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Find a friend to join you: It could be a friend who lives down the street or your sister who lives across the country. Either way, having someone who's doing the challenge with you will help with accountability, says Gurule.
Keep it in view: "Have the calendar in a place you can see everyday and make sure to check off the completion days," says Gurule. "The more days that get checked off, the better you'll feel." And if you miss a day, don't sweat it. Feel free to jump around and complete Tuesday's circuit on Sunday if you need to swap a "rest day" for an active one.
Eyes on the prize: Setting a reward for yourself will give you even more incentive to see 30 checkmarks on that calendar. Decide on a reward before you begin that you'll gift yourself upon completion, such as a new workout top, yoga mat or going to your favorite restaurant.
And now, without further ado, here's your 30-day fitness challenge!
Week 1:A description of how
to do each exercise is below.
Week 2:*Bodyweight with the
addition of light weights and a stability ball.
Week 3:Increase the pace of
each circuit to increase endurance. Also, do 12 repetitions of each exercise 5x
Week 4:Add a time cap of 20-25 minutes to get you moving faster,
which will make this week more of a High-Intesity-Interval-Training (HIIT)
Description of the exercises:
Plank Rotations:Start in plank; rotate to one side, lifting you arm to the
sky. Return to plank and repeat on the other side.
Side Lunges:Standing in place, lunge to your right and then spring your
right leg off the ground as you return to standing. Lunge to your left.
Bridge: Lying on your back with your legs bent on the ground, raise
one leg in the air, dip your bottom toward the floor and back up.
Mountain Climbers:Starting in a plank, lift your right foot and pull it in
toward your chest. Repeat with the left and continue as fast as you can while
maintaining a straight back.
Plank Up Downs: Starting in plank, lower to your right forearm and then your
left forearm. Raise yourself back up to plank starting with your right hand and
then your left.
Doorframe Rows: Grip either side of a doorframe and lean backward. Keeping
your back straight, pull yourself back toward the door.
V-Ups: Lying down on the ground, lift your upper body and legs
simultaneously to form a "V."
Burpees: Jump straight up, jump down into plank, do a pushup and then
jump back to standing (For a modified version, skip the pushup).
Plank Jump Ins: Start in plank. Keeping your hands grounded, jump your feet
to your right hand. Jump back to plank and then jump your feet to your left
Jump Knee Tucks: Do a jump in the air, pulling your knees as close to your
chest as possible.
Squat Jumps: Squat, jump up explosively and land back into a squat
Hamstring Curl on
Stability Ball: Lying on your back, place your calves on the top of the
stability ball and lift your hips. Pull the ball in with your feet and then
push the ball back out, keeping your hips lifted the entire time.
Lunges with Dumbbell Press: Holding the weights at shoulder level, push above your head
as you alternate lunging forward.
Gluteal Bridge: Lie on your back with your legs in a bent-knee position and
your feet flat on the floor in line with your hips. Lift your hips toward the
ceiling and then slowly lower.
Raises with Dumbbells: Holding a weight in each hand, raise your upper arms to each
side until elbows are shoulder height.
Chest Fly on Stability
Ball: Sit on a stability ball with a weight in each hand. Slowly
roll down so that your head and shoulders are resting on the ball and your feet
are planted firmly on the ground. Lift both weights overhead and then slowly
lower your arms to either side to the shoulders and lift back up.
Rows with Dumbbell: Bend at your hips and knees and lower your torso so you're
almost parallel to the floor. Bend your elbows, pull the dumbbells in toward
your ribs and slowly lower them.
Plank Shoulder Taps: While in plank, tap your right hand to your left shoulder
followed by tapping your left hand to your right shoulder. Try to keep your
hips as stable as possible.
Ab Roll Out on
Stability Ball: Kneeling on the ground with your knees hip-width apart,
place your forearms on the stability ball. Slowly roll the ball away from you,
keeping your back straight and your core engaged, and then roll back to your
Boat Pose: Sitting on the floor with your legs together, raise them off
the ground and hold with your arms extended. For a modification, bend at the
High Knees: Running in place, lift your knees as high as possible.
Power Jumping Jacks: Do a jumping jack into a squat position and then jump back
Bent Over Reverse Fly: Bend at your hips and knees and lower your torso so you're
almost parallel to the floor. Simultaneously lift your arms out to your sides
until they reach shoulder height and lower back down.
Leg Lowers: Lie on the ground with both legs straight up in the air over
your hips. Slowly lower until they're almost touching the ground and then lift
Knee Tuck to Chest With Stability Ball: Place the stability ball under your feet and ankles and lift
yourself into a plank position. Slowly pull your knees into your chest and then
push back out.
Wood Chop: Holding a weight with both hands, extend your arms toward
your left ankle as you squat. As you stand, rotate your torso to the right,
raising both arms over your right shoulder. After you complete a set number of
repetitions, switch directions.
Spiderman Climbers: Starting in plank, step your right foot to your right hand.
Return to plank. Step your left foot to your left hand. Return to plank.
Bulgarian Split Squat: A lunge with your back leg elevated on a step, bench or box.
Incline Pushups: Doing a pushup against a wall, bench or box to create less
Y Arm Raises: With your stomach on a stability ball or on the floor, raise
your arms overhead at a 30-degree angle to form a "Y."
Dips: Sitting on a couch, bench, or chair, place both palms on
either side of your hips. Step your feet out so that your bottom is off the
seat. Bend your elbows, lower to a 90-degree angle and then press back up.
Ball Passes With Stability Ball: Lie on the ground and hold the stability ball overhead. Lift
your arms and legs simultaneously, exchanging the ball to your feet. Lower,
lift and repeat the exchange.
Side Bounders: Starting in a side lunge position, spring off the ground and
land in a side lunge on the other side. Repeat from side to side.