The 30 Day Fit Challenge Workout Plan

Workout Plan

Below you will find the 30 Day Fit Challenge workout plan.

There are 3 workouts per week and we recommend you have at least 1 rest day between each workout.

If you do not have access to a gym, you will find an at home workout as well.

Workout Plan

 

Note:  if you are unfamiliar with an exercise, you can view the workout plan videos here

Week 1:

Workout 1:

Exercise Sets Reps Rest
Squats 3 6-8 90 seconds
Romanian Deadlift 3 6-8 90 seconds
Lunges 3 6-8 90 seconds
Shoulder Press 3 6-8 90 seconds
Lateral Raises 2 8-10 60 seconds
Plank Hold 2 10-15 60 seconds

 

Workout 2:

Exercise Sets Reps Rest
Deadlift 3 6-8 90 seconds
Dumbbell Rows 3 6-8 90 seconds
Lat Pulldown 3 6-8 90 seconds
Bicep Curls 3 8-10 90 seconds
Barbell Curls 2 8-10 60 seconds
Hanging Ab Raises 2 10-15 60 seconds

 

Workout 3:

Exercise Sets Reps Rest
Chest Press 3 6-8 90 seconds
Incline Press 3 6-8 90 seconds
Tricep Extensions 3 8-10 60 seconds
Tricep Pushdowns 2 8-10 60 seconds
Calf Raises 2 10-15 60 seconds
Bicycle Crunch 2 10-15 60 seconds

 

At Home Workout

If you do not have access to a gym, we have also provided a workout you can do at home or on the road:

Workout A

Full Body Metabolic Booster – Perform as many reps as you can in the given time period and then move right to the next exercise, resting where noted. Complete one round then another two after a two minute rest at the end.

DB Squats – 30 seconds

Push-Ups – 30 seconds

DB Bent Over Rows – 30 seconds

Jumping Jacks – 30 seconds

Rest – 1 minute

DB Walking Lunges – 30 seconds

DB Shoulder Press – 30 seconds

DB Bicep Curls – 30 seconds

DB Tricep Extensions – 30 seconds

Mountain Climbers – 30 seconds

Rest – 1 minute

DB Front Raise – 30 seconds

DB Side Raise – 30 seconds

DB Calf Raises – 30 seconds

Lying Leg Raise – 30 seconds

Rest – 2 minutes

Repeat two more times through.

 

Workout B

Full Body Strength Builder – Perform the indicated number of reps and sets for each exercise, resting for 30-60 seconds between exercises.

Push-Ups – 3 sets of 10 reps

Dumbbell Sumo Squats – 3 sets of 15 reps

Dumbbell Shoulder Press – 3 sets of 12 reps

Dumbbell Walking Lunges – 3 sets of 15 reps

Dumbbell Bent Over Rows – 3 sets of 12 reps

Superset:

Dumbbell Bicep Curls with Dumbbell Overhead Tricep Extension – 2 sets of 15

Superset:

Dumbbell Lateral Raises with Dumbbell Front Raises – 2 sets of 15 reps

Glute Bridge – 3 sets of 20 reps