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