Challenges
3 guides
30-day challenge
30-Day Plank Challenge: Daily Times From 20 Seconds to 5 Minutes
A 30-day plank challenge with a daily hold time table for beginners and a harder track, form checks, and why you should count seconds — not just 'hold as long as you can'.
30-day challenge30-Day Squat Challenge: Daily Rep Table That Doesn't Wreck Your Knees
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.
30-day challenge30-Day Push-Up Challenge: Day-by-Day Plan (Beginner to Advanced)
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.