30-Day Strength Challenge

The Rules

• •Do the prescribed workout every day (rest days are built in)
• •Track your reps and times
• •Beat yesterday's numbers whenever possible

Week 1 (Days 1-7)

Daily workout (Mon-Sat, Sun rest):

• •Push-Ups: 3 sets to failure
• •Squats: 3 sets of 20
• •Plank: 3 sets, hold as long as possible
• •Lunges: 2 sets of 10 per leg

Record your numbers. This is your baseline.

Week 2 (Days 8-14)

Add to every session:

• •2 more reps per set on push-ups
• •5 more reps per set on squats
• •10 more seconds per plank hold
• •Add jump squats: 2 sets of 10

Week 3 (Days 15-21)

Introduce supersets (no rest between paired exercises):

• •Push-Ups + Squats: 3 supersets
• •Plank + Lunges: 3 supersets
• •Burpees: 3 sets of 8
• •Pike Push-Ups: 3 sets of 6

Week 4 (Days 22-30)

Max effort week:

• •Test your max push-ups in one set
• •Test your max squat reps in 5 minutes
• •Test your max plank hold
• •Compare to Day 1. You'll be surprised.