Lately I have been participating in various fitness challenges. I find they are motivational and they seem to make a difference. So I had a crazy idea that I would come up with my own. I borrowed from a couple of fitness people I follow and I made sure there were rest days once a week (I picked Sabbath since… well it’s a day of rest, duh).

My goal was to provide body only exercises so they could be done anywhere. Easy enough for a beginner to get started by flexible enough for more advanced people to modify or multiply for greater intensity. 14 of us started the challenge and I offered some little prizes to those who finished.

This is how things played out. If you decide to give it a try, please give me some feedback on how it went for you – what did you like, what would you change, etc.

Day 1: Plank 30s, Side Plank 30s (both sides), Squats 60 (try jumping squats to increase difficulty)

Day 2: Plank 30s, Shoulder Taps 10 (each time you tap a shoulder = 1), Mountain Climbers 30s, Push ups 20

Day 3: Walking Plank 30s, Side Plank 30s, Burpees 15

Day 4: Planks 45s, Plank Jacks 6, Squats 60 (jumping squats to increase difficulty)

Day 5: Plank 30s, Shoulder Taps 6, Mountain Climbers 45s, Push ups 20

Day 6: Plank 40s, Shoulder Taps 10, Burpees 15

Day 7: Plank 45s, Squats 80 (jumping squats to increase difficulty)

Day 8: Side Plank 40s, Plank Jacks 10, Mountain Climbers 45s, Push ups 25

Day 9: Plank 30s, Shoulder Taps 20, Burpees 20

Day 10: Walking Plank 30s, Plank Jacks 15 reps, Squats 80 (jumping squats to increase difficulty)

Day 11: Side Plank 45s, Mountain Climbers 45s, Push ups 25

Day 12: Plank 1min, Burpees 20

Day 13: Side Plank 45s, Plank Jacks 15, Squats 100 (jumping squats to increase difficulty)

Day 14: Walking Plank 45s, Shoulder Taps 15, Mountain Climbers 60s, Push ups 30

Day 15: Plank 1min, Side Plank 40s, Burpees 25

Day 16: Plank 30s, Shoulder Taps 10, Plank Jacks 10, Squats 140 (jumping squats to increase difficulty)

Day 17: Side Plank 30s, Shoulder Taps 20, Mountain Climbers 60s, Push ups 30

Day 18: Plank 45s, Walking Plank 45s, Burpees 25

Day 19: Walking Plank 30s, Shoulder Taps 12, Plank Jacks 12, Squats 160 (jumping squats to increase difficulty)

Day 20: Plank 1min, Side Plank 1min, Mountain Climbers 60s, Push ups 40

Day 21: Walking Plank 60s, Shoulder Taps 20, Plank Jacks 20, Burpees 30

I was usually asked about walking planks and plank jacks. Here are a couple videos.