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! (Dynamic Warm-Up Exercises).
- 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!
Garett Reid
Author