Are you looking for a way to kickstart your fitness journey and improve your health? The 30 day workout challenge for men may be just what you need. In this blog post, we’ll outline everything you need to know about the challenge, including your 5 bodyweight exercises, reps and sets for each exercise and week, tips to keep you motivated, and why it’s worth it to take on this challenge.
Table of Contents
5 body weight exercises included in the 30 day men’s workout challenge
Before we dive into the specifics of the 30 day workout challenge for men, let’s take a look at the 5 bodyweight exercises that will be used throughout the challenge:
Push-Ups – A classic exercise that targets your chest, triceps, and shoulders.
To perform a push-up, start in a high plank position with your hands shoulder-width apart and your feet together. Lower your body until your chest almost touches the ground, then push yourself back up to the starting position.
Squats – A lower body exercise that targets your glutes, quads, and hamstrings.
To perform a squat, stand with your feet shoulder-width apart, toes pointing forward. Bend your knees and lower your hips as if you were sitting back into a chair, keeping your weight on your heels. Return to the starting position by pushing through your heels.
Lunges – Another lower body exercise that is included in the 30 day men’s workout challenge is the lunge. This exercise targets your glutes, quads, and hamstrings.
To perform a lunge, start with your feet hip-width apart. Take a big step forward with one foot, then lower your body until both knees are bent at a 90-degree angle. Push yourself back up to the starting position and repeat on the other leg.
Plank – A core exercise that targets your abs, back, and shoulders.
To perform a plank, start in a high plank position with your hands shoulder-width apart and your feet together. Engage your core and hold the position for as long as you can, making sure to keep your body in a straight line from head to heels.
Burpees – A full-body exercise that targets your chest, legs, and core.
To perform a burpee, start in a standing position. Lower your body into a squat, then place your hands on the ground and jump your feet back into a high plank position. Lower your body into a push-up, then jump your feet back up to your hands and stand up, jumping at the top.
Reps and Sets for Each Exercise and Week
Now that you know how to perform each of the 5 bodyweight exercises, let’s take a look at the recommended number of reps and sets for each exercise and week for the 30 day men’s workout challenge.
Week 1:
Push-ups: 2 sets of 10 reps
Squats: 2 sets of 10 reps
Lunges: 2 sets of 10 reps (each leg)
Plank: Hold for 30 seconds, rest for 30 seconds, repeat 3 times
Burpees: 2 sets of 10 reps
Week 2:
Push-ups: 3 sets of 10 reps
Squats: 3 sets of 10 reps
Lunges: 3 sets of 10 reps (each leg)
Plank: Hold for 45 seconds, rest for 15 seconds, repeat 4 times
Burpees: 3 sets of 10 reps
Week 3:
Push-ups: 3 sets of 12 reps
Squats: 3 sets of 12 reps
Lunges: 3 sets of 12 reps (each leg)
Plank: Hold for…60 seconds, rest for 30 seconds, repeat 3 times
Burpees: 3 sets of 12 reps
Week 4:
Push-ups: 3 sets of 15 reps
Squats: 3 sets of 15 reps
Lunges: 3 sets of 15 reps (each leg)
Plank: Hold for 60 seconds, rest for 15 seconds, repeat 4 times
Burpees: 3 sets of 15 reps
Remember to take breaks between sets and exercises as needed. It’s important to listen to your body and not push yourself too hard, especially if you’re new to exercising.
Tips to Keep You Motivated
Staying motivated throughout the 30 day workout challenge for men can be a challenge in itself. Here are some tips to help you stay on track:
- Set realistic goals – Don’t expect to see major changes in just 30 days. Instead, set small, achievable goals that you can work towards each day.
- Find a workout buddy – Working out with a friend can make the challenge more fun and hold you accountable.
- Mix it up – Don’t be afraid to switch up your workouts to keep things interesting. Try different variations of the 5 bodyweight exercises or incorporate other exercises into your routine.
- Track your progress – Keep track of your reps, sets, and rest times to see how you’re improving over time.
- Reward yourself – Treat yourself to a small reward after completing each week of the challenge, like a healthy snack or a new piece of workout gear.
- Foam roll – Foam rolling is a great way to help your muscles recover and feel fresh. If you don’t have a foam roller you can always use an alternative.
Why Bother Doing This Challenge?
You may be wondering, why bother taking on the 30 day workout challenge for men? Here are just a few reasons why it’s worth it:
- Improved health – Regular exercise can improve your cardiovascular health, boost your immune system, and help prevent chronic diseases like diabetes and heart disease.
- Increased strength and endurance – The 5 bodyweight exercises used in the challenge target multiple muscle groups and can help increase your overall strength and endurance.
- Weight loss – Regular exercise can help you burn calories and lose weight, especially when combined with a healthy diet.
- Better mood and mental health – Exercise has been shown to boost mood and reduce symptoms of anxiety and depression.
- Confidence boost – Completing the 30 day workout challenge for men can give you a sense of accomplishment and boost your confidence in your abilities.
The physical end results
Completing the 30 day workout challenge for men will not only have a significant impact on your overall health and well-being, but it will also result in noticeable physical changes. Here are some of the ways you can expect to physically transform by the end of the challenge:
- Increased muscle mass and definition: By performing the 5 bodyweight exercises consistently over the course of the challenge, you’ll be working major muscle groups like your chest, back, legs, and core. This will help to increase muscle mass and definition, giving you a more toned and sculpted appearance.
- Reduced body fat and improved body composition: The combination of regular exercise and a healthy diet can lead to weight loss and a decrease in body fat. Additionally, by building muscle through the bodyweight exercises, you’ll also be increasing your lean muscle mass. This can help to improve your overall body composition and give you a leaner, more athletic physique.
- Enhanced posture and alignment: Some of the exercises in the 30 day men’s workout challenge, such as planks and push-ups, require proper form and alignment. By performing these exercises regularly, you can improve your posture and alignment, which can make you appear taller and more confident.
- Improved endurance and stamina: The high-intensity nature of the challenge can also help to improve your endurance and stamina. By pushing yourself to complete more reps and sets each week, you’ll be training your body to work harder and for longer periods of time, resulting in better physical performance.
- Increased flexibility and range of motion: Many of the exercises in the challenge, such as lunges and squats, require a good level of flexibility and range of motion. By performing these exercises regularly, you can improve your flexibility and range of motion, which can help to prevent injuries and make everyday activities easier.
Final Thoughts
The 30 day workout challenge for men can be a great way to jumpstart your fitness journey and improve your overall health. By following the recommended reps and sets for each exercise and week, and incorporating the tips to stay motivated, you can complete the challenge and see the benefits of regular exercise.
