Kickstart your commitment to working out with a 30 Day Fitness Challenge!
Unlike those that focus on only one body part, I’ve put together a Certified Personal Trainer (that’s me!) designed and approved full body workout fitness challenge for 30 days.
This challenge is appropriate for all fitness levels. I’ve picked straight forward, extremely effective full body weight bearing exercises that will produce results.
Each week you will get new full body workout routines and new exercises. They will grow in volume so that you stay challenged
Once you complete this 30 Day Fitness Challenge, you will accomplish the following:
- Increased metabolism
- Decreased Stress
- Increased mobility and flexibility
- Improved sleep
- Increased muscle mass
- Decreased body fat if you combine with a proper diet
- Increased cardiovascular health
- Lowered risk of all-cause mortality and many illnesses
- Increased confidence
- A daily habit you will find easier to maintain
- Be motivated AF!
30 Day Fitness Challenge Calendar
Follow the 30 Day Fitness Challenge calendar above using the workouts below.
You can also download the template calendar, workout trackers, and more HERE! I also have a 30 Day HIIT Challenge!
You will be performing each workout at least twice with the exercises being used again in future workouts as you ramp up the volume during the month.
Every other day you will have an active rest day. This will consist of recovery workouts or a combo of recovery and cardiovascular exercise.
Feel free to replace these recovery workouts during the 30 day fitness challenge with yoga, swimming, biking, walking, hiking, or any other activity you enjoy that is low key.
Prioritize Full Body Workouts
The most important workouts to prioritize during the 30 day fitness challenge are the weight lifting workouts. Try to do as many as you can per week.
Note: DO NOT LET PERFECT BE THE ENEMY OF THE GOOD.
In other words, if you fall off the wagon or miss a workout, don’t stop altogether. Just pick up where you left off and don’t worry about it!
(check out these hilarious fitness memes and quotes for some motivation)
Full Body Workout 1:
Goblet squat x 10
Shoulder Press x 8
Lunges x 8/side
Rear Delt Fly x 8
Plank x 30 seconds
Repeat 3x
Workout 2 (Recovery):
Foam Rolling + 30-minute walk
Full Body Workout 3:
Romanian Deadlift x10
DB Chest Press x10
Split Squat x10
One Arm Row x8/s
Mountain Climbers x8
Repeat 3x
Workout 4 (Recovery):
Runners Lunge
Child’s Pose
Bird Dog
Downward Facing Dog
Repeat x 5
Full Body Workout 5:
Lateral Lunge
Lateral Raises
Goblet Squat
Front Raises
Glute Bridge
Plank
Repeat 3x
Full Body Workout 6:
Squat Thrust x10
Walking Lunges x10
Arnold Press x10
Biceps Curl x10
Triceps Extension x10
Mountain Climbers x12
Repeat 3x
Workout 7:
Romanian Deadlift x12
Split Squat x10
Chest Press x10
One Arm Row x10
Hammer Curls x10
Triceps Dips x10
Plank +Mtn Climbers x12
Repeat 3x
Workout 8:
Lat Lunge x10
Goblet Squat x10
Glute Bridge x10
Arnold Press x10
Lat Raise x12
Front Raise x12
Plank x60s
Repeat 3x
Workout 9:
Goblet Squat x10
Romanian Deadlift x10
Walking Lunges x10
Shoulder Press x12
Biceps Curls x12
Triceps Extension x12
Plank +Mtn Climbers x15
Repeat 3x
Workout 10:
Squat Thrust x10
Split Squat x10
Chest Press x12
One Arm Row x10
Hammer Curls x10
Triceps Dips x12
Plank +Mtn Climbers x15
Repeat 3x
Full Body Workout Challenge Tips
You have three options on how to perform the workouts in this 30 Day Fitness Challenge.
Options:
- Perform as straight sets. Do 3 sets of one exercise before moving on to the next.
- Perform as a circuit. Do all of the exercises in the reps shown, one after the other. Then return to the first exercise and repeat for 3 rounds total.
- Perform as super-sets. Do two exercises back to back for the reps shown for three sets before taking a short rest and beginning the next two exercises for three sets. Continue until all exercises are completed.
How to Track Your Workouts
I have some awesome freebies for you to go along with this 30 Day Fitness Challenge!
I have created a LOT of printables to organize and plan:
- Workout planner
- Habit tracker
- Goal calendar
- Other fun workouts
- Fit food grocery list
- Motivational wall art
Download any and all of these for FREE in my resource library.
What’s more — I have a FREE mini course all about How to Get Motivated AF (just click the link to be taken to the Teachable course sign up page!)
It’s incredibly valuable but I am offering it for free so that you can really get to work on changing your life from the inside out!
Just about to get started with this! What warm-up to you recommend for each session and when it comes to the recovery sessiosn, for how long /how many reps are you supposed to do of each?
You can do any dynamic warmup such as light bodyweight versions of the exercises you are going to do (air squats, etc). Try to do a number of reps that leaves you challenged, but not all the way to failure. This will differ for everyone.
I love this 30 day challenge. Why do some of them not have the amount of reps to do?
Hi Abby! I see what you mean! The reps are in the downloadable workout calendar in the Resource Library and I’ve updated the post to reflect the reps for each exercise. I hope this helps 🙂
Thank you so much for such a quick response. I thought I had downloaded the one from the resource library. Thank you for all the things. I am in love with this program and all your things. It feels like you’re the only woman that understands how important strength is and makes it easy for us to achieve at home, which is invaluable during this time. Thanks a bajillion!!!
Awe Abby, you’ve made my day! I did notice the missing reps in the download so I edited it last night and re-uploaded it. Hopefully, you can redownload it and I sincerely apologize for the oversight. Honestly, I’ve had hundreds of downloads of that program and no one has told me! I’m so thankful that you let me know. And yes, women should feel strong and capable! I’m so glad you agree 🙂 Enjoy the program. (I do plan to update the program with exercise instructions and better images that will be added to the free download, so keep an… Read more »