Are you ready for a 30-day exercise challenge?
For the past few months, I have been dabbling in exercise challenges.
There are challenges for the abs, butt, core, etc.
You name it, there is a challenge for it.
I started with a 30-day squat challenge and found that just doing one challenge wasn’t enough to keep me consistent.
In fact, I forgot I was doing a challenge because it was just one exercise/day.
And all it took for me to forget was one “rest” day. Sad, but true.
What did work for me was a combination of challenges.
Why Do a 30-Day Exercise Challenge at All?
In a never-ending effort to be better, do more, live a fuller life, we are drawn to challenges.
A short time (3-day, 5-day, or 7-day) challenge, gives us a chance to reboot and get out of our normal routine.
Same thing is true about a detox.
A longer challenge (21-day, 30-day) helps us form habits.
Re-group, re-think, re-set, re-do.
Challenges are an effort to try something new to get a desired result.
A 30-day exercise challenge will help us get new positive habits and set us up with a new routine.
Here is what we are getting ourselves into.
Choose one or all. Depending on your preference.
30-Day Squat Challenge
This challenge comes from Dr. Oz.
I love it because it starts out with only 10 squats the first day and by the end of the month, you are up to 50.
There are 6 rest days.
The number of squats increases and then decreases helping you get stronger.
Print this 30 day squat challenge here and let’s work on our legs and butt.
30-Day Flat Abs Challenge
The next challenge from Blogilates.com is designed to get us flat abs. Ah. Yes.
This challenge is really challenging! I’m serious.
You don’t really know just how flabby your abs are until you start doing these targeted exercises.
I like this challenge because it makes my core feel strong.
Print this 30 day flat abs challenge here and let’s create sexy abs.
30-Day Plank Challenge
I wanted to work on my core so I searched for a plank challenge aka pure torture.
I found this plank challenge at GettinMyHealthyOn.com and it is brutal.
But then again, I think the plank was created by an evil mastermind. Very evil.
This challenge increases the time each day. Each day. UGH.
The day that I started making up cuss words was Day 15 when I hit 2 minutes.
I had to use the timer on my phone to keep track so I could be real rather than my usual tactic of counting (as fast as I can) myself. 1 Mississippi. 2 Mississippi. And so on.
Print the 30 Day Plank Challenge here and let’s find out just how tough we are.
21-Day Arm Sculpting Challenge
This Popsugar challenge doesn’t stretch the full 30 days but I am weak (my honey actually told me I have noodle arms) and I looked for a challenge that would help me get strong.
I started out with 5 lbs. dumbells and the increased the reps as the 21 days progressed.
Then, I started over on my Day 22 (Day 1 on chart) with 8 lbs. dumbells with fewer reps.
Print out this 21 Day Arm-Sculpting Challenge and let’s get strong.
A Different Kind of Challenge
I also do other kinds of challenges.
This is very popular in the blogging world right now.
I have a challenge for those of you that want to do something more with your life and create a side business then ultimately a full-time business.
I call it the “From Hobby to Business” 5-Day Challenge.
If you have a dream and want more, take my 5-Day Challenge. Click here for more information and to sign up. OR if you are ready, enter your email to sign up below.
Which Challenge is for You?
So which 30-day exercise challenge listed above is for you?
One? Two? Three? All four challenges?
(Print out all four here.) And check off every day after you have completed it. There is great satisfaction daily in finishing.
Or did you decide to make a life change and you are ready for the 5-day business challenge?
Let me know in the comments below.
Whichever route you go, I’ll be right there with you.
TJ says
July 19 at 6:24 pmI love a good fitness challenge
Eileen says
July 13 at 1:03 pmI’m just wondering if anyone has completed and/or is continuing on with these challenges. If you selected to be notified of new comments and see this, please weigh in (double entendre intended).
I finished one month of the arm sculpting challenge and decided to continue with that because my arms are skinny weaklings – lol. I’m up to 10 lbs. on everything except 8 lbs. for bent-over reverse flies, which are really tough for me.
How are you doing?
Eileen recently posted…Decoupage Glass Plate with Napkins
Rev says
July 13 at 1:07 pmHi Eileen! It’s so great to hear from you.
I am so impressed that you have stuck with it. I’m doing good on the squats and the abs but the plank and arms are killing me!
OK, not really killing but definitely more challenging.
Anybody else?
Maggie says
June 4 at 11:24 amI need a 30-day stretching challenge, as I’m very stiff. The other challenges are too hard for me. And I’m not sure what a “plank” is.
Maggie recently posted…Learn how to paint watercolor portraits
Rev says
June 4 at 2:43 pmStretching is a great challenge to go for! A plank is an exercise where you try to hold your body straight off the floor by using your elbows and toes. It is designed to give you a strong core and tighten your abs. You will probably live a happier life not knowing. 😉
Rosemond says
June 3 at 8:34 pmI hate planks! but they are really great for toning. I am now up to 1 minute but so need to make it longer!
Rev says
June 4 at 7:25 amOne minute is really an accomplishment! When doing the ab challenge, I found that it is such a mind game. I set the timer and then try not to look at it but think about my to do list or a movie I just saw or ANYTHING other than how my abs are mad at me for putting them through this! Good luck.
natasha says
June 3 at 1:24 pmThat’s an interesting approach to exercise challenges. I never thought of doing more than one at once. I found that if I had a reminder printed out and next to something I looked at often like the clock, I was more likely to remember to do it each day.
Rev says
June 3 at 3:53 pmLove that idea of putting the printout by something to help you remember. I’m totally stealing that!
Michelle Hudson says
June 3 at 11:38 amLove the idea of challenges! I’m going to have to get on a couple of these and start getting back in shape. I think I’ll wait on the planking though, and save it for last!
Rev says
June 3 at 3:52 pmThat’s really a smart idea, Michelle. The plank is brutal. I usually just jump in over my head. 🙂
Valerie says
June 3 at 11:32 amI’d say the 21-Day Arm Sculpting Challenge would be up my alley. I have nice arms, and I want to keep them that way.
Rev says
June 3 at 3:49 pmI’m so jealous, Valerie! I am really going to focus on being like you and create nice arms. I wonder just how many “30-day challenge” cycles I’ll have to do…
Eileen says
June 2 at 4:23 pmHi Rev,
Count me in. I’m on the same quest as you. I’ve already done a 30-day plank and a 30-day squat challenge. Now I think I need some arm sculpting. So that’s my next one.
Like you, I find I can’t take days off. My 1st two 30-challenges led me to put together a 30-minute workout that I’ve done every AM without fail for about 3 months now. Challenges really motivate me.
Rev says
June 3 at 11:23 amWow, Eileen! I’m really impressed. Way to go with the consistency.
Somehow, one day off leads to two days off, etc.
I’m glad you found what works for you. 🙂
Eileen says
June 3 at 5:37 pmYou too, Rev – with the consistency. Thank you for starting this challenge to help us take it up a notch.
Debra Klein says
June 2 at 10:55 amGreat way to get started. I love how simple it is and how you can start where you are in terms of fitness level and progress over time! Thanks.
Rev says
June 2 at 11:40 amYou are absolutely right, Debra. A 30-day challenge doesn’t have to start on the first day of the month.
Pick one or pick 4, just pick! 🙂