I have told myself many times that I can do anything for one month. Have you too, right? As I was thinking about that, I thought, why not create a 30-day challenge to move for often. I am sharing my favorite body weight exercises that will get progressively intense (mainly number of reps) as we move along the 30-day challenge days. These exercises are easy and fun to do, and in no time, you will be stronger than before you started. Yes! I am talking about being a better version of yourself. I love this quote by Aldous Huxley- “There is only one corner of the universe you can be certain of improving, and that’s your own self.”

This 30-day fitness challenge is perfect for anyone who works out at home or wants to add a little extra challenge after their runs or virtual fitness classes. Plus, if you are just starting out or coming back to workout routine after a while, this challenge will help you get into the habit of moving every day.

So, here I am launching a 30-day fitness challenge designed to help get stronger and get toned up for the tail end of summer and fall!  It will be challenging, but it will be worth it!

Yes, I must add a disclaimer here check with your doctor before starting a new fitness program and always listen to your body. Are you onboard or not?

Okay! Are you thinking, how am I going to commit to this fitness routine? Read on to find how.

How do you commit to a 30-Day Fitness Challenge?

Find a Workout Partner- Doing these challenges with a friend or neighbor may be just a virtual partnership like checking in via text– will help you stay accountable.

Journal It- Record your time, number of reps on a calendar or journal. You can use many Apps like Strava, Body Space, and Google Fit to log your progress digitally.

Put it on the Calendar- Add it as an event to your calendar, set a reminder on your phone, and get your challenge done.

Do this fitness challenge anywhere, anytime-

Yes! You can be at your beach getaway, wear your workout gear, wear whatever you like, do it in the park, do it in front of the TV. The exercises in this challenge are super simple to do whenever and wherever. There is no equipment needed, it’s all bodyweight work.

The challenge consists of simple bodyweight exercises such as push-ups, planks, squats, sit-ups, lunges, triceps dips, hip bridges, and V-Ups. Most of these exercises you will be familiar with, however, for a refresher the instructions are below. A brief explanation of the exercises is below. You can also see the videos of all these exercises explaining how they are performed on my IGTV channel @tone_and_strengthen. Remember quality reps and listening to your body, taking recovery days, and treating them as recovery days. You will get quantity by the end of this challenge too.

What exercises are in this 30-Day Workout Challenge?

Squats- Stand with feet hip-width apart. Brace your core. Start by sending the hips back as if you’re sitting back into an invisible chair. Bend knees to lower down as far as possible with chest lifted in a controlled movement. Keep lower back neutral. Press through heels to stand back up to starting position. Repeat.

Squat Jacks- Stand with feet together, hands at your sides. Keeping your torso upright, jump your feet out wide into a sumo squat position Land lightly on your feet, keeping your weight in your heels and butt back. As you go into sumo position touch the floor with your hands to keep yourself accountable with squat depth. That’s one rep. Jump back to neutral position. Continue without pausing.

Plank- Lay on the floor with your elbows under your shoulders, hands flat on the floor, and core engaged. Keeping your forearms and knees on the floor, slowly raise yourself upwards until your body is in a straight line from your knees to your head. Hold the position for as long as you can.

Push-Ups- Start in a high plank with your palms flat, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged. Bend your elbows and lower your chest to the floor. Push through the palms of your hands to straighten your arms. Repeat.

Lunges- Stand tall with feet hip-width apart. Engage your core. Take a big step forward with your right leg. Lower your body until your right thigh is parallel to the floor and your right shin is vertical. Repeat on the other side.

Lateral Lunges- Stand with your feet hip-width apart. Take a big step to the side with your left leg, then bend your left knee, push hips back and lower until your left knee is bent 90 degrees. Push back to start.

Curtesy Lunges- Stand with your feet hip-distance apart and let your arms fall at your sides. Draw a semicircle with your right foot, moving it clockwise until it crosses behind your left foot. Lunge down as deeply as possible, hovering your knee a couple of inches off the floor. Step with your right foot back into the neutral standing position.

Hip Bridges- Lay down on your back with your knees bent and your feet flat on the ground. Engage your core and keep your back long. Squeeze your glutes and lift your hips toward the ceiling. Raise your hips as high as you can go without arching your back. Slowly lower the hips down to the floor, keeping tension in the glutes and abs as you lower down.

Tricep Dips- Grip the front edges of a chair or bench with your hand. Hover your butt just off and in front of the seat, feet flat, arms straight, and legs bent, so thighs are parallel to the floor. Lower your body toward the floor until your upper arms are parallel to the floor. Then, engage your triceps to press back to start.

Mountain Climbers- Start in a plank position keeping your back flat. Engage your core and lift up your right knee, bringing it toward your chest. Return the right knee back to the starting position as you simultaneously drive your left knee up toward your left elbow. Return to the starting position. Continue switching legs.

Plank Jacks- Begin in plank position, with your shoulders over your wrists, and your feet together. Like the motion of a jumping jack, jump your legs wide and then back together. Your hips should stay in line with the shoulders.

Sit-Ups- Lie flat on your back with your fingertips behind your head, your knees bent, your legs together and your feet flat on the floor. Your elbows should be in line with your ears, or just below. Raise your upper body until you’re sitting upright, or as close as you can get.

V-Ups- Lie on your back with your legs straight and arms extended over your head against the floor. Keeping your back neutral and your core engaged, lift your legs and arms off the floor until your body forms a V shape. You can reach your arms straight forward or up toward your feet. Pause, and then slowly lower your arms and legs back to the starting position. Repeat

Superman- Lie face down on your stomach with arms and legs extended. Simultaneously lift your arms and legs up toward the ceiling with a back arch and arms and legs lifting several inches off the floor. Hold for two to five seconds and lower back down.

Russian Twist- Sit on the floor and bring your legs out straight. Lean back slightly so your torso and legs form a V-like shape, bracing your abdominal wall to engage your core. Balancing here, twist your torso from side to side without moving your legs.

Print off this image or save it on your phone. Either way, just make sure it’s handy, so you have no excuse not to do it. You can download and print it and stick it on your kitchen wall to do it first thing in the morning.

Get the printable version HERE!

It’s your challenge, and it’s all about becoming a better version of yourself, so decide your own “rules” and then go for it! Modify the workout as you need to. You could do the whole routine at once or some in the morning and some later in the day. Just remember to use good form to prevent injury! Make sure you check out the videos on tone_and_strengthen’s IGTV channel.

You can do it!