🚨 30 Day Body Challenge

✅ New Year’s resolutions focused on working out are fine. But if you’re not a huge fan of sweating, other sweaty people, or sweaty equipment, we’ve got a better fitness goal for you: a do-anywhere, 30-day squat challenge.

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🔥 THE MOVES YOU NEED TO KNOW

All you need to complete the challenge are the exercises below, your donk. Here, the moves you’ll be crushing over the next 30 days, how to perform them, and how many sets and reps you’ll do each week.

1. THE SQUAT

Stand with your feet slightly wider than shoulder-width apart, turning out your toes and knees slightly. Bend your knees to lower your body like you’re sitting in a chair, keeping your chest up. When your thighs are parallel to the ground, push up through your heels and toes to raise yourself back up. When you reach the top of the move, squeeze your glutes. That’s one rep.

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2. THE SQUAT PULSE

Stand with your feet slightly wider than shoulder-width apart, turning out your toes and knees slightly. Bend your knees to lower your body like you’re sitting in a chair, keeping your chest up. When your thighs are parallel to the ground, slightly straighten your knees, then bend them again so your thighs are parallel. Push up through your heels and toes to raise yourself back to standing position. When you reach the top of the move, squeeze your glutes. That’s one rep.’

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3. THE SQUAT JUMP

✅ Stand with your feet slightly wider than shoulder-width apart, turning out your toes and knees slightly. Bend your knees to lower your body like you’re sitting in a chair, keeping your chest up. When your thighs are parallel to the ground, use your arms and push through your heels to jump straight up as high as possible. Squeeze your quads and glutes as you jump, and land softly back in the squat position. That’s one rep.

4. STEP-OUT SQUAT HOLD

✅ Stand with your feet slightly wider than shoulder-width apart, turning out your toes and knees slightly. Bend your knees to lower your body like you’re sitting in a chair, keeping your chest up. When your thighs are parallel to the ground, shift your weight to your left leg, brace your core, and step out your right leg about six inches to the right. Bring your right leg back in. That’s one rep. Complete the suggested number of reps on the right side before switching to the left.

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✅ For this arm workout challenge, you’ll be doing four weeks of upper body strength training using the heaviest weights you can manage. The challenge is simple. There are three workouts to complete each week. We suggest doing these on non-consecutive days, so that your muscles get some recovery time. On other days, you can do cardio, leg workouts, or ab workouts.

So if you’re ready for strong, powerful arms, go ahead and take our 30-day arm toning challenge!

✅ What You’ll Need: dumbbells from light to heavy, a bench, and (optional) a gym mat or towel for the floor

✅ What to Do: Each week, complete all three workouts. On the first week, record the weights you use for each exercise, and increase the weight a little each week. Don’t increase the weight too much. Weights that are too heavy can cause you to lose proper form. If you started doing bicep curls with 5 lb. dumbbells, try using 7 to 8 lb. on the second week.

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Below, we’ve included videos showing how to perform each move. Using proper form helps prevent injuries and ensures you’re getting the most out of your workout.

🔥 Workout 1: 

Bicep Curls: 4 sets of 12 reps
Tricep Extensions: 4 sets of 12 reps
Bench Dips: 4 sets of 15 reps
Push Ups: 4 sets of 10 reps

🔥 Workout 2:
Bench Press: 4 sets of 12 reps
Incline Bench Press: 4 sets of 12 reps
Up Down Plank: 4 sets of 24 reps (12 each side)
One-Arm Dumbbell Row: 4 sets of 24 reps (12 each side)

🔥 Workout 3: 
Upright Row: 4 sets of 12 reps
Shoulder Press: 4 sets of 12 reps
Dumbbell Flys: 4 sets of 12 reps
Push Ups: 4 sets of 10 reps