Are you ready for the ultimate 30 day home workout challenge?
This workout challenge requires NO EQUIPMENT (except for maybe a yoga mat) and can all be done at home. Plus, all of the workouts are purely bodyweight exercises!
During these 30 days, we are going to target your full body to get ripped and to lose weight for the 4th of July (and even further into the summer months).
This is also a beginner-friendly workout challenge that you can do with friends or by yourself!
So grab that yoga mat and water bottle sis, we are about to get shredded!
Psst, I’m also giving you a FREE PDF DOWNLOAD of the 30 day home workout challenge at the very end! I understand it can be hard to keep track of all of the days so hopefully you will find this PDF helpful!
The Month Challenge Plan
Alright, here we go, friends! The whole month will consist of the same 4 exercises (described down below), with different interval times.
Now, of course, you can do this challenge at any time of the year (which I highly recommend you do if you ever feel like you are stuck in a plateau).
But don’t worry, I am going to go further into detail about EVERYTHING so keep reading!
Alright, now that I have explained the breakdown, let’s get into what each exercise looks like!
Exercise #1: Breakdancers with Up Downs
Okay, truth time: I really had no idea what this exercise was called at first but once I started doing them, I literally felt like I was BREAK DANCING haha! Hence the name, breakdancers.
First, start in something I like to call the “4 Point Position.” Put both hands and knees on the floor and lift your knees slightly.
The palms of your hands will be flat on the floor with your wrists directly under your shoulders, forming a 90-degree angle.
Your knees will also be directly under your hips and you will be lifted on your back toes.
The starting position should look like this:
COMMON MISTAKE: A lot of people will start in a plank position. However, this makes doing the actual exercise super hard to do and you will be off-center. So, avoid starting in the plank position!
Alright, on to how to actually do the breakdancer!
Choose one hand to lift off the ground and to the ceiling while kicking the opposite leg straight through to the side. Your hip should just barely be lifted off the ground.
Then, bring your hand and leg back into the starting position and repeat on the other side. Make sure to use your oblique ab muscles to help you twist to the side!
The exercise should look something like this:
Now, we can’t forget about those up-downs can we?
After you do one breakdancer on each side, jump out to plank position, and perform an up-down.
To do an up-down, you will drop one forearm to the floor at a time and then lift yourself back up into the high plank position, making sure to squeeze the core tight and not swaying your hips!
The up-downs should look something like this:
Exercise #2: 4 Squat Pulses with Burpee
Okay, confession time: I actually LOVE doing burpees! They always get my heart pumping and they are so fun to do (call me crazy)!
You will start by doing 4 squat pulses. Make sure to stay low in these and keep your knees from going over your toes.
After doing the squat pulses, drop down to the floor into the high plank position and do a push up.
For a modification, you can always do the “cardio” burpee where you drop your chest to the floor (which is what I usually do).
Make sure you are engaging your ab muscles during the WHOLE exercise!
Because you are doing such quick movements, it is really important to stabilize your whole body and not flop around.
This could lead to injuries and we don’t want that!
So, always connect your mind to the muscle so you can whip out those fast movements with ease!
Exercise #3: Ab Toe Touches with Pushup
Can you tell I love combo exercises 😉
This exercise is going to work your abs and your arms!
Start in a high plank position. A common mistake most people have with a plank is the raising of their hips. We DO NOT want this.
So, make sure your hands are directly under your shoulders and keep the rest of your body as straight and flat as possible!
Alright, now for the fun part!
For this exercise, bring one hand to the opposite foot while lifting your hips straight up to the ceiling.
Try to not twist your hips or bend your knees too much while doing this and only bring your hand as far as you can go!
For some people, that means their hand reaching their toe, but for others that could mean their hand only reaching to about their knee. And that’s okay! Never compromise your form!
Repeat with the opposite arm. This exercise is working all of those ab muscles for a stronger and leaner core!
After doing one toe touch on each hand, bring yourself back to the high plank position.
Drop your chest as close as you can to the floor to perform a push up!
Now, if you can’t do a full push up, I got you, girl.
Go ahead and go to your knees to perform the push up. Don’t feel bad if you have to make this modification because it’s better to practice these the RIGHT way than do them wrong from the start.
I’ll admit, I do the knee modification in some of my workouts too and I never beat myself up for it!
But enough of this exercise, let’s move on to our final workout!
Exercise #4: Switch Lunges with Jump Squat
Alright, we have reached the final exercise of the home workout challenge. Dun dun dunnnnn!
This exercise is a LEG COMBO and will have your legs shaking after this!
So for this combo, you will be doing 1 switch lunge with a jump squat.
Start by jumping into a deep lunge, one leg in front, and the other behind you. Make sure your knee doesn’t hit the floor (ouch!) when doing these! You want to have your knee just barely off the ground.
When you do the jump switch, squeeze those ab muscles (notice a trend?) so you can land properly and safely.
Make sure your toes don’t go over those toes as well!
After you do the switch lunge, go ahead and jump into a squat! Get low in these and don’t cheat them!