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.

    #Exercise / Sets
    13/4 Sit-up1 set • 10 reps
    3/4 Sit-up
    2Push-up1 set • 10 reps
    Push-up
    3Sit Squat1 set • 10 reps
    Sit Squat
    4High Knee Skips1 set • :30.
    High Knee Skips
  • 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.

    #Exercise / Sets
    13/4 Sit-up1 set • 12 reps
    3/4 Sit-up
    2Push-up1 set • 12 reps
    Push-up
    3Sit Squat1 set • 12 reps
    Sit Squat
    4High Knee Skips1 set • :35.
    High Knee Skips
  • 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.

    #Exercise / Sets
    13/4 Sit-up1 set • 14 reps
    3/4 Sit-up
    2Push-up1 set • 14 reps
    Push-up
    3Sit Squat1 set • 14 reps
    Sit Squat
    4High Knee Skips1 set • :40.
    High Knee Skips
See the full workout in the Fitwill app.
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