Description
What is the 30-Day Full Body Challenge?
It’s a 30-Day opportunity to strengthen your entire body! And it’s 100% customizable to your current fitness level and designed to get harder as you get stronger. Here’s how it works:
- Sundays: You do 100 Core Exercises. The type you do is your call to make based on your current fitness level and what your body needs each week. The number of reps you do at a time and the number of total sets it takes is also up to you each week! You’ll keep track of your progress using your tracker.
- Mondays: You do 100 Push-Ups. The type you do, whether its toes or modified on our knees is your call to make based on your current fitness level. The number of reps you do at a time and the number of total sets it takes is also up to you each week! You’ll keep track of your progress using your tracker.
- Tuesdays: You “Sprint” a mile. Keep in mind, sprint is a subjective term here. You may be running a sub 6-minute mile or you may be walking up a steep hill. You may be rowing extra fast in your kayak or peddling fast on an exercise bike or elliptical. It’s your call, but try to stick to the same type of exercise each week so you can measure your progress on your tracker. Note: Always warm up and cool down with at least 5 minutes of easy exercise before and after a sprint.
- Wednesdays: You do 3 minutes of Burpees. Yuck. I’m sorry, but sometimes the exercises you hate the most are the ones you need the most! You can modify these based on your current fitness level and also chose your pace. Maybe you only do 3 on day one? Maybe you do 10? None of that matters. All that matters is that you do a little bit more each week!
- Thursdays: You do 100 Upper Body Exercises. The type you do and also whether you use weight is your call to make based on your current fitness level. The number of reps you do at a time and the number of total sets it takes is also up to you each week! You’ll keep track of your progress using your tracker.
- Fridays: Challenger’s Choice. This means you do what your body calls for. Maybe it’s a rest day? Maybe a long hike? Maybe an awesome yoga class? Treat yourself to something you body loves to do on this day and record it on your tracker.
- Saturday: You do 100 Squats. The type you do and whether or not you use weight are your call to make based on your current fitness level. The number of reps you do at a time and the number of total sets it takes is also up to you each week! You’ll keep track of your progress using your tracker.
When does the 30-Day Full Body Challenge start?
We will do this challenge together in the private community facebook page starting Sunday, December 1st, 2024. If you’re not a member, join now! We’ll have a daily check-in prompt for accountability and motivation. If you have missed the community challenge date, no problem! You can print this tracker anytime and start Day One on any-ole Sunday and go for 30 days.
How do I participate in the 30-Day Full Body Challenge?
It’s easy! Just download your tracker by registering ordering this product, be sure you’re in the community facebook group and get ready. Be sure to record your progress on the tracker and remember, some days you may feel strong, push yourself on those days. Other days you may not, don’t beat yourself up over it. Results are important and can be motivating, so make sure to take measurements at the beginning and end of the month.
Remember, you set the pace for this challenge based on your current level of fitness. Always use proper form and alignment to maximize results and prevent injury. If you have any questions about perfect form, consult your local personal trainer or preview videos on YouTube. You are responsible for your safety as this is a self monitored challenge. Be smart and mindful of your current level of fitness and follow the schedule in order to the best of your ability. You must respect the balance between pushing yourself for improvement but not so far that you hurt yourself. And of course, always speak with your doctor before you start any new exercise regimen.
What results can I expect from the 30-Day Full Body Challenge?
That is always a tough question because your results are 100% dependent on your commitment and effort. But I can tell you that keeping an eye on your daily movement can have a ripple effect throughout your entire day, which can compound your results. This challenge is not designed to be the entire structure or framework for your entire fitness routine. Nor should not supersede anything you’re already doing. The goal is to motivate you to do at least one small, positive thing for your body each day this month. When you start with a plan and then follow it, it can build momentum, which can completely transform your perspective, and eventually your body will follow!
Do I have to pay for this Challenge?
Nope! My community challenges have always been free. I’m all about barrier free/excuse free exercise and I’ve been hosting free fitness challenges off and on since 2013. My goal is to get you moving and having fun no matter what. I did add an option to pay if you’d like. You can pay anywhere from $0 to $1,000,000. Whatever feels right to you is great. The most important thing is that you sign up and get outside!
Why would I pay for a Challenge if I don’t have to?
Great question and there are two answers:
- Most of the time, you get what you pay for. I’ve hosted free community challenges for years, but I’ve never offered free coaching. And that is because when you’re willing to put (even a little) money on the line, it levels up your commitment. And your results are 100% reliant on your commitment to follow through. By giving you the option to pay, you have the chance to make a larger commitment to yourself to help ensure you get better results!
- Let’s be real, this girl has gotta pay the bills (lol). I’ve been hosting challenges for so long, they are fairly “easy” for me to do at this point. But if these challenge can generate (even a little) revenue, it will allow me to invest more into them. I’ll be able to provide more support, resources, encouragement and advice. You’ll notice this is an ad-free blog and I no longer feature sponsored content like I have in the past.
Ready? Set? Let’s go!
Register now and I’ll see you in the Facebook group!
