Most of those ideas revolve around exercising more, and — more importantly — sticking with it!
If that is true for you, we have a few easy to maintain 30-day challenges that will allow you to make real changes that do not overwhelm you.
Let’s get started.
The 30-Day Plank Challenge
If you have two minutes a day, you have time to fit in the 30-day plank challenge.
Holding a plank works your back, upper abs, lower abs, thighs, ankles, shoulders, arms, chest, calves, and feet.
Here is how:
- Get in the pushup position, but instead of your hands, put your forearms on the ground
- Squeeze your glutes and tighten your abdominals
- Keep a neutral neck and spine
- Create a straight, strong line — or plank — from head to toes
- Hold that position
Start with a 45-second hold, then move up as your body allows over 30 days until you reach two minutes.
Work it into your existing workout or add a plank as a stand-alone exercise that gives you a few minutes of “you” time.
The 30-Day Pushup/Sit-up Challenge
This challenge is less about how many push-ups and sit-ups you can do, but your ability to build on that quantity by doing them every day.
Start with as many push-ups and sit-ups as you can muster, without hurting yourself. It is not necessary to go for all the glory on the first day. Instead, set a goal.
Day One: Do ten push-ups and 25 sit-ups.
Repeat those reps until you are ready to increase the quantity, or the number of times a day you do them. It is completely up to you. Just don’t take a day off!
The 30-Day Walking/Running Streak
Depending on your current exercise regimen, and if you have one or are just starting, walking may be the best path.
Walk at least one mile every day for 30 days. Or start by walking and move up to jogging or running after a couple of weeks. Just be sure to do it every day, and at the end of the 30-day challenge, you will be ready for what’s next1
Looking for a More Determined Approach to Achieving Overall Wellness Solutions?
Contact us at Train With Danny to learn more about the transformative benefits of partnering with a personal trainer in Los Angeles County, try our on-demand or live classes from anywhere, or download our app today to get started!