Tag Archive: Challenge

  1. 30 Day Squat Challenge

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    30 DAY SQUAT CHALLENGE

    Try Out Our 30 Day Squat Challenge Today!

    Take up this 30 Day Squat Challenge this month and tone up and boost your leg and butt muscles and body strength to the max and get into the perfect summer shape that you’ve been dreaming of for so long! This is one of our most popular challenges to date and gives off the best results – if you stick to it and complete all 30 days in the time frame given in the chart below.

    The 30 day squat challenge only has 1 exercise (a squat) which you have to do each day, and the time spent doing the exercise slowly increases day by day as you follow the instructions to help you build up your core body muscle strength gradually, ensuring you are able to complete the final day of the challenge easily and as you keep completing the exercises day by day you will start to see your results develop as the month progresses.

    You only have to do the amount of time shown on the 30 day squat challenge chart once per day, however, if you are feeling brave then you can repeat each day’s challenge as many times as you like – however, remember by day 30 it will be very hard to do multiple times as you have been pushing your body day after day for 30 days so be careful not to overwork your body so that you don’t feel exhausted when completing the next challenge and means that you won’t feel the full benefit of the challenges.

    Please follow the challenge chart below on each day, and let us know how your progress goes on by tweeting us @30dayfitness with the hashtag #30DFC

    Does The Squat Challenge Work?

    Yes! Our squat challenge does work and it has helped so many people to get in shape and really improve their fitness levels. Our squat challenge has been specially and carefully designed to make sure that you can work your body to the maximum whilst avoiding injury and any long term damage this may cause. This has been tried and tested by millions across the globe and we have seen hundreds of success stories about how this 30 day squat challenge has helped them become stronger and healthier as a person. If you would like to master the technique of this challenge. Then be sure to check out the video down below which gives you a full guide into the squat exercise to point out what you’re doing wrong.

    Different Types Of Squats

    Body Weight Squats

    squat

    This is just a regular squat with no exercise equipment. There are no dumbbells, barbells, or kettle-bells involved. Just get into basic squat form, feet hip width apart, with your feet slightly pointed out, squat down where your knees reach a 90 degree angle and then try to maintain the weight through your heels as you push yourself back up to start. Remember to not lean forward and to maintain a flat back throughout the exercise.

    Plie Squats

    In this squat, your feet need to be wider than hip width apart with feet angled significantly outward. Same rules of a regular squat apply to this one. Be sure to keep your back in line, and you are going to bend your knees more outward than straight. This is going to target your inner thighs significantly. If you need to make it more difficult, you can also grab some weights or an even kettle-bell!

    Pulse Squats

    Get into basic squat shape and then reach the bottom of the squat, then instead of coming back up all the way only come halfway up, and then lower back down into the squat. Repeat this multiple times to “pulse”.  You will really feel the burn with this one! So enjoy!

    Plyometric Squats

    squat

    This type of squat will really get your heart rate up. You use the same rule of form as a bodyweight squat, but instead of this, when you get to the bottom of the squat, you are going to explode up and land softly.

    Single Leg Squats

    This type of squat is done on one leg. You’re going to lift your left leg either behind you or keep it as straight as possible in front of you while you squat down on your right leg.

    30 DAY SQUAT CHALLENGE EXERCISE TUTORIALS

    HOW TO DO A SQUAT VIDEO DEMONSTRATION

    30 DAY SQUAT CHALLENGE CHART

    30 day squat challenge chart free download

    30 DAY SQUAT CHALLENGE DAILY ROUTINE

    • Day 1: 50 squats
    • Day 2: 55 squats
    • Day 3: 60 squats
    • Day 4: rest day
    • Day 5: 70 squats
    • Day 6: 75 squats
    • Day 7: 80 squats
    • Day 8: rest day
    • Day 9: 100 squats
    • Day 10: 105 squats
    • Day 11: 100 squats
    • Day 12: rest day
    • Day 13: 130 squats
    • Day 14: 135 squats
    • Day 15: 140 squats
    • Day 16: rest day
    • Day 17: 150 squats
    • Day 18: 155 squats
    • Day 19: 160 squats
    • Day 20: rest day
    • Day 21: 180 squats
    • Day 22: 185 squats
    • Day 23: 190 squats
    • Day 24: rest day
    • Day 25: 220 squats
    • Day 26: 225 squats
    • Day 27: 230 squats
    • Day 28: rest day
    • Day 29: 240 squats
    • Day 30: 250 squats
  2. 30 Day Abs Challenge

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    30 DAY ABS CHALLENGE

    Try Our 30 Day Ab Challenge Today!

    Take up this 30 Day Abs Challenge this month and tone up and boost your core muscles and body strength to the max in order to get you that perfect summer in the lead up to the holiday season!

    This is our most popular challenge to date with over 10,000,000 people taking part helping them get their body into shape!!

    The 30 day abs challenge has 4 different exercises which you have to do each day including sit-ups, crunches, leg raises, 10 second planks and the time spent doing the exercise slowly increases day by day to help you build up your core body muscle strength gradually and pushing you further and further, ensuring you are able to complete the final day of the challenge easily. Each day will become more challenging but as you get through each challenge and build up your core body strength then the challenges will keep pushing you in order to finely tune your body to make you feel better and stronger than ever before!

    You only have to do the amount of time shown on the 30 day abs fitness challenge chart once per day, however, if you are feeling brave then you can repeat each day’s challenge as many times as you like – however, remember by day 30 it will be very hard to do multiple times. But these challenges are all about pushing yourself to the absolute maximum.

    Please follow the challenge chart on each day, and let us know how your progress goes on by tweeting us @30dayfitness with the hashtag #30DFC

    Why Should You Try An Ab Challenge?

    By following this challenge you will not only be stronger but healthier as well! We spent a long time breaking down this simple exercise and putting it together to produce an ab workout challenge chart that is designed to push your body to the limit to make sure that you’re toning your abs ready for the upcoming summer! This workout will make your abs stronger which can help you to improve your sport performance levels. This added strength to your core muscles you can put more force into actions in games like football, basketball or tennis. Where the power of your action are always big factors in the success of the game. Unlike crunches and sit ups, this exercise is designed to guarantee an improvement in sports performance.

    Also when you take up an ab challenge this can help to prevent any lower back pain which you may experience at some point in your lifetime. This kind of exercise helps to improve your mobility and strength in the hips, thighs, glutes and back so not does it prevent back pain in the future. It can also relieve any aches that you may be experiencing too. Improving your core strength will make people more mindful when performing daily living moments such as lifting boxes, gardening, or even sitting at a desk correctly since maintaining a straight spine is naturally a subconscious reflex as more time passes.

    You’ll also develop a slimmer waistline too, the high intensity of this exercise will reduce your waist circumference and reduce the long term health risks that are always there. Not to mention that aesthetically pleasing benefit of having six pack abs. If you would like to learn more about how you can get involved with our 30 day ab challenge then be sure to take a look at our chart below! Be sure to check out our tutorial video below for a guide on how to master your technique for the ab workout.

    What Is The Best Ab Challenge?

    By following the 30 day ab challenge which you can find below, you’ll find the best mix of every to do with your abs packed into one mega workout. We make sure that you’re pushing your body to the limit to make sure you’re achieving the best results. We also include rest days so that you’re not overworking your body to the point where you’re putting yourself at risk. We have worked endlessly to make sure that we can provide you with the best workout out there on the internet right now! Be sure to try it out and let us know what you think!

    30 DAY ABS CHALLENGE EXERCISE TUTORIALS

    HOW TO DO A CRUNCH EXERCISE VIDEO TUTORIAL

    30 DAY ABS CHALLENGE CHART

    30 day abs challenge chart free download

  3. 30 Day Beach Body Challenge

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    30 DAY BEACH BODY CHALLENGE

    Take up this 30 Day Beach Body Challenge and get an over all body workout, which will make you look super hot when you are sunbathing on the beach!

    This is one of our most popular challenges to date and gives off the best results – if you stick to it and complete all 30 days !

    The 30 day beach body challenge is not just for summer, it can give you fantastic results all year round as it is a great overall body workout.  Why not incorporate it into your regular gym routine, or combine it with our other challenges for maximum effect.

    The 30 day beach body challenge has several different exercises which you have to do each day, and the time spent doing the exercise slowly increases day by day to help you build up your core body muscle strength gradually, ensuring you are able to complete the final day of the challenge easily.

    You only have to do the amount of time shown on the 30 day beach body challenge chart once per day, however if you are feeling brave then you can repeat each days challenge as many times as you like – however remember by day 30 it will be very hard to do multiple times.

    Please follow the challenge chart below each day, and let us know how your progress goes on by tweeting us @30dayfitness with the hashtag #30DFC

    30 DAY BEACH BODY CHALLENGE EXERCISE TUTORIALS

    HOW TO DO BURPEES VIDEO DEMONSTRATION

    30 DAY BEACH BODY CHALLENGE CHART

    30 day beach body challenge chart free download

  4. 30 Day Extreme Squat Challenge

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    30 DAY EXTREME SQUAT CHALLENGE

    Take up this 30 Day Extreme Squat Challenge this month only if you dare!!

    This challenge should only be taken up if you have completed the regular 30 Day Squat Challenge, and should not be taken on lightly.

    This challenge is very hard and each day’s exercises should be broken up into multiple sets, so you can manage to complete them.  We recommend splitting them up into small chunks and doing them throughout the day to make it more manageable.

    This challenge has 1 exercise which you have to do each day, and the time spent doing the exercise slowly increases day by day to help you build up your core body muscle strength gradually, ensuring you are able to complete the final day of the challenge easily.

    You only have to do the amount of time shown on the 30 day extreme squat challenge chart once per day, and we recommend you split the number up in to reps so you can have a break in between – remember to stretch before and after this challenge.

    Please follow the challenge chart below each day, and let us know how your progress goes on by tweeting us @30dayfitness with the hashtag #30DFC on both Twitter and Facebook. We make sure that every single fitness challenge that we put out on the website for you is tried and tested by so many people so we can make sure that this challenge works! So why not give our 30 day fitness challenges a go today! If you’re looking to get in shape for summer then now is the perfect time to start one! Be sure to check out the chart below and try it out!

    30 DAY EXTREME SQUAT CHALLENGE EXERCISES

    HOW TO DO A SQUAT VIDEO DEMONSTRATION

    30 DAY EXTREME SQUAT CHALLENGE CHART

    30 day extreme squat challenge chart free download

  5. 30 Day Lunge Challenge

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    30 DAY LUNGE CHALLENGE

    Take up this 30 Day Lunge Challenge this month and tone up and boost your leg and butt muscles and body strength to the max.

    This is one of our most popular challenges to date and gives off the best results – if you stick to it and complete all 30 days !

    The 30 day lunge challenge can help to tone up your butt and leg regions, and is a simple challenge to complete whilst watching TV and requires no equipment.

    You can count “1 lunge” as being either 1 leg or both legs, by counting it as both legs you get twice the benefit, however if you want to count it as 1 lunge per leg you will still see a great result after the 30 days.

    The 30 day lunge challenge has 1 exercise which you have to do each day, and the time spent doing the exercise slowly increases day by day to help you build up your leg muscle strength gradually, ensuring you are able to complete the final day of the challenge easily.

    You only have to do the amount of time shown on the challenge chart once per day, however if you are feeling brave then you can repeat each days challenge as many times as you like – however remember by day 30 it will be very hard to do multiple times.

    Please follow the challenge chart below each day, and let us know how your progress goes on by tweeting us @30dayfitness with the hashtag #30DFC

    30 DAY LUNGE CHALLENGE EXERCISES

    HOW TO DO A LUNGE VIDEO DEMONSTRATION

    30 DAY LUNGE CHALLENGE CHART

    30 day lunge challenge chart free download

    30 DAY LUNGES CHALLENGE DAILY ROUTINE

    • Day 1: 20 lunges
    • Day 2: 25 lunges
    • Day 3: 30 lunges
    • Day 4: 35 lunges
    • Day 5: 40 lunges
    • Day 6: 45 lunges
    • Day 7: 50 lunges
    • Day 8: rest day
    • Day 9: 55 lunges
    • Day 10: 60 lunges
    • Day 11: 65 lunges
    • Day 12: 70 lunges
    • Day 13: 75 lunges
    • Day 14: 80 lunges
    • Day 15: 85 lunges
    • Day 16: rest day
    • Day 17: 90 lunges
    • Day 18: 95 lunges
    • Day 19: 100 lunges
    • Day 20: 105 lunges
    • Day 21: 110 lunges
    • Day 22: 115 lunges
    • Day 23: 120 lunges
    • Day 24: rest day
    • Day 25: 125 lunges
    • Day 26: 130 lunges
    • Day 27: 135 lunges
    • Day 28: 140 lunges
    • Day 29: 145 lunges
    • Day 30: 150 lunges
  6. 30 Day Crunch Challenge

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     30 DAY CRUNCH CHALLENGE

    Take up the 30 Day Crunch Challenge this month and tone up and boost your core body muscles to the max.

    This is one of our most popular challenges to date and gives off the best results – if you stick to it and complete all 30 days!

    The 30 day crunch challenge will help tighten up your core and give you those fantastic abs you always wanted.  If you complete all 30 days of the 30 day crunch challenge you will see a noticeable difference! Abdominal crunches are similar to sit ups, except you only lift your upper back and shoulders off the floor rather than sitting completely upright.

    The challenge has 1 exercise which you have to do each day. The time spent doing the exercise slowly increases day by day to help you build up your core body muscle strength gradually. This ensures you are able to complete the final day of the challenge easily. The sit up challenge isn’t easy but if completed you will see the difference. Your endurance will build day by day and 135 crunches will be like a warm up.

    You only have to do the amount of time shown on the challenge chart once per day. However, if you are feeling brave then you can repeat each day’s challenge as many times as you like. Remember by day 30 it will be very hard to do multiple times (that eould be 270 or 405 crunches)

    Please follow the challenge chart below each day, and let us know how your progress goes on by tweeting us @30dayfitness with the hashtag #30DFC

    30 DAY CRUNCH CHALLENGE EXERCISES

    If you are unsure how to perform a burpee follow our simple step by step guide.

    • HOW TO DO A CRUNCH
    • Crunches work your rectus abdoinus, transversus abdominus, internal obliques and external obliques.

    HOW TO DO A CRUNCH VIDEO DEMONSTRATION

    30 DAY CRUNCH CHALLENGE CHART

    30 day crunch challenge chart free download

    30 DAY CRUNCH CHALLENGE DAILY ROUTINE

    • Day 1: 20 crunches
    • Day 2: 25 crunches
    • Day 3: 30 crunches
    • Day 4: 35 crunches
    • Day 5: rest day
    • Day 6: 40 crunches
    • Day 7: 45 crunches
    • Day 8: 50 crunches
    • Day 9: 55 crunches
    • Day 10: rest day
    • Day 11: 60 crunches
    • Day 12: 65 crunches
    • Day 13: 70 crunches
    • Day 14: 75 crunches
    • Day 15: rest day
    • Day 16: 80 crunches
    • Day 17: 85 crunches
    • Day 18: 90 crunches
    • Day 19: 95 crunches
    • Day 20: rest day
    • Day 21: 100 crunches
    • Day 22: 105 crunches
    • Day 23: 110 crunches
    • Day 24: 115 crunches
    • Day 25: rest day
    • Day 26: 120 crunches
    • Day 27: 125 crunches
    • Day 28: 130 crunches
    • Day 29: 140 crunches
    • Day 30: rest day
  7. 30 Day Tricep Dip Challenge

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    30 DAY TRICEP DIP CHALLENGE

    Take up the 30 Day Tricep Dip Challenge this month and tone up and boost your arm strength to the max.

    The 30 day tricep dip challenge has 1 exercise which you have to do each day. The time spent doing the exercise slowly increases to help you build up your muscle strength gradually. This will ensure you are able to complete the final day of the challenge easily. Tricep dips can be difficult so if you struggle try chair dips with your legs bent at a right angle.

    You can do a tricep dip off the back of a chair, the sofa, a table or anything you have to hand. Dips are intense and effective isolation exercises that help develop powerful and defined triceps. Tricep Dips are a closed kinetic chain exercise. This involves moving your body when your hands and feet stay in the same position.

    You only have to do the amount of time shown on the tricep dip challenge chart once per day. If you are feeling brave then you can repeat each days challenge as many times as you like. Remember by day 30 it will be very hard to do multiple times (that would be like 200, or 300 dips by day 30)

    Follow the challenge chart below, and tweet @30dayfitness with your progress with the hashtag #30DFC

    30 DAY TRICEP DIP CHALLENGE EXERCISES

    If you are unsure how to perform tricep dips follow our simple step by step guide.

    HOW TO DO A TRICEP DIP
    In addition to the triceps brachii, dips use the anterior deltoids in the front of the shoulders and the pectoralis major and pectoralis minor of the chest as assisting muscles.

    HOW TO DO TRICEP DIP VIDEO DEMONSTRATION

    30 DAY TRICEP DIP CHALLENGE CHART

    30 day tricep dips challenge chart free download

    30 DAY TRICEP DIP CHALLENGE DAILY ROUTINE

    • Day 1: 5 tricep dips
    • Day 2: 10 tricep dips
    • Day 3: 15 tricep dips
    • Day 4: 20 tricep dips
    • Day 5: rest day
    • Day 6: 20 tricep dips
    • Day 7: 25 tricep dips
    • Day 8: 30 tricep dips
    • Day 9: 35 tricep dips
    • Day 10: rest day
    • Day 11: 35 tricep dips
    • Day 12: 40 tricep dips
    • Day 13: 45 tricep dips
    • Day 14: 50 tricep dips
    • Day 15: rest day
    • Day 16: 50 tricep dips
    • Day 17: 55 tricep dips
    • Day 18: 60 tricep dips
    • Day 19: 65 tricep dips
    • Day 20: rest day
    • Day 21: 65 tricep dips
    • Day 22: 70 tricep dips
    • Day 23: 75 tricep dips
    • Day 24: 80 tricep dips
    • Day 25: rest day
    • Day 26: 80 tricep dips
    • Day 27: 85 tricep dips
    • Day 28: 90 tricep dips
    • Day 29: 95 tricep dips
    • Day 30: 100 tricep dips
  8. 30 Day Sit Up Challenge

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    30 DAY SIT UP CHALLENGE

    Take up the 30 Day Sit Up Challenge this month and tone up and boost your core muscles to the max to get you into perfect shape this summer!

    This is one of our most popular challenges to date and gives off the best results – if you stick to it and complete all 30 days!

    Sit ups are the favourite for strengthening and building your core muscles. The 30 day sit up challenge will help you to tighten up and strengthen your core. You’ll have the abs you’ve always wanted. When you perform a sit up you work the rectus abdominis, external obliques, the tensor fasciae latae and the rectus femoris

    The 30 day sit up challenge has 1 exercise which you have to do each day. The time spent doing the exercise slowly increases day by day to help you build up your core body muscle strength gradually. This ensures you are able to complete the final day of the challenge easily. The sit up challenge does look daunting when you see day 30 consists of 140 sit ups but if you complete it you will really see the difference. Your endurance will build day by day and 140 sit ups will be like a warm up!

    You only have to do the amount of time shown on the sit up challenge chart once per day. If you are feeling brave then you can repeat each day’s challenge as many times as you like. Remember by day 30 it will be very hard to do multiple times (that would be like 280 sit ups by day 30)

    Please follow the challenge chart below each day, and let us know how your progress goes on by tweeting us @30dayfitness with the hashtag #30DFC

    30 DAY SIT UP CHALLENGE EXERCISES

    If you are unsure how to perform a sit up follow our simple step by step guide.

    HOW TO DO A SIT UP
    Sit ups strengthen the underlying stabilising muscles, such as your spinal erector muscles. Over time sit ups increase both flexibilities, range of motion and strengthen your core. If you’re unsure on how to accurately perform a sit up then make sure your technique is perfect for the sit up challenge by following our how to guide.

    HOW TO DO A SIT UP VIDEO DEMONSTRATION

    30 DAY SIT UP CHALLENGE CHART

    30 day sit up challenge chart free download

  9. 30 Day Butt Challenge

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     30 DAY BUTT CHALLENGE

    Take up the 30 Day Butt Challenge this month and tone up and boost your leg and butt muscles and body strength to the max.

    This 30 day butt challenge will really work your leg and butt area and will give you a fantastic end result if you stick the challenge and complete all 30 days!

    The 30 day butt challenge has 3 different exercises which you have to do each day, and the time spent doing the exercise slowly increases day by day to help you build up your core body and leg muscle strength gradually. This ensures you are able to complete the final day of the challenge easily.

    This challenge helps you work your lower body strength and by completing this butt challenge you will notice a difference.

    You only have to do the amount of time shown on the challenge chart once per day. If you are feeling brave then you can repeat each day’s challenge as many times as you like remember by day 30 it will be very hard to do multiple times.

    Follow the chart below, and let us know how your progress goes on by tweeting us @30dayfitness with the hashtag #30DFC

    30 DAY BUTT CHALLENGE EXERCISE TUTORIALS

    • HOW TO DO A SQUAT
    • Squats help build your leg muscles, but they also create an anabolic environment, which allows for the whole body to build. This means effectively squats can help build both your upper and lower body.
    • HOW TO DO A LUNGE
    • Lunges are great for the quads. Lunges also involve muscles such as the glutes, hamstrings, calves and core muscles. They are also very back friendly
    • HOW TO DO A BRIDGE
    • This exercise isolates and strengthens the glutes (butt) muscles and the hamstrings (back of the upper leg)

    HOW TO DO A SQUAT VIDEO DEMONSTRATION

    30 DAY BUTT CHALLENGE CHART

    30 day butt challenge chart free download

  10. 30 Day Burpee Challenge

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    30 DAY BURPEE CHALLENGE

    Take up the 30 Day Burpee Challenge this month and tone up and boost your leg, butt, core muscles and body strength to the max.

    This is one of our most popular challenges to date and gives off the best results – if you stick to it and complete all 30 days !

    Nobody likes doing burpees however they are one of the most impactful exercises to help work your whole body. Burpees are a full body strength training exercise. Every time you do a burpee you work your arms, chest, quads, glutes, hamstrings, and abs.

    The 30 day burpee challenge has 1 exercise which you have to do each day. The time spent doing the exercise slowly increases day by day to help you build up your core body muscle strength gradually. This ensures you are able to complete the final day of the challenge easily. The burpee challenge looks daunting but if you complete your whole body will get a workout and you will really see the difference. Your endurance will build day by day and 100 burpees will be like a warm up.

    You only have to do the amount of time shown on the challenge chart once per day. If you are feeling brave then you can repeat each days challenge as many times as you like. Remember by day 30 it will be very hard to do multiple times (that would be like 200, 300 or 400 burpees)

    Please follow the challenge chart below each day, and let us know how your progress goes on by tweeting us @30dayfitness with the hashtag #30DFC

    30 DAY BURPEE CHALLENGE EXERCISES

    If you are unsure how to perform a burpee follow our simple step by step guide.

    HOW TO DO A BURPEE

    HOW TO DO A BURPEE VIDEO DEMONSTRATION

    30 DAY BURPEE CHALLENGE CHART

    30 Day Burpee Fitness Challenge Chart

  11. 30 Day Arm Challenge

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    30 DAY ARM CHALLENGE

    Take up the 30 Day Arm Challenge this month and tone up and boost your arm muscle tone and strength to the max.

    The 30 day arm challenge has 3 different exercises which you have to do each day, and the time spent doing the exercise slowly increases day by day to help you build up your core body muscle strength gradually. This ensures you are able to complete the final day of the challenge easily.

    This challenge helps work your upper body strength and by completing this arm challenge you will notice a difference.

    You only have to do the amount of time shown on the challenge chart once per day. If you are feeling brave then you can repeat each days challenge as many times as you like. Remember by day 30 it will be very hard to do multiple times.

    Please follow the challenge chart below each day, and let us know how your progress goes on by tweeting us @30dayfitness with the hashtag #30dayfitness

    30 DAY ARM CHALLENGE EXERCISE TUTORIALS

    The arm challenge consists of tricep dips, mountain climbers and push ups, so if you’re unsure how to perform any of these follow our simple step by step guide.

    HOW TO DO TRICEP DIPS
    Tricep dips are a compound exercise with a small range of motion. They work on your triceps but also your forearms, shoulder, chest and lower back.

    HOW TO DO MOUNTAIN CLIMBERS
    Mountain climbers help build lower body strength but are also great for getting your heart rate up.

    HOW TO DO PUSH UPS
    Push ups are great for improving your posture and for protecting your shoulders from injury. They also help prevent lower back injuries and increase functional strength via full body activation

    HOW TO DO MOUNTAIN CLIMBERS VIDEO DEMONSTRATION

    30 DAY ARM CHALLENGE CHART

    30 day arm challenge chart free download

  12. 30 Day Wall Sit Challenge

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     30 DAY WALL SIT CHALLENGE

    Take up the 30 Day Wall Sit Challenge this month and tone up and boost your leg and butt muscles and body strength to the max.

    This is a great challenge which you can do during the TV commercial break. It only takes a couple of minutes and is really easy to do but hard to master.
    Wall sits will help build your isometric strength and endurance in glutes, calves and quadriceps. They also help you develop concentration and focus not to mention they are free and require no equipment.

    The 30 day wall sit challenge is harder than it looks, but if you complete it you will have super strong leg and core muscles. Your endurance will build day by day and a 5-minute wall sit will be like a warm up.

    The 30 day wall sit challenge has 1 exercise which you have to do each day, and the time spent doing the exercise slowly increases day by day to help you build up your core body muscle strength gradually, ensuring you are able to complete the final day of the challenge easily.

    You only have to do the amount of time shown on the challenge chart once per day. If you are feeling brave then you can repeat each day’s challenge as many times as you like. Remember by day 30 it will be very hard to do multiple times (that would be a 10, 15 or 20 minute wall sit).

    Follow the chart and let us know how your progress goes on by tweeting us @30dayfitness with the hashtag #30DFC

    30 DAY WALL SIT CHALLENGE EXERCISES

    If you’re unsure about how to do a wall sit we have a simple step by step guide.

    HOW TO DO A WALL SIT

    HOW TO DO A WALL SIT VIDEO DEMONSTRATION

    30 DAY WALL SIT CHALLENGE CHART

    30 day wall sit challenge chart free download

  13. 30 Day Easy Squat Challenge

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    30 DAY EASY SQUAT CHALLENGE

    Take up the 30 Day Easy Squat Challenge and tone up your butt and leg muscles.

    This is an introductionary challenge which you can do if you do not think you can manage the standard 30 Day Squat Challenge.

    The 30 day easy squat challenge has 1 exercise which you have to do each day, and the time spent doing the exercise slowly increases day by day to help you build up your core body muscle strength gradually, ensuring you are able to complete the final day of the challenge easily.

    You only have to do the amount of time shown on the challenge chart once per day, however if you are feeling brave then you can repeat each days challenge as many times as you like – however remember by day 30 it will be very hard to do multiple times.

    Please follow the challenge chart below each day, and let us know how your progress goes on by tweeting us @30dayfitness with the hashtag #30DFC

    30 DAY SQUAT CHALLENGE EXERCISES

    HOW TO DO A SQUAT VIDEO DEMONSTRATION

    30 DAY EASY SQUAT CHALLENGE CHART

    30 day easy squat challenge chart free download

  14. 30 Day Easy Push Up Challenge

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    30 DAY EASY PUSH UP CHALLENGE

    Take up this 30 Day Easy Push Up Challenge this month and tone up your arm muscles and strength with our introductory push up challenge.

    Push ups can be a hard exercise to do if you’re new to fitness so this is an easier version of our standard push up challenge. It helps you get started if you are struggling or learning to do push ups for the first time.
    The easy push up challenge is great for improving your posture and for protecting your shoulders from injury. Push ups can also help prevent lower back injuries and increase functional strength via full body activation

    The challenge has 1 exercise which you have to do each day. The time spent doing the exercise slowly increases day by day to help you build up your arm muscle strength gradually, ensuring you are able to complete the final day of the challenge easily.

    You only have to do the amount of time shown on the challenge chart once per day. If you are feeling brave then you can repeat each day’s challenge as many times as you like. Remember by day 30 it will be very hard to do multiple times.

    Please follow the challenge chart below each day, and let us know how your progress goes on by tweeting us @30dayfitness with the hashtag #30DFC

    Once you’ve completed this challenge why not take up the 30 Day Fitness Push Up Challenge and carry on building that upper body strength.

    30 DAY EASY PUSH UP CHALLENGE EXERCISES

    If you’re unsure about technique and form while doing a push up check out our simple how-to guide on doing the perfect push up.

    HOW TO DO A PUSH UP VIDEO TUTORIAL

    30 DAY EASY PUSH UP CHALLENGE CHART

    30 day easy push up challenge chart free download

  15. 30 Day Plank Challenge

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    30 DAY PLANK CHALLENGE

    Try The 30 Day Plank Challenge Today

    Take up this 30 day plank challenge this month and tone up and boost your core muscles to the max and give you that summer body that you’ve always been dreaming of in time for this upcoming summer!

    The plank challenge is our most popular 30 day fitness challenges and has been taken by over 800,000 people over the past 12 months, so why not give it a go for yourself, it worked for them so join the huge amount of people using a tried and tested fitness method to stop using the same old excuses and get you into shape.

    The 30 day plank challenge only has 1 exercise which you have to do each day this includes planking for a certain amount, and then the time spent doing the exercise slowly increases day by day to help you build up your core body muscle strength gradually, ensuring you are able to complete the final day of the challenge easily and get into perfect shape and boost your core strength in time for the summer season.

    You only have to do the amount of time shown on the 30 day plank challenge chart once per day, however, if you are feeling brave then you can repeat each day’s challenge as many times as you like – however, remember by day 30 it will be very hard to do multiple times as you have been pushing your body day after day for 30 days. But if you are feeling brave then definitely push yourself as much as you can!

    Types Of Planks

    Elbow Plank

    This is the most common plank, and what you’re most accustomed to in the form of planks. This is where you lay stomach down on the floor and put both your feet together. Place your elbows underneath your shoulders and then lift your body up into a straight plank. In order to get the best results from this exercise, you shouldn’t push your pelvis up or allow your hips to sink down too.

    Regular Plank

    This is similar to the elbow plank that was mentioned above. But the difference is that this one is a little harder. For this plank, you need to lay stomach down with your feet together. Place your hands under your shoulders, and then follow by lifting your body up into a plank position. But keep it straight. Like the elbow plank, be sure that you don’t let your hips sink down or push your pelvis up.

    Plank With Arm Up

    Get down to a classic elbow plank position and then slowly lift one arm up. Make sure that you hold this position and then repeat for the other arm.

    Climbing Plank

    In my opinion, this is the hardest variation of a plank that we will be covering. But it is very much worth it. Be sure to get into an elbow plank. Then straighten one arm and then the other, getting up into a standard plank position. Once you have done this, climb back down to get into an elbow plank, and repeat accordingly.

    Plank Challenge Social Media

    Please follow the 30 day plank challenge chart below each day, and let us know how your progress goes on by tweeting us @30dayfitness with the hashtag #30DFC

    Plank Challenge Benefits

    The benefits of completing the 30 day plank challenge really are endless. The planking exercise will help build your inner core muscles that lay the groundwork for that six pack. As your abdominal muscles become stronger, your midsection will tighten and tone up. While building your strength, the planks also increase flexibility in your posterior muscle groups. The muscles around your collarbone, shoulders, and shoulder blades will expand and stretch, as will your hamstrings and the arches of your feet and your toes.

    How To Do A Plank Properly

    How To Do Plank Jacks Exercise

    To do a plank correctly, you must engage with your abs to stay upright. Side planks or normal planks with extensions are particularly beneficial for building balance, as are planks performed on a stability ball. To test and strengthen your balance, try a side plank with a leg raise.

    Start by getting into side plank position, then lift your top leg and hold for one count. Lower it and repeat, then switch sides. In addition, planks work all the muscles you need to maintain proper posture, like your back, chest, shoulders, abs, and neck. If you do planks regularly, you’ll find you’re able to sit or stand up straighter with ease.

    HOW TO DO TO A PLANK EXERCISE VIDEO DEMO

    How To Do A Plank

    30 DAY PLANK CHALLENGE CHART

    30 day plank challenge chart free download

    30 DAY PLANK CHALLENGE DAILY ROUTINE

    • Day 1:  20 seconds plank
    • Day 2:  20 seconds plank
    • Day 3:  30 seconds plank
    • Day 4:  30 seconds plank
    • Day 5: 40 seconds plank
    • Day 6:  rest day
    • Day 7:  45 seconds plank
    • Day 8:  45 seconds plank
    • Day 9:  60 seconds plank
    • Day 10:  60 seconds plank
    • Day 11:  60 seconds plank
    • Day 12:  90 seconds plank
    • Day 13:  rest day
    • Day 14:  90 seconds plank
    • Day 15:  90 seconds plank
    • Day 16:  120 seconds plank
    • Day 17:  120 seconds plank
    • Day 18:  150 seconds plank
    • Day 19:  rest day
    • Day 20:  150 seconds plank
    • Day 21:  150 seconds plank
    • Day 22:  180 seconds plank
    • Day 23:  180 seconds plank
    • Day 24:  210 seconds plank
    • Day 25:  210 seconds plank
    • Day 26:  rest day
    • Day 27:  240 seconds plank
    • Day 28:  240 seconds plank
    • Day 29:  270 seconds plank
    • Day 30:  300 seconds plank

     

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