This will be a 30 day challenge created by yours truly. I will be updating daily! I looked over various body exercises and other body weight workouts to come up with this. I have included a video (if I could find one) with each exercise to show you proper form. Obviously not by me.
Day One:
- warm up -
Arm Circle clockwise small and big rotation. Follow that by counterclockwise small and big rotation for 30 sec each (2 minutes)
10 sec rest
5 sec rest
Mountain Climbers 10 reps
- both feet must move for one repetition -
Pushup w/Twist 10 reps
- For this you only need to do 10 pushup reps and don't worry about doing 10 for both twist sides -
Pushup w/Twist 10 reps
- For this you only need to do 10 pushup reps and don't worry about doing 10 for both twist sides -
Boxers 15 reps
- stand with your feet shoulder width apart with the knees slightly bent. Think, "I'm a professional ski jumper, training for the next Winter Olympics!" From this position you will slowly transition your arms in opposite directions in a controlled manner. One forward the other behind you. Both arms should go parallel from the floor with the front arm facing palm down and the one behind you facing palm up. Complete both arms going forward and backward as one rep -
5 sec rest
--- REPEAT and skip the warm up! For a total of 4 sets ---
You got this!
Let's GO!
Day Two:
Burpees 5 reps
The "4 way planks" are as follow start on one side, move to the middle (elbows), move to the opposite side, then end with a starting pushup position and hold that for the final plank.
5 sec rest
Supermans 15 reps
Reverse Flys 15 reps
Don't need weights for this, but you can use cans of food if you want.
Side to side pushup holds 8 reps
Start at the top of the pushup position. Easily move one arm into the other so that your hands are side by side, then move the outer arm out to about shoulder width apart and now you have moved one direction into another starting pushup position. Repeat this motion in reverse to the start, then move to the other side. When you have moved back to the middle you have done one rep.
5 sec rest
Plank Butt ups 15 reps
Wobbly Dog 15 reps
Starting on your hands and knees with a tight core and flat back. Raise one arm parallel to your body while your opposite leg raises with it to parallel, move back to starting position and repeat for the other side. This is one rep.
--- REPEAT for a total of 4 sets! ---
Come on! Feel the burn!
Batman begs you to keep going!
Day Three:
Jumping Jacks 30 reps
Full extension arm side planks 30 secs each
side
5 sec rest
Switching Hand Clappers 10 reps
Closest I could find to the exercise. Add in arms clapping in front of you similar in style to a jumping jack. Don't go as far down because we're not doing a lunge.
Bear Crawl 10 reps
Do these with moving all four limbs as one rep.
Not with a bar like the video, nor the speed. I want controlled with your arms half way between parallel to the body and hanging at your side. Make sure to keep looking forward while you twist. Two twists (one for each side) is one rep.
5 sec rest
Boxing Repetitions 15 reps
Left and right punch is one rep. Focus on relaxed body, and bouncing. Make sure to switch your stance every 5th rep.
--- REPEAT for a total of 4 sets ---
The path is open and ready! Get to it!
Day Four:
Day Four:
Burpees 6 reps
Body Weight Squats 10 reps
Half Bridge Raises 20
reps
5 sec rest
Wall Sit 30 sec
Scissor Kick 10 reps
Both legs must kick for one rep.
Leg lifts10 reps
5 sec rest
Calf Raises 10 reps
Lunges 10 reps
These are done as both legs.
--- REPEAT for a total of 4 sets ---
Each step you take brings you one step closer!
Go for the GOLD!
Day Five:
Day Six:
Day Five:
Hop in place 30 sec
Mountain Climbers 15 reps per side
Bicycle Crunches 15 reps per side
5 sec rest
Wobbly Dog 15 reps per side
Standing Side Knee Crunches 15
reps per side
One Legged Standing Table 30 sec per side
This is standing on one leg with your opposite leg parallel from the floor with your torso making a flat surface. Feel free to use something to help you balance.
--- REPEAT for a total of 4 sets ---
This is the time, get it moving.
You can do it, GO!
Day Six:
Standing Twists 30 reps
Wall-sit with holding arms 30 sec
A wall sit but hold your arms out in front of you.
V-ups 10 reps
Horse Stance 30 sec
Stand with your feet more and than shoulder width apart and act as if you're going to straddle a chair. Hold this position for the allotted time.
Crunches 20 reps
Elevated feet hold (handstand or decline
pushup hold) 30 sec
Russian Twists 20 reps
--- REPEAT for a total of 3 sets ---
One more day!
Day Seven:
!REST!
WEEK 2
Day Eight (Day of the Hermit):
Day Nine:
11,000 steps
About 5.5 miles (8.8 km).
You can convert other activities into steps here and here.
You can do it! If only you BELIEVE!
Day Eleven:
Day Twelve (Day of Tribulation):
Day Thirteen:
Day Fourteen:
!REST!
- WEEK 3 -
Day Fifteen:
Day Sixteen:
Day Seventeen:
Day Eighteen:
Day Nineteen:
The beauty of ourselves is a consciousness with which we derive belief and understanding.
Day Twenty:
Day Twenty-one:
Easy peasy, lemon squeezy = Rest
Let's believe together
Day Twenty-Two (Day of the Turtle):
- WEEK 4 (Week of the Teacher)-
Day Twenty-Three:
11,000 steps. GO!
Day Twenty-Four:
We're closing in on the finish line.
I believe in you!
Day Twenty-Five:
14,000 steps. Wow!
remember you can convert your other activities into steps here!
Day Twenty-Six:
Day Twenty-Seven:
Take a walk! 17,000 steps!
We can do it together!
Day Twenty-Eight:
REST! Easy!
Day Twenty-Nine:
19,000 steps!
Almost there.
Day Thirty:
Burpees 30 sec
5 sec rest
Scissor Kicks 30 sec
5 sec rest
Bicycle Crunches 30 sec
5 sec rest
Supermans 30 sec
5 sec rest
Reverse Crunches 30 sec
5 sec rest
Leg Lifts 30 sec
5 sec rest
Wood Choppers left to right 30 sec
Wood Choppers right to left 30 sec
10 sec rest
--- REPEAT for Six sets ---
You made it! Holy moly!! Let's raise our fist into the air in celebration. You are a boss!
Day Seven:
!REST!
WEEK 2
Day Eight (Day of the Hermit):
Jumping Jacks 50 reps
Scissor Kicks 20 reps (per side)
Squats + Pushups 15 reps
Rest 5 sec
Crunches 30 reps
Tricep Dips + Lunges 15 reps
Rest 5 sec
Planks 45 sec
Wall Sit + Wall Pushup 45s/15 reps
Rest 1 minute
--- REPEAT once ---
Day Nine:
11,000 steps
About 5.5 miles (8.8 km).
You can convert other activities into steps here and here.
You can do it! If only you BELIEVE!
Day Ten (Day of the Reaper):
Jumping Jacks 60 reps
Scissor Kicks 25 reps (per side)
Squats – Pushups 20 reps
Rest 5 sec
Crunches 40 reps
Tricep Dips – Lunges 20 reps
Rest 5 sec
Planks 50 sec
Wall Sit – Wall Pushup 50s/20 reps
--- REPEAT once ---
Day Eleven:
13,000 steps
About 6.5 miles (10.4 km)
You can convert your other "non-walking" activities into steps here
You can convert your other "non-walking" activities into steps here
Don't stop BELIEVING!
Day Twelve (Day of Tribulation):
Jumping Jacks 70 reps
Scissor Kicks 30 reps (per side)
Squats – Pushups 25 reps
Rest 5 sec
Crunches 50 reps
Tricep Dips – Lunges 25 reps
Rest 5 sec
Planks 60 sec
Wall Sit – Wall Pushup 60s/25 reps
--- REPEAT once ---
How do we persevere?
By trying over and over again.
Day Thirteen:
15,000 steps
about 7.5 miles (or 12 km)
Reach for the Stars!
Day Fourteen:
!REST!
- WEEK 3 -
Day Fifteen:
warm up: Arm Circle clockwise small and big/counter
small and big 45 sec each
10 sec rest
Pushup + Tricep dip 15 reps
Arm Raises 20 reps
5 sec rest
Mountain Climbers + Pushup w/Twist 15 reps
Boxers 20 reps
5 sec rest
--- REPEAT for a total of 4 sets ---
Skip the arm circles on the repeats
Sometimes the journey and destination can become confused.
Ride on mighty soldier.
Day Sixteen:
Burpees 7 reps
4 way Plank (side-middle-side-high) 45 sec
each
5 sec rest
Supermans – Reverse Flys 20 reps
Side to side pushup holds 15 reps
5 sec rest
Plank Butt ups – Wobbly Dog 20 reps
--- REPEAT for a total of 4 sets ---
The Power is Yours!
Day Seventeen:
Jumping Jacks 40 reps
Full extension arm side planks 45 secs each
side
5 sec rest
Switching Hand Clappers 15 reps
Bear Crawl 15 reps
Standing Body Twists w/Arm extension 20 reps
5 sec rest
Pushup Crawl 15 reps
Boxing Repetitions 20 reps
5 sec rest
--- REPEAT for a total of 4 sets ---
If you believe, then you can be!
Believe in you!
Day Eighteen:
Burpees 8 reps
Body Weight Squats – Half Bridge Raises 25
reps
5 sec rest
Wall Sit 45 sec
Scissor Kick – Leg lifts15 reps
5 sec rest
Calf Raises - Lunges15 reps
--- REPEAT for a total of 4 sets ---
Feel the "pain", shake hands with it, and embrace the "pain"!
Soreness (nsfw) ain't got crap on me!
Day Nineteen:
Hop in place 45 sec
Mountain Climbers - Bicycle Crunches 20 reps
5 sec rest
Wobbly Dog – Standing Side Knee Crunches 20
reps
One Legged Standing Table 20 reps
--- REPEAT for a total of 4 sets ---
Day Twenty:
Standing Twists 50 reps
Wall-sit with holding arms 45 sec
Just like a wall-sit, but hold your arms out in front of you, parallel to the floor.
V-ups 15 reps
Horse Stance 45 sec
Legs will be spread a little more than shoulder length apart and you will squat. Keeping your back straight and holding your hands palm up at your hips
Crunches 25 reps
Elevated feet hold (handstand or decline pushup)
45 sec
Your feet should be up on a chair or on the wall. You can also do a handstand.
Russian Twists 25reps
--- REPEAT for a total of 3 sets ---
holy moly!
Look at you go!
Day Twenty-one:
Easy peasy, lemon squeezy = Rest
Let's believe together
Day Twenty-Two (Day of the Turtle):
High
Knees 60 sec
Front Kick (right to left) 35
sec
Pushups 35 sec
Scissor Kicks 35 sec
Planks w/Rotation 35 sec
Hold the pushup position at the top and on a one count rotate into a side plank with arms extended. Hold for a one count then rotate back into plank position. Repeat for 35 sec.
Tricep Dips 35 sec
Side Kick (left to right) 35 sec
10 sec rest
Jumping Jacks 60 sec
Side to Side Jumps 35 sec
Wall Pushups 35 sec
Bicycle Crunch 35 sec
Mountain Climbers 35 sec
Lunges 35 sec
10 sec rest
Burpees
60 sec
Squats 35 sec
Horse Stance Punch 35 sec
4 way Plank (side-middle-side-
high) 45 sec each
Russian Twists 35 sec
Wall Sit w/holding pose 35 sec
Woodchoppers (left to right) 35
sec
Rear Kick (right to left) 35 sec
--- 30 sec rest. Then repeat once! ---
- WEEK 4 (Week of the Teacher)-
Day Twenty-Three:
11,000 steps. GO!
Day Twenty-Four:
High
Knees 70 sec
Front Kick (right to left) 40
sec
Pushups 40 sec
Scissor Kicks 40 sec
Planks w/Rotation 40 sec
Tricep Dips 40 sec
Side Kick 40 sec
10 sec rest
Jumping Jacks 70 sec
Side to Side Jumps 40 sec
Wall Pushups 40 sec
Bicycle Crunch 40 sec
Mountain Climbers 40 sec
Lunges 40 sec
10 sec rest
Burpees
70 sec
Squats 40 sec
Horse Stance Punch 40 sec
4 way Plank (side-middle-side-
high) 50 sec each
Russian Twists 40 sec
Wall Sit w/holding pose 40 sec
Woodchoppers 40
sec
Rear Kick 40 sec
--- 30 sec rest. Then repeat once! ---
We're closing in on the finish line.
I believe in you!
Day Twenty-Five:
14,000 steps. Wow!
remember you can convert your other activities into steps here!
Day Twenty-Six:
High
Knees 80 sec
Front Kick 45
sec
Pushups 45 sec
Scissor Kicks 45 sec
Planks w/Rotation 45 sec
Tricep Dips 45 sec
Side Kick 45 sec
10 sec rest
Jumping Jacks 80 sec
Side to Side Jumps 45 sec
Wall Pushups 45 sec
Bicycle Crunch 45 sec
Mountain Climbers 45 sec
Lunges 45 sec
10 sec rest
Burpees
80 sec
Squats 45 sec
Horse Stance Punch 45 sec
4 way Plank (side-middle-side-
high) 60 sec each
Russian Twists 45 sec
Wall Sit w/holding pose 45 sec
Woodchoppers 45
sec
Rear Kick 45 sec
--- 30 sec rest. Then repeat once! ---
Holy moly! Day 26?! Way to go!
Day Twenty-Seven:
Take a walk! 17,000 steps!
We can do it together!
Day Twenty-Eight:
REST! Easy!
Day Twenty-Nine:
19,000 steps!
Almost there.
Day Thirty:
Burpees 30 sec
5 sec rest
Scissor Kicks 30 sec
5 sec rest
Bicycle Crunches 30 sec
5 sec rest
Supermans 30 sec
5 sec rest
Reverse Crunches 30 sec
5 sec rest
Leg Lifts 30 sec
5 sec rest
Wood Choppers left to right 30 sec
Wood Choppers right to left 30 sec
10 sec rest
--- REPEAT for Six sets ---
You made it! Holy moly!! Let's raise our fist into the air in celebration. You are a boss!
