Monday: #1 Lower Body
1 of 9
Do 100 of your favorite squat variations. You can do all of them featured in the challenge or just pick one basic lower-body movement you love. You decide. Just do 100 and record how long it takes and/or how many reps per set you do.
Tuesday : #2 Core
2 of 9
Do 100 of your favorite core exercises. You can do all of them featured in the challenge or just pick one basic movement. Just do 100 and record how long it takes and/or how many reps per set you do.
Wednesday: #3 Push-Ups
3 of 9
Select your favorite push-up exercise and do 100. You can do all of them featured in the challenge or just pick one basic movement you love. You decide. Just do 100 and record how long it takes and/or how many reps per set you do.
Thursday: #4 Running
4 of 9
Walk, jog, run or sprint 1 mile. Whatever you want. Just put on your shoes and hit the road or the treadmill and record how long it takes. You'll probably go farther than one mile, but just get in one mile as fast as you can.
Friday: #5 Burpees
5 of 9
One hundred burpees might be murderous, but it's possible. This challenge requires you to do as many as you can in three minutes and record how many you do each week. You decide if you do beginner, basic or beast mode.
Saturday: #6 Upper Body
6 of 9
Choose your favorite upper body exercises and do 100 reps. You can do all of them featured in the challenge or just pick one basic movement you love. You decide. Just do 100 and record how long it takes and/or how many reps per set you do.
Sunday: #7 Challengers Choice
7 of 9
Rest if you need to or want it. Repeat your favorite exercise. Or for those of you who are up for it, test yourself. Do all the exercises you selected throughout the week in a circuit. See how long it takes you to do each move.
How to Get Started
8 of 9
- Like the 30-Day Challenge Series on FaceBook and follow us on Twitter.
- Click on Events, find the 30-Day Full Body Challenge and click "Join."
- Enlist support and invite your friends.
- Get access to all the trackers by joining the community here.
Get ACTIVE on the Go
Couch to 5K®
The best way to get new runners off the couch and across the finish line of their first 5K.
Available for iOS | Android
Discuss This Article