The 30 day body weight fitness challenge is the perfect program no matter your fitness level. If you’re a beginner, going at a slower pace will allow you to get through the reps while building strength throughout the program. And if you’re a more advanced athlete, the doing the rep for time or unbroken sets will only build on your fitness level.
Like the other 30 day programs I’ve used in the past, I always include 1 rest day per week. This means doing 6 days on 1 day off for 5 weeks. And if you stick with it I promise you will see results. But like most things, you will get what you put into it.
The 30 Day Body Weight Fitness Challenge
For this workout you will be doing three different movements. These movements are air squats, pushups, and pullups. With the total reps per day increasing each week. Break up the reps how ever you would like.
Week 1 (6 days on 1 day rest)
20 Pullups
100 Pushups
100 Air Squats
Week 2 (6 days on 1 day rest)
25 Pullups
110 Pushups
125 Air Squats
Week 3 (6 days on 1 day rest)
30 Pullups
120 Pushups
150 Air Squats
Week 4 (6 days on 1 day rest)
35 Pullups
130 Pushups
175 Air Squats
Week 5 (6 days on 1 day rest)
40 Pullups
140 Pushups
200 Air Squats
Movement Standards
Pullup Movement Standard
Pushups Movement Standard
Air Squat Movement Standard
30 Day Body Weight Fitness Challenge Tips
If you are a beginner, this is a great work out to break up into smaller blocks. Take breaks between sets as you go while starting to build up your set size.
Try doing the air squats as your rest period from the other two movements. This help you move quicker through the workout while keeping your heart rate up
For the more advanced athletes you will look to do get the reps done as quickly as possible. Or for a different challenge, try to do the sets unbroken. Or in as few sets as possible.
Closing Notes
This challenge is deceptively hard. It’s not often you will look at air squats as a break by by week 4 the pushups and pullups start adding up if your testing your self with the rep scheme. That said, the hardest part of this is actually doing it for 5 weeks. If you do, you will end up stronger.
For more challenges check out the 300 kettle bell swing and 100 push up challenges here!
