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Try This 30-Day Bodyweight Fitness Challenge to Improve Your Fitness

Nothing but bodyweight exercises, every day for 30 days.

Looking for your next fitness challenge? Why not try this 30-day bodyweight fitness challenge in which you need nothing but your body to train every muscle you have?

Fitness challenges are a fantastic way to ignite motivation, drive progress, and foster a sense of accomplishment in individuals pursuing their health and wellness goals. These challenges provide a structured framework that encourages participants to step out of their comfort zones, setting the stage for growth and development. The competitive aspect inherent in many fitness challenges fuels a healthy sense of rivalry, spurring participants to push their boundaries and achieve new heights.

Whether it’s a weight loss challenge, a month-long exercise commitment, or a specific fitness goal, these challenges create a shared goal among participants, fostering a sense of community and support that enhances motivation and accountability. By breaking down long-term goals into smaller, achievable milestones, fitness challenges make the journey towards improved fitness both engaging and attainable.

Moreover, fitness challenges instil discipline and consistency, helping individuals cultivate lasting healthy habits. The time-bound nature of these challenges encourages participants to prioritize their wellness within a defined period, effectively jumpstarting a positive routine that can extend well beyond the challenge’s duration. The sense of accomplishment and pride that participants experience upon completion not only boosts self-confidence but also reinforces the belief that they are capable of achieving their health objectives.

Additionally, the variety and novelty of fitness challenges keep routines exciting, preventing monotony and plateaus in progress. Overall, fitness challenges provide a dynamic platform for individuals to embark on transformative journeys, fostering physical improvement, mental resilience, and a renewed commitment to lifelong well-being.

Below, you will find a bodyweight challenge designed by us at BOXROX for you to try at home, flat, apartment, or anywhere you can.

30-Day Bodyweight Fitness Challenge to Improve Your Fitness

This 30-day bodyweight fitness challenge is designed in a way that you will be able to do them repeatedly, day after day, without needing a rest. Why is that? Because each consequent day will not train primarily the same muscle group as you did the day before.

There will be days focused on upper body, lower body, a single muscle group, abs, or even a full-body movement.

Each day will comprise one exercise and you can tackle the fitness challenge any way you want. However, we recommend 4 styles:

  • AMRAP = as many reps as possible in a given time (try 5-15 minutes depending on the exercise)
    • EMOM = every minute on the minute; you have 60 seconds to perform 5-10 reps of the exercise and utilise the remaining of the time to rest, every time the minute is done, perform another set with the same reps until you can no longer perform the reps within the 60-second timeframe.
  • 3 rounds to failure = do three sets of each exercise always doing as many reps as you possibly can squeeze out of it; rest for 1-2 minutes between sets
  • Typical 3 sets of 10-20 reps if you are a beginner or lack fitness (but try to push hard for more reps rather than just a few)

When the exercise does not require reps, but rather time under tension (such as planks and dead hang) aim for 30-90 seconds depending on the exercise and how long you can hold without breaking form.

Okay, let’s see the exercises that comprise BOXROX’s 30-day bodyweight fitness challenge.

1 – squats2 – push-up3 – bodyweight rows4 – burpees5 – sit-ups
6 – lunges7 – dips8 – chin-ups9 – mountain climbers10 – Russian twists
11 – reverse lunges12 – hip thrust13 – pull-ups14 – bear crawl15 – flutter kicks
16 – wall-sit hold17 – Hindu push-up18 – dead hang19 – high-knee running20 – plank
21 – calf raise22 – decline push-up23 – swimmers24 – horse stance25 – hanging knee raises
26 – step-ups27 – pseudo-planche push-up28 – Bulgarian split squat29 – burpee high jump30 – hollow body crunch

And that is it. Can you do each exercise on the correct day for 30 days straight? Below are some videos to help you understand how to perform each of the movements. You can simply click on the table below to go to where the video is to perform the movement you are looking for:

1 – Squats

2 – Push-up

3 – Bodyweight rows

4 – Burpees

5 – Sit-up

6 – Lunges

7 – Dips

8 – Chin-up

9 – Mountain climbers

10 – Russian twist

11 – Reverse lunges

12 – Hip thrust

13 – Pull-up

14 – Bear crawl

15 – Flutter kicks

16 – Wall-sit hold

17 – Hindu push-up

18 – Dead hang

19 – High-knee running

20 – Plank

21 – Calf raise

22 – Decline push-up

23 – Swimmers

24 – Horse stance

25 – Hanging knee raises

26 – Step-ups

27 – Pseudo-planche push-up

28 – Bulgarian split squat

29 – Burpee high jump

30 – Hollow body crunch

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When it comes to bodyweight exercises, there are several principles that you should definitely follow to maximize your results and ensure safety:

  1. Proper Form and Technique: Focus on maintaining correct form and technique throughout each exercise. This helps target the intended muscles effectively and reduces the risk of injury. Start with proper alignment, engage the targeted muscles, and execute each movement with control and stability.
  2. Progression: Progression is key to continuously challenge your muscles and stimulate growth. As you get stronger, gradually increase the difficulty of your bodyweight exercises. This can be achieved by adding variations, increasing repetitions or sets, adjusting leverage or range of motion, or incorporating advanced progressions.
  3. Full Range of Motion: Perform exercises through their full range of motion, aiming for a complete extension and contraction of the muscles involved. This ensures that you engage the muscles fully and enhances flexibility and mobility.
  4. Balanced Routine: Include a variety of bodyweight exercises that target different muscle groups to create a well-rounded routine. Balance upper body, lower body, and core exercises to avoid muscle imbalances and promote overall strength and stability.
  5. Consistency and Frequency: Consistency is crucial for progress. Aim to perform bodyweight exercises regularly, ideally 2-3 times per week or more, depending on your goals and fitness level. Consistency over time leads to improved strength, endurance, and muscle development.
  6. Proper Warm-up and Cool-down: Before starting your bodyweight workout, warm up with dynamic stretches or light cardio to increase blood flow, loosen up the joints, and prepare the muscles for exercise. Afterward, cool down with static stretches to improve flexibility and promote recovery.
  7. Listen to Your Body: Pay attention to your body’s signals and adjust the intensity or modify exercises as needed. Respect your limits and avoid pushing yourself to the point of pain or excessive fatigue. Gradually progress while being mindful of any discomfort or signs of overexertion.
  8. Rest and Recovery: Allow your body sufficient time to rest and recover between workouts. Muscles need time to repair and grow stronger after exercise. Incorporate rest days into your routine and prioritize sleep and proper nutrition to support recovery.
  9. Adaptability: Bodyweight exercises can be adapted to various fitness levels and settings. Whether you’re a beginner, have limited space or equipment, or prefer home workouts, bodyweight exercises offer flexibility and versatility.
  10. Enjoyment and Sustainability: Choose bodyweight exercises that you enjoy and can sustain in the long run. Find variations and progressions that challenge you while keeping your workouts engaging and fun. Enjoying your workouts increases adherence and helps you stay motivated.

Remember to consult with a healthcare professional or a qualified fitness trainer before starting any new exercise program, especially if you have underlying health conditions or injuries.

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Pros of Doing Bodyweight Exercises

There are also many other reasons to start doing calisthenics besides a leaner, but strong physique:

  • Do it anywhere – as it usually utilises bodyweight, you can do most of the movements anywhere, even while on vacation.
  • Joint strength – when you start progressing to other movement standards, you will require your joints to do extra work to hold your body weight. That is simply not used during normal gym exercises.
  • Strength everywhere – you will work out your entire body. No more “skip leg” days.
  • Impress anyone – this can sound a bit pathetic, but you will definitely impress people around you if you can perform some of the more advanced movements.
  • Inexpensive – you can do many exercises with nothing but your sheer will, or you can find a bar at a playground or buy your own and incorporate even more exercises into your routine.
  • Great for weight loss – as this type of training involves multiple muscle groups, it usually burns more calories than common cardio and adds to your overall energy expenditure.
Alternative Chest ExercisesSource: Domagoj Bregant on Pexels

Cons of Doing Bodyweight Exercises

The good thing about calisthenics is that there are not many downsides to doing it. After all, since when is doing bodyweight workouts bad for you? It is not. So what are the disadvantages of doing calisthenics?

  • No bulking – if you are looking to get ripped with giant muscles, your best bet is to do powerlifting and stick to the gym. Bodyweight exercises will get you fit, but a more lean-looking physique.
  • Not great if you are recovering – if you had surgery or are doing physical therapy, calisthenics will not help you, and could potentially injure you even further. Bodyweight exercises are fundamental, but you are still lifting a lot of weight, whereas in a gym you can strengthen your leg by lifting literally any weight you want.
  • You can hit a plateau – when you start training, you want to keep progressing, and that can be tricky or disappointing when doing calisthenics because you will only use your body weight. Weight training is easier, you just add more weight, but with calisthenics you need to find ways to challenge yourself more utilizing the only weight you have available.

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