Kick start the New Year with my FREE Full Body 30 Day Workout Challenge! No equipment needed, just discipline! Get ready to be stronger, improve your overall fitness and create a healthy habit!
If you’re looking for other workouts to add to your routine, try out my Sexy Arm Workout for Women or my 8 Minute Abs Workout Routine!
30 Day Workout Challenge
We are 4 days into our “What’s your Why” series and I could not be more excited. It’s time to stop listening to the voices in between your ears and choose your destiny!
I hope you had time to sit down, set goals for yourself and reflect on the real reason you have those goals so that when the going gets tough … you stick with it for the long haul.
A strong WHY can conquer anything and help you trudge through mud if you have too! (and trust me… I’ve done that before)
To start of this series off right I needed to make sure you were armed with a 30 Day Workout Challenge! There are 11 exercises total and each week reps increase to where at the end of 30 days you’ll be doing 75 reps of each exercise and a 2 minute plank!
Do 30 Day Challenges Work?
Yes, absolutely. But, it depends on how rigorous and intense the challenge is. I’d say that this is an intermediate full body workout challenge that incorporates multiple muscle groups. This challenge will kick start you, create a habit and will definitely create change in your body if you stay disciple. However, if you want that change to last it is up to you keep it up!
What exercises are in this 30 Day Workout Challenge?
This workout challenge is meant to be a full body challenge so you’ll be working all your major muscle groups throughout these 30 days – your glutes, quads, and core! Most of these exercises I’m sure you already know how to perform, however if you need a refresher below are the instructions on how to perform each movement properly. Remember quality over quantity is key…. but trust me by the end of these 30 days you’ll be getting plenty of quantity too!
- Squats: Start in standing position with feet shoulder length apart. Keep your back straight and core braced. Slowly push your hips back, bend your knees and lower to the ground until your thighs are parallel with the ground. But sure to keep your knees over your ankles the entire time. Rise back up to starting position and repeat.
- Push ups: Starting position on the floor with hands slightly wider then shoulder length and feet directly behind you. (it will almost look like a plank form) Lower your chest to the ground, bending your elbows while keeping your legs extended behind you. Hold for 2 seconds then press but up. Repeat. (for beginner level start on knees instead of in plank position)
- Sit-ups: Lying flat on your back with bent knees and feet planted firming on the ground. Without pulling on your neck, tighten your core and curl your body up towards your knees. Hold for 2 seconds and release back to starting position. Repeat. (You can place your hands behind your hand or cross them in an X on your chest while performing this exercise)
- Jumping Squats: Start in standing position with feet shoulder length apart. Keep your back straight and core braced. Slowly push your hips back, bend your knees and lower to the ground until your thighs are parallel with the ground. Then press your feet into the ground and explode off the ground jumping as high as you can! Allow your knees to bend to 45° when you land. Repeat.
- Tricep Dips: Position your hands behind you, shoulder width apart, on a secure table, bench or chair. Extend your legs out in front of you, with your butt hanging off of the edge of the bench, chair or table. With your arms straighten behind you, slowly start to bend your elbow and lower your butt to the ground until your elbows are at a 90° angle or your triceps are parallel with the ground. The push yourself back up to starting position. Repeat.
- Plank: For this plank we’ll be doing “low planks” which means on your forearms, not on your hands. Place elbows directly beneath your shoulders and extend your legs. Press through your heels so calves are lengthened. Draw your navel toward your spine and engage your glutes. Hold.
- Mountain Climbers: Start in plank position, arms straightened out with hands on the ground and legs extended behind you. While keeping your back flat, core engaged and butt down lift your right knee to your right elbow – return to starting position while lifting your left knee to your left elbow. Repeat process and continue switching legs while increasing the pace.
- Russian Twists: Sit on the floor with your legs straight out in front of you. Slowly lean your back back to a 45° angle, your body will look like a V shape. Engaging your core while legs are extended in front of you, balance on your tailbone (or sit bone) and begin twisting your torso to either side without moving your legs. (optional: use a 10 lb weight or dumbbell for more of a challenge)
- Curtesy Lunges: Stand with your feet shoulder width apart, knees slightly bent. Keep your back straight and core engaged – lunge backward moving your right foot behind your leg foot and bending your knee until your left thigh is parallel to the ground or your right knee touches the ground. Return to starting position then repeat with the other side.
- Hip Bridges: This exercise will target your lower abdomen and gluten. To start, lie flat on your back, your knees bent and arms flat on the ground. Your feet should be hip-distance apart with your heels as close to your butt as possible. In one fluid motion, push up through your heels to lift your hips toward the ceiling while squeezing your glutes. Hold 3 to 5 seconds, then lower back down. Repeat.
- Reverse Sit-ups: Starting position is lying on your back with your hands at your side and legs straight out in front of you. Slowly lower your legs toward the floor and raise up to the ceiling. Your hips will slightly lift off the floor as your toes get closer to the ceiling. Extend you legs back down to the starting position. Keep your legs straight and hovering above the floor. Avoid touching the floor. Repeat.
Disclaimer: I am not a certified personal trainer. Always check with your doctor before starting a new fitness regime and please listen to your body.
Print Here –> Monthly Workout Calendar
Print 30 Day Challenge Here –> Monthly Workout Calendar #2
