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.

30 Day Ab Challenge

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.

Dr. Oz 30-day squat challenge

30-Day Flat Abs Challenge

The next challenge from 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.

the 30-day flat ab challenge

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 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.

The 30-Day Plank Challenge

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.

The 21-Day Arm Challenge

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.

Try a 30-Day Exercise Challenge

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.