30-Day Full-Body Fitness Challenge

IMPORTANT! Please ensure that it is safe for you to engage in physical activity.

Always consult with a healthcare professional before starting any new exercise program, especially if you have any pre-existing medical conditions.

Remember to warm up before each workout and cool down with stretches afterward. Adjust the number of repetitions or duration based on your fitness level. Challenge yourself and listen to your body to avoid overexertion or injury. Keep track of your progress, and feel free to modify the challenge to suit your specific goals and preferences.

 

Sporty Types 30-Day Full-Body Fitness Challenge

Day 1: 20 squats, 10 push-ups, 30-second plank, 10 lunges (each leg)

Day 2: 25 squats, 15 push-ups, 40-second plank, 15 lunges (each leg)

Day 3: Rest day (active recovery: light stretching or yoga)

Day 4: 30 squats, 20 push-ups, 50-second plank, 20 lunges (each leg)

Day 5: 35 squats, 25 push-ups, 60-second plank, 25 lunges (each leg)

Day 6: 40 squats, 30 push-ups, 70-second plank, 30 lunges (each leg)

Day 7: Rest day (active recovery: light stretching or yoga)

Day 8: 45 squats, 35 push-ups, 80-second plank, 35 lunges (each leg)

Day 9: 50 squats, 40 push-ups, 90-second plank, 40 lunges (each leg)

Day 10: 55 squats, 45 push-ups, 100-second plank, 45 lunges (each leg)

Day 11: Rest day (active recovery: light stretching or yoga)

Day 12: 60 squats, 50 push-ups, 110-second plank, 50 lunges (each leg)

Day 13: 65 squats, 55 push-ups, 120-second plank, 55 lunges (each leg)

Day 14: Rest day (active recovery: light stretching or yoga)

Day 15: 70 squats, 60 push-ups, 130-second plank, 60 lunges (each leg)

Day 16: 75 squats, 65 push-ups, 140-second plank, 65 lunges (each leg)

Day 17: Rest day (active recovery: light stretching or yoga)

Day 18: 80 squats, 70 push-ups, 150-second plank, 70 lunges (each leg)

Day 19: 85 squats, 75 push-ups, 160-second plank, 75 lunges (each leg)

Day 20: 90 squats, 80 push-ups, 170-second plank, 80 lunges (each leg)

Day 21: Rest day (active recovery: light stretching or yoga)

Day 22: 95 squats, 85 push-ups, 180-second plank, 85 lunges (each leg)

Day 23: 100 squats, 90 push-ups, 190-second plank, 90 lunges (each leg)

Day 24: Rest day (active recovery: light stretching or yoga)

Day 25: 105 squats, 95 push-ups, 200-second plank, 95 lunges (each leg)

Day 26: 110 squats, 100 push-ups, 210-second plank, 100 lunges (each leg)

Day 27: Rest day (active recovery: light stretching or yoga)

Day 28: 115 squats, 105 push-ups, 220-second plank, 105 lunges (each leg)

Day 29: 120 squats, 110 push-ups, 230-second plank, 110 lunges (each leg)

Day 30: 125 squats, 115 push-ups, 240-second plank, 115 lunges (each leg)

Squats

 

Push-ups

 

Push-ups

 

Planks

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