30 Day No-Weight Challenge

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No weight challenge is designed for beginners level training. During this challenge you will improve your cardiovascular endurance and muscle strength all at once. Every day you're going to have a structured plan and as you get further into the program that intensity increases. If you're looking for life changing results, this is the challenge for you.

Lessons

Day 2

Author: seangardner

Plank jacks 3×30 seconds Jog in place 3×30 seconds Jumping jacks 3×30 Bicycle kicks 3×15 Russian twist 3×15 Crunches with 3 second hold 3x10

Day 3

Author: seangardner

High knees 3×30 seconds Jump squats 3×10 Butt kickers 3×30 second Lunges 3x12 (each leg) Glute bridges 3×12 Squats 3×12

Day 5

Author: seangardner

Burpees 3x30 seconds Shoulder taps 3×12 Plank walk outs 3×10 Plank 3x30 seconds Tricep dips (As many as you can do till failure) x3 Push-ups 3x10

Day 6

Author: seangardner

Russian twist 3×15 Toe touches 3×12 Heel taps 3×10 Leg lifts 3×12 Crunches with 3 second hold 3x10 Planks 3x30 seconds

Day 7

Author: seangardner

Wall sits 3x30 seconds Lunges 3×10 (each leg) Elbow to knee 3×10 Jumping jacks 3×10 Power jacks 3×10 Leg lifts 3×10

Day 9

Author: seangardner

Plank jacks 3×30 seconds Jog in place 3×30 seconds Jumping jacks 3×30 Bicycle kicks 3×15 Russian twist 3×15 Crunches with 3 second hold 3x10

Day 10

Author: seangardner

High knees 3×30 seconds Jump squats 3×10 Butt kickers 3×30 second Lunges 3x12 (each leg) Glute bridges 3×12 Squats 3×12

Day 11

Author: seangardner

Burpees 3x30 seconds Shoulder taps 3×12 Plank walk outs 3×10 Plank 3x30 seconds Tricep dips (As many as you can do till failure) x3 Push-ups 3x10

Day 13

Author: seangardner

Russian twist 3×15 Toe touches 3×12 Heel taps 3×10 Leg lifts 3×12 Crunches with 3 second hold 3x10 Planks 3x30 seconds

Day 14

Author: seangardner

Wall sits 3x30 seconds Lunges 3×10 (each leg) Elbow to knee 3×10 Jumping jacks 3×10 Power jacks 3×10 Leg lifts 3×10

Day 15

Author: seangardner

Plank jacks 3×30 seconds Jog in place 3×30 seconds Jumping jacks 3×30 Bicycle kicks 3×15 Russian twist 3×15 Crunches with 3 second hold 3x10

Day 17

Author: seangardner

High knees 3×30 seconds Jump squats 3×10 Butt kickers 3×30 second Lunges 3x12 (each leg) Glute bridges 3×12 Squats 3×12

Day 18

Author: seangardner

Burpees 3x30 seconds Shoulder taps 3×12 Plank walk outs 3×10 Plank 3x30 seconds Tricep dips (As many as you can do till failure) x3 Push-ups 3x10

Day 19

Author: seangardner

Russian twist 3×15 Toe touches 3×12 Heel taps 3×10 Leg lifts 3×12 Crunches with 3 second hold 3x10 Planks 3x30 seconds

Day 21

Author: seangardner

Wall sits 3x30 seconds Lunges 3×10 (each leg) Elbow to knee 3×10 Jumping jacks 3×10 Power jacks 3×10 Leg lifts 3×10

Day 22

Author: seangardner

Plank jacks 3×30 seconds Jog in place 3×30 seconds Jumping jacks 3×30 Bicycle kicks 3×15 Russian twist 3×15 Crunches with 3 second hold 3x10

Day 23

Author: seangardner

High knees 3×30 seconds Jump squats 3×10 Butt kickers 3×30 second Lunges 3x12 (each leg) Glute bridges 3×12 Squats 3×12

Day 25

Author: seangardner

Burpees 3x30 seconds Shoulder taps 3×12 Plank walk outs 3×10 Plank 3x30 seconds Tricep dips (As many as you can do till failure) x3 Push-ups 3x10

Day 26

Author: seangardner

Russian twist 3×15 Toe touches 3×12 Heel taps 3×10 Leg lifts 3×12 Crunches with 3 second hold 3x10 Planks 3x30 seconds

Day 27

Author: seangardner

Wall sits 3x30 seconds Lunges 3×10 (each leg) Elbow to knee 3×10 Jumping jacks 3×10 Power jacks 3×10 Leg lifts 3×10

Day 29

Author: seangardner

Plank jacks 3×30 seconds Jog in place 3×30 seconds Jumping jacks 3×30 Bicycle kicks 3×15 Russian twist 3×15 Crunches with 3 second hold 3x10

Day 30

Author: seangardner

High knees 3×30 seconds Jump squats 3×10 Butt kickers 3×30 second Lunges 3x12 (each leg) Glute bridges 3×12 Squats 3×12