Beginner Bodyweight Challenge
Start Our 30-Day Beginner Bodyweight Challenge Today and Get Stronger Every Day!
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Check out the 30-day plan below and adjust as needed according to your ability level. Each day involves three sets of the six above exercises. I like to do all three sets of reps per exercise at the same time, but you can also repeat the six-move workout three times — it's up to you. For both the Reverse Lunge With Reach and Side Elbow Plank With Leg Lift, be sure to do the designated number of reps on both sides. This plan also incorporates rest days, so while you can hold off on ab exercises, you can (and should) still do other workouts to target other muscles.
Day of Month | Number of Reps |
---|---|
Day 1 | 4 reps of each (3x) |
Day 2 | Rest |
Day 3 | 4 reps of each (3x) |
Day 4 | Rest |
Day 5 | 5 reps of each (3x) |
Day 6 | Rest |
Day 7 | 5 reps of each (3x) |
Day 8 | Rest |
Day 9 | 6 reps of each (3x) |
Day 10 | Rest |
Day 11 | 6 reps of each (3x) |
Day 12 | Rest |
Day 13 | 7 reps of each (3x) |
Day 14 | Rest |
Day 15 | 7 reps of each (3x) |
Day 16 | Rest |
Day 17 | 8 reps of each (3x) |
Day 18 | Rest |
Day 19 | 8 reps of each (3x) |
Day 20 | Rest |
Day 21 | 9 reps of each (3x) |
Day 22 | Rest |
Day 23 | 9 reps of each (3x) |
Day 24 | Rest |
Day 25 | 10 reps of each (3x) |
Day 26 | Rest |
Day 27 | 10 reps of each (3x) |
Day 28 | Rest |
Day 29 | 10 reps of each (3x) |
Day 30 | Rest |