Congratulations! If you’re looking at this page, then you’ve finally committed to doing something to improve your health. Welcome to your 30-day workout challenge!
We created this bodyweight workout challenge to help you build strength, improve endurance, and show you that you don’t need to spend 3 hours in the gym every day to see tangible results!
We tried our best to make sure every workout brings something a little different, but some exercises pop up a few times that you can use as a benchmark for keeping track of your improvements. You don’t need any expensive equipment, just a little room to move around and some determination.
Let’s get it!
Getting Started
Here are some quick facts about this workout plan:
We’ve broken these workouts up into five movements per workout
Workouts should take around 20 minutes to finish
YOU NEED TO WARM UP!
Day 1 has a warm-up built into it; a couple light exercises is good for upper body day
For lower body days, a 5-minute walk should be a good primer before working out.
A full body or core workout can have a mix of the two above. Put simply, move a bit and get your blood flowing to the muscles in question before jumping into the workouts!
Modify if you need to!
Some of you will have limitations, either due to injury, mobility, or weakness. It’s ok to make the exercise a little easier until you can perform the original movement.
Week 1: Starting Slow
Day 1: Upper Body Basics
Arm Circles: 3 sets of 30 seconds (each direction)
Wall Climbs: 3 sets of 8-10 reps
Push-Ups (Knee or Full): 3 sets of 8-12 reps
Shoulder Taps: 3 sets of 10-12 reps per side
Wall Push-Ups: 3 sets of 8-12 reps
Day 2: Leg Strength Starter
Bodyweight Squats: 3 sets of 15 reps
Reverse Lunges: 3 sets of 8-10 reps per leg
Standing Calf Raises: 3 sets of 18-20 reps
Sumo Squats: 3 sets of 12-15 reps
Wall Sit: 3 sets of 20 seconds
Day 3: Core Stability
Plank: 3 sets of 20-30 seconds
Dead Bugs: 3 sets of 10 reps per side
Russian Twists: 3 sets of 12-15 reps per side
Superman: 3 sets of 15 reps
Toe Touches: 3 sets of 15 reps
Day 4: Full Body Cardio Circuit
Jumping Jacks: 3 sets of 30 seconds
High Knees: 3 sets of 30 seconds
Burpees: 3 sets of 8 reps
Butt Kickers: 3 sets of 30 seconds
Mountain Climbers: 3 sets of 20 seconds
Day 5: Flexibility Focus
Forward Fold Stretch: 3 sets of 20 seconds
Butterfly Stretch: 3 sets of 20 seconds
Seated Hamstring Stretch: 3 sets of 20 seconds per leg
Cat-Cow Stretch: 3 sets of 10 cycles
Standing Quad Stretch: 3 sets of 20 seconds per leg
Day 6: Lower Body Power
Step-Ups (using a sturdy surface): 3 sets of 10 reps per leg
Calf Raises: 3 sets of 20 reps
Glute Bridges: 3 sets of 15 reps
Lateral Leg Raises: 3 sets of 15 reps per leg
Walking Lunges: 3 sets of 12 reps per leg
Day 7: Rest
Enjoy a full day of rest, or take a light walk to keep your body moving.
Week 2: Building Momentum
Day 8: Push & Pull Power
Tricep Dips (using a sturdy surface): 3 sets of 10-12 reps
Inverted Rows (using a strong table): 3 sets of 10 reps
Pike Push-Ups: 3 sets of 8-10 reps
Wall Push-Up Hold: 3 sets of 10 seconds
Reverse Snow Angels: 3 sets of 12 reps
Day 9: Lower Body Endurance
Walking Lunges: 3 sets of 12 reps per leg
Single-Leg Glute Bridges: 3 sets of 10 reps per leg
Side Leg Raises: 3 sets of 15 reps per leg
Step-Ups with Knee Raise: 3 sets of 10 reps per leg
Curtsy Lunges: 3 sets of 10 reps per leg
Day 10: Core & Cardio Combo
Mountain Climbers: 3 sets of 20 seconds
Leg Raises: 3 sets of 12 reps
Plank Jacks: 3 sets of 20 seconds
Toe Touch Crunches: 3 sets of 15 reps
Bear Crawl: 3 sets of 20 seconds
Day 11: Explosive Full Body
Jump Squats: 3 sets of 10 reps
Broad Jumps: 3 sets of 8 reps
Plank to Push-Up: 3 sets of 10 reps
Lateral Jumps: 3 sets of 10 reps
Inchworms: 3 sets of 5 reps
Day 12: Dynamic Stretching
Arm Circles: 3 sets of 20 seconds each direction
Hip Circles: 3 sets of 15 seconds each direction
Dynamic Lunges with Twist: 3 sets of 10 reps per side
Lateral Leg Swings: 3 sets of 10 reps per leg
Arm Swings: 3 sets of 15 seconds
Day 13: Glute & Hamstring Focus
Single-Leg Deadlifts: 3 sets of 10 reps per leg
Donkey Kicks: 3 sets of 15 reps per leg
Sumo Squats: 3 sets of 12 reps
Bridge Marches: 3 sets of 10 reps per leg
Standing Glute Squeeze: 3 sets of 20 seconds
Day 14: Rest & Recovery
Take a full rest day. Consider some gentle stretching or a relaxing walk.
Week 3: Strengthening Your Foundation
Day 15: Upper Body Strength
Push-Ups: 3 sets of 12 reps (try a harder variation if possible)
Tricep Dips: 3 sets of 12 reps
Plank Shoulder Taps: 3 sets of 15 reps per side
Scapular Push-Ups: 3 sets of 12 reps
Arm Pulses: 3 sets of 15 seconds
Day 16: Lower Body Burn
Bulgarian Split Squats: 3 sets of 10 reps per leg
Squat Pulses: 3 sets of 15 seconds
Calf Raises: 3 sets of 25 reps
Side Step Squats: 3 sets of 12 reps
Hip Thrusts: 3 sets of 15 reps
Day 17: Core Conditioning
Plank: 3 sets of 30 seconds
Side Plank: 3 sets of 20 seconds per side
Flutter Kicks: 3 sets of 20 reps per leg
Bicycle Crunches: 3 sets of 20 reps per side
Leg Lifts: 3 sets of 12 reps
Day 18: Full Body Burn
Burpees: 3 sets of 10 reps
Squat to High Knee: 3 sets of 12 reps per side
Plank Walkouts: 3 sets of 10 reps
Reverse Lunges: 3 sets of 10 reps per leg
Tuck Jumps: 3 sets of 8 reps
Day 19: Mobility & Flexibility
Cat-Cow Stretch: 3 sets of 10 cycles
Pigeon Pose: 3 sets of 20 seconds per side
Child’s Pose: 3 sets of 30 seconds
Hip Rolls: 3 sets of 10 seconds per side
Kneeling Quad Stretch: 3 sets of 20 seconds per leg
Day 20: Leg Day Challenge
Wall Sit: 3 sets of 30 seconds
Jumping Lunges: 3 sets of 10 reps per leg
Step-Ups: 3 sets of 15 reps per leg
Lateral Lunges: 3 sets of 12 reps per leg
Heel Raises: 3 sets of 15 reps
Day 21: Rest & Recharge
Enjoy your rest day and reflect on how far you’ve come!
Week 4: Finish Strong
Day 22: Push-Up Progression (Go to your knees if you need to)
Arm Circles: 3 sets of 30 seconds each direction
Diamond Push-Ups: 3 sets of 8-10 reps
Pike Push-Ups: 3 sets of 10 reps
Wide Push-Ups: 3 sets of 12 reps
Incline Push-Ups: 3 sets of 10-12 reps
Day 23: Lower Body Strength & Stability
Pistol Squat (assisted): 3 sets of 6-8 reps per leg
Side Lunges: 3 sets of 10 reps per leg
Glute Bridge March: 3 sets of 15 reps per leg
Reverse Lunge to Knee Drive: 3 sets of 10 reps per leg
Wall Sit with Calf Raise: 3 sets of 15 reps
Day 24: Core & Stability
Side Plank with Leg Lift: 3 sets of 10 reps per side
Hollow Body Hold: 3 sets of 20 seconds
Bird Dog: 3 sets of 12 reps per side
Plank Reaches: 3 sets of 10 reps per side
Superman Hold: 3 sets of 15 seconds
Day 25: Total Body Challenge
Burpees: 3 sets of 12 reps
Plank Jacks: 3 sets of 30 seconds
Squat Jumps: 3 sets of 12 reps
Bear Crawls: 3 sets of 20 seconds
High Knees: 3 sets of 30 seconds
Day 26: Flexibility & Recovery
Cobra Stretch: 3 sets of 20 seconds
Hip Flexor Stretch: 3 sets of 20 seconds per leg
Seated Forward Bend: 3 sets of 30 seconds
Day 27: Leg Power Finale
Jump Squats: 3 sets of 15 reps
Single-Leg Glute Bridges: 3 sets of 12 reps per leg
Calf Raises: 3 sets of 30 reps
Skater Hops: 3 sets of 12 reps per leg
Wall Sit with Heel Raises: 3 sets of 15 seconds
Day 28: Rest
You deserve to take today off. You’re on the home stretch, finish strong!
Day 29: Core Strength Test
Plank: 1 set of max time
Side Plank: 1 set of max time per side
Hollow Body Hold: 1 set of max time
Day 30: Final Full Body Workout
Burpees: 3 sets of 15 reps
Mountain Climbers: 3 sets of 30 seconds
Jumping Jacks: 3 sets of 30 seconds
Side Lunges: 3 sets of 12 reps per leg
Plank Jacks: 3 sets of 30 seconds
Wrap-Up
If you’re reading this, I’m hoping you stuck with this workout for all 30-days. If you did, a huge congratulations! You showed up for yourself for a month straight, that’s a helluva accomplishment. If you didn’t complete the program, guess what? You can always restart it and follow through. No matter if you did the full 30, or only managed to get in 4, you’re still working on a better you. And that’s something you can be proud of!
