1 week challenge

 

🏡 

30-Day Home Workout Challenge

 

 

No equipment • 15–20 min/day • Full body

 

 

✅ 

Weekly Focus

• Week 1: Basics & Form
• Week 2: Strength & Core
• Week 3: Cardio Burn
• Week 4: Full Body + Flex

 

 

Week 1

 

1. 10 squats, 10 push-ups, 20-sec plank
2. 20 jumping jacks, 15 bridges, 15 crunches
3. Rest / Walk
4. 12 lunges/leg, 30-sec wall sit
5. 10 bird-dogs/side, 20 mountain climbers
6. 3 rounds: 10 squats, 10 sit-ups, 30-sec high knees
7. Rest & stretch

 

 

Week 2

8. 15 squats, 12 push-ups, 20-sec plank

9. 15 crunches, 12 lunges/leg

10. Stretch/Yoga

11. 20 bridges, 15 sit-ups, 30-sec side plank

12. 10 burpees, 20 jumping jacks, 15 crunches

13. 3 rounds: 10 squats, 10 push-ups, 10 sit-ups

14. Rest

 

Week 3

15. 3 rounds: 20 jacks, 15 squats, 10 push-ups

16. 25 climbers, 15 lunges, 30-sec plank

17. Dance/game workout (20 min)

18. 10 burpees, 20 high knees, wall sit

19. 3 rounds: jump squats, leg raises, push-ups

20. AMRAP 15 mins: 5 push-ups, 10 sit-ups, 15 squats

21. Rest

 

Week 4

22. 3 rounds: lunges, push-ups, sit-ups

23. Core: plank, leg raises, crunches

24. Stretch/Yoga

25. HIIT: 20s work/10s rest – squats, jacks, push-ups

26. 4 rounds: bridges, squats, plank

27. Challenge: 1 more rep each set until tired

28. Rest

29. Repeat fave day

30. Celebrate & stretch 🎉