If you’re looking to shake up your workout, you’ve come to the right place. Dive into this tough-but-still-totally-doable 30-day challenge from Nina Marchione, the director of Sculpt at Solace New York and an Athleta ambassador. Solace offers boutique fitness and CrossFit classes, so it’s no surprise that Marchione’s month-in-workout pulls from both worlds. The resulting program is nearly equipment-free and guaranteed to burn in all the right places. Remember, says Marchione, if a day’s workout seems too difficult, you can always break it into smaller chunks—doing 25 squats four times throughout the day is still 200 squats. Good luck!
Day 1
- 50 squats
- 40 alternating lateral lunges (20 per side)
- 30 burpees
- 20 mountain climbers
- 10 jumping lunges
Day 2
Run one mile. You’ll look cute after. Promise.
Day 3
- 1 minute straight arm plank
- 1 minute forearm plank
- 1 minute side plank right side
- 1 minute reverse plank
- 1 minute side plank left side
- 1 minute straight arm plank
This is 6 minutes total plank time, but remember, you can break it up!
Day 4
200 sumo squats
Day 5
- 1 minute mountain climbers
- 10 sun salutations
- 1 minute mountain climbers
Day 6
50 push-ups (Can be done throughout the day, but try and do at least 10 of them on your toes and not your knees!)
Day 7
- 30 squat jumps (Squat down, then spring up into a hop using your arms to propel you into the air, landing back in a squat.)
- 30 jumping lunges
- Stretch in a wide-legged forward fold for 30 seconds, then repeat sequence
Day 8
- 100 pelvic tucks
- 1 minute pigeon pose on each side (Start in a plank pose, bring one knee up towards your hand and lay your leg diagonally down on the mat. Lower yourself to the ground, walking your hands as far out in front of you as you can and folding over your leg.)
- 1 minute straight arm plank
- 1 minute forearm plank
Day 9
Practice doing a handstand! Use a wall for support and balance.
Day 10
Run 2 miles.
Day 11
- 5 sun salutations
- 1 minute hold, chair pose
- Repeat sequence 3 times
Day 12
50 tricep dips (Can be broken up into five sets of 10 or two sets of 25)
Day 13
- 25 air squats
- 25 squat jumps
- 50 curtsey lunges (25 each side)
- 1 minute hold, triangle pose on each side
Day 14
4 point plank (Lift one arm and the opposite leg and hold for 10 seconds per side. Repeat three times, taking child’s pose between sets.)
Day 15
You’re halfway there! Throw yourself a dance party. Try to go for at least 30 minutes (it’s great cardio!) and have fun!
Day 16
- Find a staircase and climb 300 steps
- 1 minute in pigeon pose on each side after
Day 17
- 10 walking planks on each side, rest in child’s pose between sides
- 3 bow pose holds (20 seconds each), rest in child’s pose between reps
Day 18
- 50 jumping jacks
- 40 high knees
- 30 sumo squat jumps
- 20 pliés
- 10 tuck jumps
Day 19
Run 3 miles or bike 5 miles.
Day 20
- 5 sun salutations
- 10 push-ups in downward-facing dog
- 5 rock ‘n rolls
- Repeat 2 times
Day 21
- 1 minute right side plank
- 1 minute left side plank
- 10 push-ups on your toes
- Repeat 3 times
Day 22
- 30 seconds handstand hold on the wall
- 1 minute yoga bridge pose
- 30 seconds handstand hold on the wall
- 30 seconds single-leg yoga bridge pose on the right
- 30 seconds single-leg yoga bridge pose on the left
- 30 seconds handstand hold on the wall
- 1 minute happy baby pose
Day 23
- 25 squat jumps to curtsey lunges right side
- 25 squat jumps to curtsey lunges left side
- 1 minute squat hold
Day 24
- 30 seconds mountain climbers
- 30 seconds plank hold
- 80 donkey kicks, 40 per side
- 30 seconds mountain climbers
- 30 seconds plank hold
Day 25
- 10 tricep dips
- 20 crab walks, 10 each direction
- 10 alternating hand-to-toe grabs from crab position
- 25 v-ups
- 50 hip thrusters
Day 26
- 1 minute high knees
- 1 minute chair pose
- 30 seconds standing forward bend
- 1 sun salutation
- Repeat 3 times
Day 27
- 1 minute forearm plank, right side
- 30 bird-dogs
- 1 minute forearm plank, left side
- 30 bird-dogs, opposite side
- Child’s pose
Day 28
Grab a weight (preferably a dumbbell or kettlebell) that weighs about nine kilogrammes, then:
- 30 squats
- 60 lunges (30 on each leg)
- 30 squats
- Drop the weight and do 100 jumping jacks
Day 29
- 1 minute push-ups (as many as you can do)
- 20 donkey kicks (10 each side)
- 10 tuck jumps
- 1 minute wide plié hold
- 30 seconds narrow plié jumps
- 5 sun salutations
Day 30
You made it! Swim, hike, stretch, explore and enjoy your fitness. Push your boundaries and keep an open mind!
Taken from GLAMOUR US. Click here to read the original.
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