fbpx

30 Day Fitness Challenge: Full Body Workout Routines

plank for 30 day fitness challenge exercise
Share!
Yummly

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:

30 Day Fitness Challenge Calendar

30 day fitness challenge full body calendar
Bowflex Selectable Weights
Gaiam Yoga Mat
Motivation Water Bottle
TRX Suspension Trainer
Kettlebells
Loop Bands
Bowflex Selectable Weights
Gaiam Yoga Mat
Motivation Water Bottle
TRX Suspension Trainer
Kettlebells
Loop Bands
Bowflex Selectable Weights
Gaiam Yoga Mat
Motivation Water Bottle
TRX Suspension Trainer
Kettlebells
Loop Bands

Follow the 30 Day Fitness Challenge calendar above using the workouts below.

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)

30 Day Fitness Challenge for legs, abs, arms, booty! Your full body routine for an entire month. Download the calendar for free and start your new fitness habit today! #30daychallenge #fitnesschallenge #fullbodyworkout
PIN Me to your Fitness Board!

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

Walking Lunges

Arnold Press

Biceps Curl

Triceps Extension

Mountain Climbers

Repeat 3x

Workout 7:

Romanian Deadlift

Split Squat

Chest Press

One Arm Row

Hammer Curls

Triceps Dips

Plank +Mtn Climbers

Repeat 3x

Workout 8:

Lat Lunge

Goblet Squat

Glute Bridge

Arnold Press

Lat Raise

Front Raise

Plank

Repeat 3x

Workout 9:

Goblet Squat

Romanian Deadlift

Walking Lunges

Shoulder Press

Biceps Curls

Triceps Extension

Plank +Mtn Climbers

Repeat 3x

Workout 10:

Squat Thrust

Split Squat

Chest Press

One Arm Row

Hammer Curls

Triceps Dips

Plank +Mtn Climbers

Repeat 3x

Full Body Workout Challenge Tips

You have three options on how to perform the workouts in this 30 Day Fitness Challenge.

Options:

  1. Perform as straight sets. Do 3 sets of one exercise before moving on to the next.
  2. 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.
  3. 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.
30 day fitness challenge full body calendar
Download in the Free Resource Library!

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!

30 day fitness challenge
PIN Me!
Share!
Yummly
Follow:

Leave a Reply

avatar

This site uses Akismet to reduce spam. Learn how your comment data is processed.

  Subscribe  
Notify of

Some of the links in posts are affiliate links. This means we earn a commission at no extra cost to you. All opinions remain my own. Thank you for helping keep this project afloat!

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

Close Me
Looking for Something?
Search:
Product Categories:
Post Categories: