The November fitness challenge that everyone is talking about!
It’s a new month which means a new fitness challenge (durr)! I’ve set them in the past and people have been asking me to do it again so I thought I’d roll one out for everyone to try! Before you judge, just know it’s not as easy as you think! It may start off small but since you build up each day it becomes pretty challenging by the end!
There are FOUR exercises in this challenge: Push-ups, Squats, Lunges and Dips! That’s it
For each day you will do all the exercises and go up by two reps every day after that. This must be completed by the end of every day and can be done in one go or split up across the day (ideally at the same time). These are bodyweight exercises so you can do this at home and no equipment is needed.
Don’t worry, you don’t have to be a gym head to do this and you don’t need a gym either! You just need consistency! Remember, Christmas is around the corner so this is the perfect way to tone up and define.
The Challenge:
Day 1: Pushups (12), Lunges (12), Squats (12), Dips (2)
Day 2: Pushups (14), Lunges (14), Squats (14), Dips (4)
Day 3: Pushups (16), Lunges (16), Squats (16), Dips (6)
Day 4: Pushups (18), Lunges (18), Squats (18), Dips (8)
Day 5: Pushups (20), Lunges (20), Squats (20), Dips (10)
Day 6: Pushups (22), Lunges (22), Squats (22), Dips (12)
Day 7: Pushups (24), Lunges (24), Squats (24), Dips (14)
Day 8: Pushups (26), Lunges (26), Squats (26), Dips (16)
Day 9: Pushups (28), Lunges (28), Squats (28), Dips (18)
Day 10: Pushups (30), Lunges (30), Squats (30), Dips (20)
Day 11: Pushups (32), Lunges (32), Squats (32), Dips (22)
Day 12: Pushups (34), Lunges (34), Squats (34), Dips (24)
Day 13: Pushups (36), Lunges (36), Squats (36), Dips (26)
Day 14: Pushups (38), Lunges (38), Squats (38), Dips (28)
Day 15: Pushups (40), Lunges (40), Squats (40), Dips (30)
Day 16: Pushups (42), Lunges (42), Squats (42), Dips (32)
Day 17: Pushups (44), Lunges (44), Squats (44), Dips (34)
Day 18: Pushups (46), Lunges (46), Squats (46), Dips (36)
Day 19: Pushups (48), Lunges (48), Squats (48), Dips (38)
Day 20: Pushups (50), Lunges (50), Squats (50), Dips (40)
Day 21: Pushups (52), Lunges (52), Squats (52), Dips (42)
Day 22: Pushups (54), Lunges (54), Squats (54), Dips (44)
Day 23: Pushups (56), Lunges (56), Squats (56), Dips (46)
Day 24: Pushups (58), Lunges (58), Squats (58), Dips (48)
Day 25: Pushups (60), Lunges (60), Squats (60), Dips (50)
Day 26: Pushups (62), Lunges (62), Squats (62), Dips (52)
Day 27: Pushups (64), Lunges (64), Squats (64), Dips (54)
Day 28: Pushups (66), Lunges (66), Squats (66), Dips (56)
Day 29: Pushups (68), Lunges (68), Squats (68), Dips (58)
Day 30: Pushups (70), Lunges (70), Squats (70), Dips (60)
There is only one rule: Don’t give up!
I’ll be doing this on top of my daily training so feel free to do the same. If you exercise regularly you have to do each exercise as a circuit and without stopping! If you’re not so confident, you can split up the reps and take mini breaks in-between!
Step-up: If Push-ups are too simple, you can do a walking plank (up and down) into a push-up. You can also add weights to make the exercises harder!
Step-down: If push-ups are too hard, you can do knee push-ups! As the days get harder, you can split the reps into chunks or stagger them throughout the day.
Whatever you choose to do you MUST complete the challenge each day.
As always, I’ll be doing the challenge with you and I will be updating daily on my twitter so hopefully this should keep you motivated! Remember to warm up and warm down when exercising to prevent injury. If you have any questions or are not sure on how to do each exercise, feel free to message me any time!
Good luck and let the challenge commence!
Liz x