30 Day Fitness Challenge

30 Days Fitness Challange

Looking to push yourself but don’t know where to start? Here is a 30-day fitness challenge that will take your body to a new level. This program starts off at a moderate level and gets more intense as the days go by. Grab yourself a fitness buddy and let’s get started! Just follow the fitness calendar below and refer to the workout guide for proper form and knowledge on each exercise.

Workout Guide:

 

Air Squats

Air Squats

Muscles targeted: Quads, Hamstrings, Glutes

Stand with your feet hip-width apart and your toes slightly outward. Bend your sit as if you are sitting into a chair. Make sure your knees don’t go over your toes. Tighten and squeeze your butt as you come back up.

Tricep Dips

Tricep Dips

Muscles targeted: Triceps

Position your hands shoulder width apart on a bench. Slide your butt off the front of the bench with your legs extended straight out in front of you. Straighten your arms then slowly bend your elbows to lower your body to the floor. Stop at a 90-degree angle and be sure to keep your back close to the bench. 

Band Walks

Band Walks

Muscles targeted: Abductors

Place a resistance band around your lower legs. Stand with your legs shoulder width apart and slightly bend your knees. Keep your head and chest up. While staying low, take a slow, lateral step. Continue to laterally step in this manner until all repetitions are completed.

Bicycles

Bicycles

 

Muscles targeted: Abdominals

Lay flat on the floor with your lower back pressed into the ground. Place your hands behind your head. Lift your knees at a 45-degree angle and slowly go through a bicycle pedal motion with your legs.

Push-Ups

Push-Ups

Muscles targeted: Chest, Tricep, Abdominals, Deltoid

Lower your body onto the floor with your palms under your shoulders, slightly wider than shoulder width. Keep your feet close together. Push up using your palms into a plank position, and slowly lower your body back to the ground.

Ball Passes

Ball Passes

Muscles targeted: Abdominals

These can be done both with and without a partner. Lie on the floor and bend your legs slightly. Elevate your upper body so it creates a V-shape with your thighs.

Without a partner:

Twist to one side and set the ball down. Twist back to the other side. As you twist back to the original side, pick up the ball and pass it to the other side. Repeat.

With a partner:

With a partner

One person will start with the ball. Both partners twist to opposite sides. When you twist to the same side, pass the ball to your partner. Repeat.

Supermans

Supermans

Muscles targeted: Lower Back

Lie straight and face down on the floor. Simultaneously raise your arms, legs, and chest off the ground. Hold for 2-3 seconds. Slowly lower your arms, legs and chest back to a laying position.

Walking Lunges

Walking Lunges

Muscles targets: Glutes, Hamstrings, Quads

Stand forward with your feet shoulder width apart. Step forward with one leg and drop your hips. Descend until your rear near almost touches the ground. Stand up and bring your feet together. Lunge with the other leg. 

Hip Thrusters

Hip Thrusters

Muscles targeted: Glutes, Hamstrings

Lay with your back on the ground and your legs bent. Your feet should be directly under your knees. Push through your heels and squeeze your glutes, lifting your hips into the air. Return your hips to the ground. Repeat.

Plank Hold

Plank Hold

Muscles targeted: Abdominals

Lower your body onto the floor with your elbows under your shoulders, slightly wider than shoulder width. Keep your feet close together. Rest your weight onto your forearms and not your hands. Engage your core. 

Arm Circles

Arm Circles

Muscles targeted: Shoulders

Stand up and extend your arms straight out by your sides. Slowly make circles about 1 foot in diameter with each arm. Continue the circular motion.

Calf Raises

Calf Raises

Muscles targeted: Calves

Stand with your feet shoulder width apart. Lift your heels as high as you can, shifting your weight onto your toes. Lower your heels down. Repeat.

Step-Up Kick-Backs

Step-Up Kick-Backs

Muscles targeted: Quads, Glutes

Step up onto a secure bench with one leg and push your weight through your heel. As you step up, kick the opposite leg back in a controlled motion while squeezing your glutes. Lower yourself back down and repeat with the opposite leg.

Tiffany Servatius

Tiffany is a Nationally Qualified NPC Bikini Competitor. Born and raised in Arizona, she attended ASU for her Bachelor's in Kinesiology, Psychology, and a Master's Degree in Business and Human Resource Management.  She has a passion for writing about health and fitness. Her knowledge stems from her educational background and familiarity of the fitness industry. Fitness is her lifestyle and extracurricular activity all in one. She uses it as a stress reliever and helps creates a mental balance between her career and personal life. When she isn't in the gym you can find her stuffing her face with waffles.

Tiffany Servatius

About Tiffany Servatius

Tiffany is a Nationally Qualified NPC Bikini Competitor. Born and raised in Arizona, she attended ASU for her Bachelor's in Kinesiology, Psychology, and a Master's Degree in Business and Human Resource Management.  She has a passion for writing about health and fitness. Her knowledge stems from her educational background and familiarity of the fitness industry. Fitness is her lifestyle and extracurricular activity all in one. She uses it as a stress reliever and helps creates a mental balance between her career and personal life. When she isn't in the gym you can find her stuffing her face with waffles.

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