30 Day Full Body Challenge (Intermediate)

Home | Challenge | Intermediate: 30 Days

The 30 Day Full Body Challenge is designed for intermediate fitness levels. This comprehensive program targets the entire body and includes exercises such as sit-ups, high knee skips, push-ups, and sit squats. By incorporating these moves into your routine for 30 days, you can expect to enhance your strength, endurance, and overall fitness. The challenge will push you to your limits and help you achieve your fitness goals, all from the comfort of your home.

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Day 1

This workout routine is a great way to target different muscle groups and improve overall strength and cardiovascular endurance. It starts with 3/4 sit-ups to engage the core muscles, followed by push-ups for upper body strength. The sit squats target the lower body, including quadriceps, hamstrings, and glutes, while also engaging the core for stability. The high knee skips offer an excellent cardiovascular challenge, elevating the heart rate and activating the lower body muscles. These exercises are designed to be performed in a sequence, offering a full-body workout in a short amount of time.

To maximize the benefits of this workout, focus on maintaining proper form for each exercise. Keep the core engaged during the 3/4 sit-ups, and ensure proper alignment of the body during push-ups. When performing sit squats, emphasize proper squatting technique with the knees tracking over the toes and the chest lifted. With high knee skips, aim for quick and consistent movement to elevate the heart rate. Remember to warm up before starting the routine, and cool down and stretch afterwards to prevent muscle soreness and enhance flexibility.

1. 3/4 Sit-up: 1 set • 10 reps

2. Push-up: 1 set • 10 reps

3. Sit Squat: 1 set • 10 reps

4. High Knee Skips: 1 set • :30.

Day 2

Get ready to enhance your core strength and endurance with this full-body workout. The routine begins with 3/4 sit-ups, which target your abs while also engaging the hip flexors and lower back. This exercise helps to improve overall core stability and can contribute to better posture. Following this, the push-up exercise not only works the chest, shoulders, and triceps but also engages the core muscles for stability and balance. Moving on to the sit squat, this compound movement targets multiple muscle groups, including the quadriceps, hamstrings, glutes, and even the core. It’s a great way to build lower body strength and overall stability. Finally, the high knee skips elevate your heart rate and provide a boost of cardio. This dynamic movement helps to enhance lower body power and agility while also engaging the core for stability. Try to maintain a brisk pace for the entire duration to maximize the cardiovascular benefits. Make sure to perform each exercise with proper form and control for optimal results.

1. 3/4 Sit-up: 1 set • 12 reps

2. Push-up: 1 set • 12 reps

3. Sit Squat: 1 set • 12 reps

4. High Knee Skips: 1 set • :35.

Day 3

This full-body workout is designed to challenge and strengthen multiple muscle groups. The 3/4 sit-up targets the abdominal muscles while incorporating the upper body for stability. During the push-up, focus on maintaining a straight line from head to heels, engaging the chest, shoulders, and triceps. Sit squats engage both the lower body and core, promoting functional strength. Finally, high knee skips provide a burst of cardio, enhancing agility and coordination. Perform each exercise with proper form and control to maximize the benefits. Remember to listen to your body and adjust the intensity as needed. A balanced approach to fitness also includes proper nutrition and adequate rest for recovery. Consistency, patience, and dedication will lead to progress and achievement of your fitness goals.

1. 3/4 Sit-up: 1 set • 14 reps

2. Push-up: 1 set • 14 reps

3. Sit Squat: 1 set • 14 reps

4. High Knee Skips: 1 set • :40.

Day 4

Get ready for a challenging total body workout that will leave you feeling strong and energized. This workout consists of four exercises designed to target different muscle groups and boost your overall fitness level.

We start with 3/4 sit-ups, which are excellent for developing core strength and stability. Push-ups are next, working your chest, shoulders, and triceps while also engaging your core for stability. Sit squats are a fantastic compound exercise, targeting multiple muscle groups including your quads, hamstrings, and glutes. Finally, high knee skips get your heart pumping and add a dynamic cardio element to the workout.

To maximize your results, aim for proper form and full range of motion throughout each exercise. Remember to engage your core, keep a steady breathing pattern, and push yourself to complete all the reps and duration for each exercise. With dedication and consistency, you'll see your strength and endurance levels improve over time.

1. 3/4 Sit-up: 1 set • 16 reps

2. Push-up: 1 set • 16 reps

3. Sit Squat: 1 set • 16 reps

4. High Knee Skips: 1 set • :45.

Day 5

This workout is designed to provide a full-body challenge in a short amount of time. It starts with 3/4 sit-ups, targeting your core muscles and hip flexors. Followed with push-ups to engage your chest, shoulders, and triceps. Then, sit squats follow to work your lower body, including your thighs, glutes, and calves. The workout finishes with high knee skips, a dynamic cardio exercise that elevates your heart rate and engages the lower body. For best results, perform each exercise with proper form, and focus on controlled movements and breathing. Remember to warm up before starting and stretch after completing the workout to prevent injury and aid in recovery.

1. 3/4 Sit-up: 1 set • 18 reps

2. Push-up: 1 set • 18 reps

3. Sit Squat: 1 set • 18 reps

4. High Knee Skips: 1 set • :50.

Day 6

This workout provides a quick yet effective way to target different muscle groups and get your heart pumping. The 3/4 sit-up is a great core exercise that engages your abdominal muscles, while push-ups work your chest, shoulders, and triceps. Sit squats effectively target your lower body, including your glutes, quadriceps, and hamstrings, helping to build strength and endurance. Lastly, the high knee skips are a high-intensity cardiovascular exercise that also engage your lower body muscles, providing a full-body workout. To take it to the next level, consider adding resistance or increasing the intensity by performing the exercises at a faster pace. Remember to maintain proper form, breathe consistently, and stay hydrated throughout the workout. With dedication and consistency, this routine can help you achieve your fitness goals and improve your overall health.

1. 3/4 Sit-up: 2 sets • 10 reps

2. Push-up: 2 sets • 10 reps

3. Sit Squat: 2 sets • 10 reps

4. High Knee Skips: 1 set • :55.

Day 7

This workout routine is designed to target multiple muscle groups and improve overall strength and endurance. The 3/4 sit-up is an excellent exercise for targeting your core muscles, especially the rectus abdominis. It also engages the hip flexors and helps improve core stability. The push-up is a classic bodyweight exercise that targets the chest, shoulders, and triceps while also engaging the core for stability. It is an effective compound exercise for building upper body strength. The sit squat is a dynamic lower body exercise that engages the quadriceps, hamstrings, glutes, and calf muscles. It helps improve lower body strength and overall stability. Finally, high knee skips are a great way to elevate your heart rate and work on your cardiovascular endurance. This exercise also helps in enhancing coordination and lower body explosive power. With 2 sets of 11 reps for the sit-up, push-up, and sit squat, and 1 set of 1 minute for high knee skips, this workout routine provides a well-rounded training session to help you progress towards your fitness goals.

1. 3/4 Sit-up: 2 sets • 11 reps

2. Push-up: 2 sets • 11 reps

3. Sit Squat: 2 sets • 11 reps

4. High Knee Skips: 1 set • 01:00.

See the full workout in the Fitwill app.

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