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30 Day Fitness Challenge: Full Body Workout Routines

plank for 30 day fitness challenge exercise
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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:

Interested in building your own small home gym or the best compact home gym equipment? Check out The Best Small Home Gym Equipment.

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 can also download the template calendar, workout trackers, and more HERE!

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
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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:

  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 Workout Plan to lose weight for beginners or advanced. Uses dumbbells and body weight to get thick, nice curves and to tone at home or the gym. Progresses every week for the best results. #workoutplan
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Abby

I love this 30 day challenge. Why do some of them not have the amount of reps to do?

Abby

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!!!

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!

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