1
30 punches
3 sets in total
30sec rest
2
50 squats
in total
throughout the day
3
30 punches
3 sets in total
30sec rest
4
55 squats
in total
throughout the day
5
40 punches
3 sets in total
30sec rest
6
60 squats
in total
throughout the day
7
40 punches
3 sets in total
30sec rest
8
65 squats
in total
throughout the day
9
50 punches
3 sets in total
30sec rest
10
70 squats
in total
throughout the day
11
50 punches
3 sets in total
30sec rest
12
75 squats
in total
throughout the day
13
60 punches
3 sets in total
30sec rest
14
80 squats
in total
throughout the day
15
60 punches
3 sets in total
30sec rest
16
85 squats
in total
throughout the day
17
70 punches
3 sets in total
30sec rest
18
90 squats
in total
throughout the day
19
70 punches
3 sets in total
30sec rest
20
95 squats
in total
throughout the day
21
80 punches
3 sets in total
30sec rest
22
100 squats
in total
throughout the day
23
80 punches
3 sets in total
30sec rest
24
105 squats
in total
throughout the day
25
90 punches
3 sets in total
30sec rest
26
110 squats
in total
throughout the day
27
90 punches
3 sets in total
30sec rest
28
115 squats
in total
throughout the day
29
100 punches
3 sets in total
30sec rest
30
120 squats
in total
throughout the day

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Legs and arms are the natural extensions of the body's ability to generate power. Using them correctly requires specific exercises that help build strength and coordination. The Punches & Squats, 30-day Challenge appears to be simple yet it effectively targets the crucial muscle groups involved and forces them to build the neural connections necessary for coordinating them better. By the end of the 30-Day Challenge you will feel and move differently.  

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