Challenges
3 guides
30-day challenge
30-Day Plank Challenge: Daily Hold Times, 20 s to 5 Min
A 30-day plank challenge with a daily hold-time table for beginners and an advanced track, form checks, and why counting seconds beats 'hold as long as you can'.
30-day challenge30-Day Push-Up Challenge: Day-by-Day Plan (3 Levels)
A complete 30-day push-up challenge with daily rep targets for three levels, built-in easy days, and the one rule that keeps people from quitting on day 12.
30-day challenge30-Day Squat Challenge: Daily Rep Table (3 Levels)
A 30-day bodyweight squat challenge with three levels, daily rep totals, built-in light days, and the form checks that keep knees happy at 200 squats a day.