Here’s how the 30 Day at-home workout challenge came to light: I like to be challenged. Well, not challenged so much that I’m gonna keel over, but challenged enough that I’m working toward something. Complacency is both my enemy and my demise. Once I stop challenging myself, I get bored, start doubting myself and begin to beat myself up for not doing something more.
I like running and have done a few 1/2 marathons. Sometimes I like it more than other times. I go through phases. But a few months ago, I started to feel that complacency starting to set in. I was getting into a running rut. I began to dread my mid-week runs and would try to think of excuses to talk myself out of going out for a jaunt. I have always looked forward to Saturday runs, as my running partner joins me and we can chit chat away, enjoying each other’s company. But I wanted something more…something different.
I always want to exercise more, but having 5 young children and homeschooling them leaves little flexibility for getting to a gym or group class, and being that my husband is a teacher, we don’t have a lot of extra cash laying around. I needed something to do at home. So, I started doing little workouts at home and I realized they are perfect for me right now. They are an awesome supplement to my running. I’m in good shape, but I’m not strong. I can’t do a pull-up, I get sore from hauling wood (yes, I’m a country girl), and I realized after one workout that running wasn’t working nearly as many muscles as I’d hoped for.
30 Day at-home workout challenge:
So here’s the deal. 30 days. 30 chances to throw a quick work-out into your day. Seriously, some of these took me less than 10 minutes to complete, and I felt whipped at the end. It’s all about going hard, quick and efficiently. I will post my week’s workouts each Tuesday (or sometimes before). I’ll do “before” measurements and “after” measurements (although I’m not trying to lose weight, just gain muscle). I’ll post my results and I’ll share my failures (of which I’m sure there’ll be some). One concession: Saturdays are my “longer run” days, and I’ll usually do a 4-6 mile run. Sundays are my rest days. That means 6 days a week I’ll be doing something, even if it’s just a quick 5-rounds of squats and push-ups.
Here are my top five reasons you should join me in my “30 Day At-Home workout Challenge”:
5: You know you want to
4. You will become stronger (and you know you want to!)
3. Your confidence will soar (and you know you want it to!)
2. It’s not like you have to carve an hour out of your day to do an intense workout–fit in what you can (‘cuz you know you want to!)
1. At the end of 30 days, you will be amazed at your progress and you will be an inspiration to others! (and you know I want you to!)
So, are you in??
Here are my workouts for the next 7 days (If this is your first type of workout in a long time, lower the number of repetitions, if you’re already doing a fitness regime, you can up your repetitions to make it more challenging):
Wednesday, February 1: 10 push-ups, 10 sit-ups, 10 air squats (5 rounds)
Thursday, February 2: Run 1/2 mile, 25 (or 50 if you can) air squats (3 rounds)
Friday, February 3: 20 lunges, 10 push-ups (5 rounds)
Saturday, February 4: Longer run (or whatever it is that you like to do–biking, swimming, etc)
Sunday, February 5: Rest day!
Monday, February 6: 50-100 jumping jacks, 25 air squats, 20 push-ups, for time (keep a record of your time. I have THIS app for my iPhone, but you could just use plain pen and paper and do just fine!)
Tuesday, February 7: Run 1 mile for time
That’s it! Not too bad, right? Totally doable. A lot of times, I just do my workout outside while the kids are playing. Believe me, if I can do it, you can too! Sometimes I just cram in 100 air squats before my shower in the morning. Just as long as it’s something.
Again I ask, ARE YOU IN??
If you are looking for more workouts, try my most famous post with complete workouts for all 30 days. And if you want to add some meals to it, try my workouts with a meal plan! And last of all, let me know how you did with the 30 Day at-home workout challenge in the comment section.