Alcohol(2 Drinks Per Week or Less) ___ 8-10 Glasses of Water Per Day Atleast 1 Fruit or Vegetable with Every Meal 1 Fruit or Vegetable with Every Snack Whole Grains Instead of Refined Grainsthe no junk food challenge the rules: no chocolate no candy no biscuits or cookies no cake, donuts or muffins no pastries no white bread no chips no fast food no nutélla, peanut butter or other naughty spreads no ice cream for 27 days. period.