The goal of this 31-day body-weight workout challenge is to inspire you to move more, no matter your starting point.
Image Credit: LIVESTRONG.com Creative/Getty Images Healthy habits are built one day at a time. Our monthly fitness challenges can help you stay on track all year long. In This Article
Challenge Basics
Challenge Calendar
How to Join
Optional Equipment
Body-Weight Workouts
Cardio
We're all for a little self-improvement, but every January, it feels like everywhere you look, someone is telling you to change. Sayings like "New year, new you!" and "Out with the old and in with the new!" reinforce the idea that you're not good enough the way you are.
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January can be a great time to focus on fitness, but we think you can do so while still being true to you. Start where you are and aim to move your body a little more than usual. Rather than changing your body through exercise, you'll be changing your mindset about exercise.
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That's the spirit of the "New Year, Do You" Challenge, a month-long challenge focused on building strength and improving mobility using just your body weight. With no need for equipment, anyone can try these daily, do-anywhere routines that help you move more, no matter your fitness level.
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Join the LIVESTRONG.com team and host Morit Summers, CPT, creator of Brooklyn-based training studio Form Fitness, for workouts that feel like TLC, not punishment. We'll help you stay accountable while building community and even (dare we say) having fun!
How the ‘New Year, Do You’ Challenge Works We’re officially kicking off our next run of this challenge on Sunday, January 1, 2023, but you can start whenever you want. You’ll do the same type of workout on the same day every week, but throughout the month, you’ll increase the number of reps you do (more on that below).
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To keep your body happy and your mind relaxed, Summers designed a plan that also includes mobility, cardio and walking. Here's what each week looks like:
Sunday: Beginner Full-Body Workout Monday: Walk Tuesday: Beginner Core Workout Wednesday: Cardio Thursday: Intermediate Full-Body Workout Friday: Intermediate Core Workout Saturday: Mobility Workout
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The Challenge Calendar
Visit Page
https://storage.leafmedia.io Image Credit:
LIVESTRONG.com Creative
Get a printer-friendly version of the challenge calendar here.
Over the next 5 weeks, each time you repeat a workout, you’ll increase the number of sets you do (on Sundays, Tuesdays, Thursdays, Fridays and Saturdays) or the duration of your time spent walking or doing cardio (on Mondays and Wednesdays) based on the table below:
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Week
Workout Sets Walking/Cardio Time 1 2 10 minutes 2 3 15 minutes 3 3 20 minutes 4 4 25 minutes 5 4 30 minutes How to Join the Body-Weight Workout Challenge
Print and/or Save Your Challenge Calendar Print out the calendar above or save it to your phone and use it each day to help you stay on track. Do the workout listed, then check off each day as you complete it.
Join Our Challenge Facebook Group Image Credit: LIVESTRONG.com Creative Our community of more than 56,000 members is here to support and motivate you through this challenge. Tell the group how the day’s routine went, post photos or videos of your workouts or share your favorite meme or motivational quote.
Advertisement Tip Even if you aren’t following along with the challenge, you can still share with our Facebook group. It’s a huge, supportive community of people ready to cheer you on to meet your fitness goals!
Grab Any Extra Equipment One of the great things about this challenge is that you don’t need any gear — just your body. But sometimes props and other tools can make things easier and/or more comfortable. Here are a few things you may want to consider having on hand (click on the links below to see our top recommendations for each):
Mat Water bottle Headphones Yoga block Jump rope
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4. Start Your Body-Weight Workouts
On Day 1, kick things off with the Beginner Full-Body workout. Check out the links below for details on each of the five routines:
Beginner Full-Body Workout (Sundays) Beginner Core Workout (Tuesdays) Intermediate Full-Body Workout (Thursdays) Intermediate Core Workout (Fridays) Mobility Workout (Saturdays)
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5. Don't Forget Cardio
Each week, there are two cardio days scheduled — one walk on Mondays and another that’s completely up to you on Wednesdays. Monday walks are meant to be active recovery sessions that slightly elevate your heart rate and move your muscles without pushing you too hard. On Wednesdays, you can choose whatever cardio workout you’d like. Go for another walk or hike, use the treadmill or elliptical, dance, swim, cycle, jump rope — pick your favorite! The intensity is up to you, as well. If you need another recovery day, take it easy. If you want to challenge yourself, pick up the pace, dial up the intensity or add in some intervals. Looking for cardio inspiration? Try some of these routines:
A Low-Impact Cardio Workout for Older Adults That’s Easy on the Joints
by
Amanda Capritto
The Perfect 30-Minute Swimming Workout for a Low-Impact Cardio Burn
by
Amanda Capritto
Shake Things Up With This Low-Impact Dance Workout
by
Amanda Capritto
Break a Sweat With This 20-Minute Indoor Cycling Interval Workout
by
Sara Lindberg
This 20-Minute Walk-Jog Workout Is Perfect for Beginner Runners
by
Amanda Capritto
Get Confident in the Water With This 30-Minute Swim Workout for Beginners
by
Kristin Jenny
This 10-Minute, Full-Body Cardio Workout Is Low-Impact — and Will Still Get Your Heart Pumping
by
Bojana Galic
6. Celebrate Your Success
You made it to the end of the “New Year, Do You” Challenge! Take some time to appreciate that accomplishment — and let us know how it went in our Challenge Facebook Group. When you’re ready, keep your momentum going with a new challenge, such as:
Get a Stronger Core in One Month With This 30-Day Abs Challenge
by
Rachel Grice
This 30-Day Dumbbell Challenge Works Every Muscle in Your Body
by
Rachel Grice
This 30-Day Squat Challenge Sculpts Powerful Legs and a Stronger Butt
by
Rachel Grice
Join the 30-Day Push-Up Challenge for Upper-Body Strength, Stability and Stamina
by
Rachel Grice
You can do any of our challenges on your own whenever you want, or you can visit our Challenges page to see what we have planned for the full year.
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The goal of this 31-day body-weight workout challenge is to inspire you to move more, no matter your starting point.
Image Credit: LIVESTRONG.com Creative/Getty Images
Healthy habits are built one day at a time. Our monthly fitness challenges can help you stay on track all year long.
Image Credit: LIVESTRONG.com Creative/Getty Images
Healthy habits are built one day at a time. Our monthly fitness challenges can help you stay on track all year long.
- Challenge Basics
- Challenge Calendar
- How to Join
- Optional Equipment
- Body-Weight Workouts
- Cardio
Visit Page
https://storage.leafmedia.io
Image Credit: LIVESTRONG.com Creative
Image Credit: LIVESTRONG.com Creative
Get a printer-friendly version of the challenge calendar here.
Week Workout Sets Walking/Cardio Time 1 2 10 minutes 2 3 15 minutes 3 3 20 minutes 4 4 25 minutes 5 4 30 minutes
Even if you aren’t following along with the challenge, you can still share with our Facebook group. It’s a huge, supportive community of people ready to cheer you on to meet your fitness goals!
A Low-Impact Cardio Workout for Older Adults That’s Easy on the Joints
by
Amanda Capritto
The Perfect 30-Minute Swimming Workout for a Low-Impact Cardio Burn
by
Amanda Capritto
Shake Things Up With This Low-Impact Dance Workout
by
Amanda Capritto
Break a Sweat With This 20-Minute Indoor Cycling Interval Workout
by
Sara Lindberg
This 20-Minute Walk-Jog Workout Is Perfect for Beginner Runners
by
Amanda Capritto
Get Confident in the Water With This 30-Minute Swim Workout for Beginners
by
Kristin Jenny
This 10-Minute, Full-Body Cardio Workout Is Low-Impact — and Will Still Get Your Heart Pumping
by
Bojana Galic
Get a Stronger Core in One Month With This 30-Day Abs Challenge
by
Rachel Grice
This 30-Day Dumbbell Challenge Works Every Muscle in Your Body
by
Rachel Grice
This 30-Day Squat Challenge Sculpts Powerful Legs and a Stronger Butt
by
Rachel Grice
Join the 30-Day Push-Up Challenge for Upper-Body Strength, Stability and Stamina
by
Rachel Grice
You can do any of our challenges on your own whenever you want, or you can visit our Challenges page to see what we have planned for the full year.
