30 Day Full Body Challenge (Beginner)

Home | Challenge | Beginner: 30 Days

Welcome to our 30-day full body challenge designed for beginners to improve overall strength, endurance, and flexibility. This home workout program incorporates a variety of exercises including sit-ups, high knee skips, push-ups, and sit squats. Whether you're new to fitness or looking for a fun and effective way to kickstart your fitness journey, this challenge is perfect for you. Our expert trainers will guide you through each exercise, providing modifications and tips to ensure proper form and technique. Get ready to build a strong foundation and establish healthy habits over the next 30 days. Let's start this journey together towards a fitter and healthier you!

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Day 1

This full-body workout is designed to boost strength, endurance, and overall fitness. The workout includes 3/4 sit-ups, push-ups, sit squats, and high knee skips. To begin, perform 5 reps of each exercise. The 3/4 sit-up is an effective core exercise that targets the upper and lower abdominals. Following the sit-ups, move into push-ups to engage the chest, shoulders, and triceps. Sit squats work the quadriceps, hamstrings, and glutes, promoting lower body strength and stability. Finally, high knee skips help elevate the heart rate and improve coordination. For an added challenge, aim to complete the circuit with minimal rest between exercises. This workout is excellent for those looking to kickstart their fitness journey or for individuals seeking a quick and effective full-body routine.

1. 3/4 Sit-up: 1 set • 5 reps

2. Push-up: 1 set • 5 reps

3. Sit Squat: 1 set • 5 reps

4. High Knee Skips: 1 set • :15.

Day 2

Get ready for a full-body workout with a set of 3/4 sit-ups, push-ups, sit squats, and high knee skips. The 3/4 sit-up targets your abdominal muscles while also engaging your chest, shoulders, and arms. Focus on maintaining proper form and engaging your core muscles as you perform each rep. Following this, transition into push-ups to engage your chest, shoulders, and triceps. Remember to keep your body in a straight line throughout the movement to maximize the effectiveness of the exercise. Next, incorporate sit squats to work your lower body and core. Make sure to maintain proper form and keep your back straight throughout the exercise. Lastly, finish off the workout with high knee skips to elevate your heart rate and engage your leg muscles. This full-body workout is a great way to challenge multiple muscle groups and get your heart pumping for an effective exercise session.

1. 3/4 Sit-up: 1 set • 6 reps

2. Push-up: 1 set • 6 reps

3. Sit Squat: 1 set • 6 reps

4. High Knee Skips: 1 set • :20.

Day 3

Get ready for a quick but effective full-body workout. Start with 3/4 sit-ups to engage your core muscles and then move on to push-ups to target your chest, shoulders, and triceps. Follow this up with sit squats to work on your lower body strength. To finish strong, perform high knee skips to improve your cardiovascular endurance.

This workout is designed to be done with high intensity and minimal rest between exercises. Focus on maintaining proper form and controlled movements throughout each exercise. Remember to warm up before starting and cool down after completing the workout to prevent injury and aid recovery. Whether you're short on time or need an extra boost, this routine is a great option to keep your body moving and energized.

1. 3/4 Sit-up: 1 set • 7 reps

2. Push-up: 1 set • 7 reps

3. Sit Squat: 1 set • 7 reps

4. High Knee Skips: 1 set • :25.

Day 4

This full-body workout routine is designed to target multiple muscle groups and improve overall strength and endurance. It starts with 3/4 sit-ups to engage the abdominal muscles and improve core strength. Followed by push-ups to work the chest, shoulders, and triceps. The routine then includes sit squats to target the lower body while also engaging the core for stability and balance. Finally, high knee skips are incorporated to elevate the heart rate and improve cardiovascular endurance. The combination of these exercises creates a well-rounded workout that can be done with minimal equipment and is suitable for individuals at various fitness levels. Remember to maintain proper form throughout each exercise and focus on controlled movements for maximum benefit.

1. 3/4 Sit-up: 1 set • 8 reps

2. Push-up: 1 set • 8 reps

3. Sit Squat: 1 set • 8 reps

4. High Knee Skips: 1 set • :30.

Day 5

Get ready to challenge your whole body with this dynamic workout. Start off with 3/4 sit-ups to engage your core and build strength in your abdominal muscles. Move on to push-ups to target your chest, shoulders, and triceps while also engaging your core for stability. Next, perform sit squats to work your lower body, activating your glutes, quads, and hamstrings. Finish strong with high knee skips to elevate your heart rate and improve lower body power and coordination.

Remember to maintain proper form throughout each exercise, and focus on controlled movements to maximize the effectiveness. Incorporating this full-body routine into your regular workout regimen will help you build strength, improve endurance, and boost overall fitness levels. Make sure to stay hydrated and fuel your body with nutrient-dense foods to support your training and enhance recovery. With dedication and consistency, you'll soon notice the positive impact of this workout on your strength, endurance, and overall performance.

1. 3/4 Sit-up: 1 set • 9 reps

2. Push-up: 1 set • 9 reps

3. Sit Squat: 1 set • 9 reps

4. High Knee Skips: 1 set • :35.

Day 6

This 4-exercise workout is a quick and effective way to target multiple muscle groups and get your heart rate up. Start with 3/4 sit-ups to engage your core and strengthen your abdominal muscles. Move on to push-ups to work your chest, shoulders, and triceps, while also engaging your core for stability. Next, incorporate sit squats to target your lower body, including your quadriceps, hamstrings, and glutes. Finish off with high knee skips to elevate your heart rate and improve your cardiovascular endurance. Remember to maintain proper form and technique throughout each exercise for maximum benefit. Consider adding this workout to your routine for a quick and efficient full-body challenge.

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 • :40.

Day 7

This workout routine is designed to target multiple muscle groups and improve overall fitness. It starts with 3/4 sit-ups, which engage the core muscles and help build abdominal strength. The next exercise, push-ups, are great for working the chest, shoulders, and triceps. Following this, sit squats help in strengthening the lower body and improving balance and stability. Lastly, high knee skips are included to elevate the heart rate and improve cardiovascular endurance. These exercises, when performed together, provide a full-body workout, enhancing strength, endurance, and agility. One set of each exercise offers a quick and effective way to fit in a comprehensive workout into a busy schedule.

1. 3/4 Sit-up: 1 set • 11 reps

2. Push-up: 1 set • 11 reps

3. Sit Squat: 1 set • 11 reps

4. High Knee Skips: 1 set • :45.

See the full workout in the Fitwill app.

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