In between those two points you’ll also be doing other exercises like superman and plank up-downs so that you finish the month with a core of steel. This 30-day challenge is all about your core strength, with participants starting with a 60-second plank on day one and aiming to progress to a three-minute plank by day 30. This makes it the perfect starting point because it scales the plan to your current level. There’s no set number to achieve in the 30 days – you will instead work to improve your max burpee total in two minutes. This hellishly effective exercise strengthens muscles all over the body while also improving your cardiovascular endurance.

Start off with the all-in-one fitness classic – the burpee.

Eight Workout Challenges To Test Your MettleĮach of these month-long fitness regimes focuses on a specific exercise, making you a master of that move while increasing your strength and mobility.Rise to stand from a chair without using hands or arms and repeat 12+ times in 30 seconds.Climb a flight of stairs with 10 steps in under 30 seconds comfortably.Touch your fingertips together with one hand over your shoulder and the other behind your back.Perform 12 bodyweight squats without stopping.Regularly take more than 10,000 steps a day.Lower yourself into a cross-legged sitting position on the floor without using your hands and then return to standing.Run at a moderate pace for 60 seconds without stopping.RECOMMENDED: 12 Physical Challenges Everyone in Their 40s Should Be Able To Do In Your 50s Touch your toes comfortably while keeping your legs straight.RECOMMENDED: 14 Physical Challenges Everyone in Their 30s Should Be Able to Do In Your 40s Deadlift more than 50% of your bodyweight.Run a mile (1.6km) in less than nine minutes.RECOMMENDED: 12 Physical Challenges Everyone in Their 20s Should Be Able To Do In Your 30s

Hold a side plank for one minute each side.

30 day running challenge for beginners