30 Day At-Home Workout Challenge

Week 3

[su_table]

1515 burpees (you can modify these by going down onto your knees and putting your legs out slower if needed), 1 minute plank, 1 minute side plank (both sides) (3 rounds)
16How many rounds in 10 minutes (keep going, taking breaks between sets if needed for 10 minutes): 5 push-ups, 10 sit-ups, 15 air squats
1730 walking lunges, 50 jumping jacks (4 rounds)
18Longer run (or whatever it is that you like to do–biking, swimming, etc) that lasts at least 30 minutes
19Rest day
2015 vertical jumps (crouch down, then jump as high as you can, land and do it again), 10 push-ups (5 rounds)
21Run 1 mile, for time, followed by 100 jumping jacks and 20 sit-ups

[/su_table]

Week 4

Yes, this final week lasts 9 days. No, I’m not sorry. Because when you’re done, you’re gonna look at yourself in the mirror and say, “I did it!!!” And your muscles will thank you. Remember: Reduce reps if needed, or increase reps if desired! Be ready for Day 30: It’s a doozy!

[su_table]

2215-20 burpees (you can modify these by going down onto your knees and putting your legs out slower if needed), 90 second plank, 90 second side plank (both sides) (3 rounds)
2320 vertical jumps (crouch down, then jump as high as you can, land and do it again), 10 push-ups (5 rounds)
24100 air squats, 100 jumping jacks for time
25Longer run (or whatever it is that you like to do–biking, swimming, etc) that lasts at least 30 minutes
26Rest Day
27Run 1 mile, for time, followed by 30 sit-ups
28Leap forward (jump as far as you can with both feet) 20 times (3 rounds)
29How many rounds in 10 minutes (keep going, taking breaks between sets if needed for 10 minutes): 10 push-ups, 10 sit-ups, 15 air squats
30Today’s workout will sum up what we’ve done and will take a bit longer than other days, so set aside a little bit more time than normal! For today:

*20 lunges, 15 push-ups (5 rounds)–decrease push-up reps if needed
*15 sit-ups, 15 air squats (5 rounds) — or up the reps to 20 each
*150 jumping jacks
jump rope for 1 minute
*20 vertical jumps
*10 burpees

[/su_table]

Great job!!! You’ve done it! I am not a personal trainer or fitness coach. Please check with your medical professional before doing this program.

4 of 4Next
Use your ← → (arrow) keys to browse

1 thought on “30 Day At-Home Workout Challenge”

  1. High intensity interval training is a great way to create Peripheral Heart Action, which shunts blood from the lower and upper parts of the body creating a longer calorie burn of up to 48 hours after your workout!

Comments are closed.

Web Analytics
Scroll to Top