This post contains all the information you need to complete the ultimate 30-day workout challenge. Download your free calendar and workouts below!
It can be difficult to know where to start when you begin your fitness journey.
Or maybe you simply lack the motivation (or discipline) to stay consistent and work towards your fitness goals.
This is where this 30-Day Workout Challenge comes in.
By following the workouts set over the course of the next 30 days, you’ll have the tools and knowledge to become a happier, healthier and fitter version of yourself!
You’ll also be able to get your hands on a FREE printable calendar, that includes the workouts you should be doing each day, to help keep you on track and stay accountable.
Better yet, you can do this workout challenge at home! All exercises can be completed using a small pair of dumbbells (or even tin cans!), or even just as body weight.
This leaves you with no excuse not to give this 30-Day Challenge your all!
Let’s take a closer look into what this challenge involves…
Benefits of the 30-Day Workout Challenge
The purpose of this workout challenge is to help you develop strength in all major muscle groups of your body while improving your cardiovascular fitness.
As a result of building muscle strength and increasing your cardiovascular activity, you may notice:
- You’ll become less out of breath when walking up the stairs
- Daily tasks such as lifting shopping bags or reaching to pick something off the floor become much easier
- Clothes seem to fit a little better
- Aches and pains in your body improve
- You can fall asleep quicker and enjoy better quality sleep
- You have more energy throughout the day
- Your self-confidence and self-worth increase as a result of completing a fitness challenge for your own benefit
- Other people mentioning you look healthier
…and that’s just the beginning!
Fitness challenges are a great way to stay disciplined and motivated to achieve your fitness goals by providing clear instructions and taking the guesswork out of the equation.
If you’re still hesitating about commuting to the challenge, remember the hardest part is always starting. This could be exactly what you need to get the ball rolling!
“The point of change happens when the pain of staying the same is greater than the change.” – Tony Robbins
What’s Included in the Challenge?
Inside the FREE downloadable e-book for this Challenge, you’ll receive:
2 x 30-Day Fitness Challenge Calendars (so you can pick your favourite for your wall!)
1 x Lower Body Strength Workout
1 x Upper Body Strength Workout
1 x Full Body HIIT Workout
1 x 5-Min Core Blast Workout
The carefully designed structure of workouts will allow you to train efficiently while pushing you to make progress each week.
After 4 weeks of consistency, you are guaranteed to see significant improvements in your fitness levels and begin to watch your physique transform!
Tips for Success
There are three different pillars to success for any workout programme or fitness challenge.
Understanding and incorporating the correct measures to reap the benefits of these lifestyle factors can be what makes or breaks your results.
The three pillars of success that I’m referring to are nutrition, recovery, and consistency.
Although these can seem underwhelming or even disappointing to hear (since they are certainly not a quick-fix measure by any means!), these three variables are essentially ‘cheat codes’ for getting the most out of this challenge.
Nutrition
If you’ve ever heard of the saying that ‘abs are made in the kitchen’, let me tell you that whoever came up with this statement is telling somewhat the truth.
Our diet is extremely important in determining how our body looks and functions. However, so many people overlook their nutrition goals when looking to make lasting changes in their fitness levels.
The most common mistake individuals make when starting a workout programme is not eating enough protein.
Either they believe that eating protein is purely for bodybuilders or they do not realise they’re actually under eating this essential macronutrient.
Whatever your reasoning behind this lack of protein consumption, if you do not eat a diet adequate in protein, you could be seriously hindering the results you’d see from completing this workout challenge!
If you would like further advice on how to eat sufficient protein throughout the day, check out my post: 9 Smart Yet Easy Ways To Eat More Protein Daily
Recovery
The second pillar of success is recovery.
This may seem surprising to some who were expecting this workout challenge to be all work and no rest. However, this is definitely NOT the case.
In fact, this challenge includes 2 ‘rest’ days a week!
Resting your muscles on non-training days and getting adequate sleep allows your muscles to recover from exercise. This helps them to regenerate into stronger and more dense muscle tissue.
Getting good sleep is also important for maintaining motivation -or at the very least- discipline, which is absolutely KEY for completing any fitness challenge.
We all know how lazy we become when we’ve not had enough sleep the night before. Therefore take action to develop better sleeping habits to reduce any room for excuses. It will also make this challenge much more enjoyable!
Consistency
Love it or hate it, when you want impressive results, consistency will be your best friend!
What I love about consistency is that it outweighs talent.
When you’re looking to improve in anything, consistently showing up (especially when you don’t feel like it) is the fastest way to see dramatic changes.
It doesn’t matter where you start from, with consistency (and effort) you will eventually become a pro in whatever you choose!
Just remember to be patient with yourself and where you’re at during the beginning of the process. Then just try to do a little more each day. This is how you’ll go the distance!
This workout challenge automatically pushes you to do this since the intensity of each workout increases week on week. So, why not give this 30-Day Fitness Challenge a go?
Download the 30-Day Workout Challenge
This leads us to where you can get your hands on this FREE 30-day workout challenge.
Just pop your email in below and all the workouts and calendar downloads will be delivered straight to your inbox in one handy e-book!
I’d love to know what you think about this challenge and feel free to send me any feedback/ results you have in a month!
Disclaimer: Although I am a qualified personal trainer, I am unable to conduct individual health and fitness screenings to determine whether you’re able to safely take part in this challenge. If you have any medical conditions or concerns, please speak to a doctor before beginning these workouts.
FAQs
Yes! This fitness challenge requires minimal equipment.
All you need is a pair of dumbbells that are light-moderate for your individual fitness level.
If you don’t have any dumbbells to hand, get creative and use anything you can find lying around (within reason!). Common household objects that are great for doubling up as weights include tin cans, milk cartons, or water bottles!
Although some of these workouts may be difficult, I cannot stress pushing yourself to complete them as best as you can.
Even if you need to take additional breaks, or modify the movements slightly, it’s important to be consistent and continue showing up if you want to see lasting changes!
This workout is designed for women between the ages of 18-35 who have no underlying medical conditions.
However, you can still complete this challenge with modifications if required.
I advise speaking to your doctor if you have any health implications that may impact your ability to complete workouts in this challenge. This includes those who are pregnant or experiencing menopausal symptoms.
This post contains instructions explaining how to maximise your success in completing the 30-day fitness challenge and how to download the free workouts. Don’t forget to share and save for later!
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