If you’re completely new to strength training, doing bodyweight exercises is a great starting point. Since you don’t need any equipment, you can do them anywhere, anytime. This 30-day beginner bodyweight challenge incorporates six basic moves designed to target all your major muscle groups.
Here is the 30-day plan created by professional athlete, former certified Level 1 high school and college track and field coach, and 2016 Olympian high jumper, Priscilla Frederick-Loomis. Instructions for the six bodyweight moves are below. Follow the plan and adjust it as needed according to your schedule and ability level. After just over four weeks, you’ll build up to three sets of 12 reps of each move.
30-Day Beginner Bodyweight Challenge
Equipment needed: none
Directions: After warming up with a few minutes of riding a bike, jogging in place, or jumping rope, perform all six exercises for the designated amount of reps and sets per day. For both the reverse lunge with reach and the side elbow plank with leg lift, be sure to do the designated number of reps on both sides (so if the plan says five reps, complete five reps per side for 10 reps total). This plan incorporates a recovery day at the end of each week, so you’ll still perform all six exercises, but for fewer reps.
- Basic squat
- Reverse lunge with reach
- Knee push-up
- Side elbow plank with left lift
- Seated Russian twist
- Superman lift
| Day | Number of Sets and Reps |
|---|---|
| Day 1 | 2 sets of 5 reps of each |
| Day 2 | 2 sets of 6 reps of each |
| Day 3 | 2 sets of 7 reps of each |
| Day 4 | 2 sets of 8 reps of each |
| Day 5 | 2 sets of 9 reps of each |
| Day 6 | 2 sets of 10 reps of each |
| Day 7 (recovery day) | 2 sets of 5 reps of each |
| Day 8 | 3 sets of 5 reps of each |
| Day 9 | 3 sets of 6 reps of each |
| Day 10 | 3 sets of 7 reps of each |
| Day 11 | 3 sets of 8 reps of each |
| Day 12 | 3 sets of 9 reps of each |
| Day 13 | 3 sets of 10 reps of each |
| Day 14 (recovery day) | 2 sets of 5 reps of each |
| Day 15 | 3 sets of 6 reps of each |
| Day 16 | 3 sets of 7 reps of each |
| Day 17 | 3 sets of 8 reps of each |
| Day 18 | 3 sets of 9 reps of each |
| Day 19 | 3 sets of 10 reps of each |
| Day 20 | 3 sets of 11 reps of each |
| Day 21 (recovery day) | 2 sets of 5 reps of each |
| Day 22 | 3 sets of 7 reps of each |
| Day 23 | 3 sets of 8 reps of each |
| Day 24 | 3 sets of 9 reps of each |
| Day 25 | 3 sets of 10 reps of each |
| Day 26 | 3 sets of 11 reps of each |
| Day 27 | 3 sets of 12 reps of each |
| Day 28 (recovery day) | 2 sets of 5 reps of each |
| Day 29 | 3 sets of 12 reps of each |
| Day 30 | 3 sets of 12 reps of each |
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