Monthly Exercise Calendar: 30 Day Challenge March 2018

Do you struggle to schedule your exercise into your weeks? This 30 day challenge will help you stay on track and make progress towards your goals! Sometimes we just need a guide to help us stay accountable and actually hit that goal that we set 6 months back 😉

30 Day Challenge Breakdown

In this 30 day challenge you will get a mix of cardio and resistance training. Utilizing a combination of training techniques will help to accelerate your results! These workouts will be no longer than 45 minutes and will be fun as heck. A gym will be necessary for some of the workouts. Get in, get dirty (sometimes), and crush those goals in the next 30 days!

 The Workouts

30 day challenge

Battle Rope Burpee

  • 45 seconds per exercise. 4 rounds total. Rest 1 minute between rounds. No rest between exercises.
    1. Battle Rope Double Wave
    2. Burpees
    3. Battle Rope Alternating Wave
    4. Burpees
    5. Battle Rope Star Jumps
    6. Burpees
    7. Battle Rope Squat to Overhead Press
    8. Burpees
    9. Battle Rope Side Shuffle With Alternating Wave
    10. Burpees

*Warm up for 5-10 minutes first and cool down for 5-10 minutes after.

Let’s Get Boxy

  • 15 reps per exercise. No rest between exercises. 5 rounds total. Rest 1 minute between rounds.
    1. Incline Push-Ups
    2. Box Jumps
    3. Decline Mountain Climbers
    4. Plyo Step Ups (15 per leg)
    5. Burpee Box Jumps

*Warm up for 5-10 minutes first and cool down for 5-10 minutes after.

Hot Rocks

  • 1 minute per exercise. No rest in between exercises. 4 rounds total. Rest 1 minute between rounds. Use an agility ladder for each exercise.
    1. One Foot in Each
    2. Two Feet in Each
    3. High Knees
    4. Side Shuffle One Foot in Each
    5. Side Shuffle Two Feet in Each
    6. Push-Up Side Shuffle
    7. Speed Skaters
    8. Karaoke

*Warm up for 5-10 minutes first and cool down for 5-10 minutes after.

From the Top Down

  • 3 sets of 10-12 reps per exercise. Rest 45 seconds between sets.
    1. Lat Pulldown
    2. Flat Bench Dumbbell Press
    3. Barbell Bicep Curl
    4. Cable Triceps Pushdown
    5. Dumbbell Lateral Raises
    6. Bicycle Crunches
    7. Leg Press
    8. Seated Calf Raises

*Warm up for 5-10 minutes first and cool down for 5-10 minutes after.

From the Bottom Up

  • 3 sets of 10-12 reps per exercise. Rest 45 seconds between sets.
    1. Glute Bridge w/ Dumbbell
    2. Standing Calf Raise
    3. Reverse Crunches
    4. Incline Dumbbell Fly
    5. Two Arm Dumbbell Row
    6. Dumbbell Hammer Curls
    7. Overhead Tricep Extension
    8. Dumbbell Military Press

*Warm up for 5-10 minutes first and cool down for 5-10 minutes after.

Up to Down and Back Up Again

  • 3 sets of 10-12 reps per exercise. Rest 45 seconds between sets.
    1. Dumbbell Front Raise
    2. Leg Extension
    3. Triceps Dips
    4. Leg Curl
    5. Dumbbell Bicep Curl
    6. Crunches
    7. Single Arm Flat Dumbbell Bench Press (10-12 per side)
    8. Seated Cable Row

*Warm up for 5-10 minutes first and cool down for 5-10 minutes after.

Stairway to Sweat

  • Repeat the entire circuit for a total of 3x through. No rest between rounds.
    • 1 minute stair-master level 7 or higher
    • 15 push-ups
    • 1 minute stair-master level 7 or higher
    • 15 jump squats
    • 1 minute stair-master level 7 or higher
    • 16 renegade rows (8 per side)
    • 1 minute stair-master level 7 or higher
    • 30 reverse lunges w/ dumbbell (15 per side)
    • 1 minute stair-master level 7 or higher

*Warm up for 5-10 minutes first and cool down for 5-10 minutes after.

Running for Cards

  • Repeat the circuit 2x through. No rest between rounds.
    • Treadmill Run .1 miles
    • 1 burpee
    • Treadmill Run .1 miles
    • 2 Push-ups
    • Treadmill Run .1 miles
    • 3 Tuck Jumps
    • Treadmill Run .1 miles
    • 4 Squats
    • Treadmill Run .1 miles
    • 5 bicycle crunches
    • Treadmill Run .1 miles
    • 6 Jump Lunges per side
    • Treadmill Run .1 miles
    • 7 Tricep Dips
    • Treadmill Run .1 miles
    • 8 Side Lunges per side
    • Treadmill Run .1 miles
    • 9 Squat Thrusts
    • Treadmill Run .1 miles
    • 10 Shoulder Taps

*Warm up for 5-10 minutes first and cool down for 5-10 minutes after.

Hanging at the Bar

  • 10 rounds as fast a possible.
    • 4 pull-ups
    • 8 squats
    • 12 kettlebell swings
    • 16 hanging knee raises

*Warm up for 5-10 minutes first and cool down for 5-10 minutes after.

The Calendar

Click here to get the 2018 30 day challenge calendar!

Day 1-From the Top Up

Day 2- Battle Rope Burpee

Day 3- From the Bottom Up

Day 4- Rest

Day 5- Hanging at the Bar

Day 6- Up to Down and Back Up Again

Day 7- Hot Rocks

Day 8- Rest

Day 9- From the Top Up

Day 10- Stairway to Sweat

Day 11- From the Bottom Up

Day 12- Rest

Day 13- Let’s Get Boxy

Day 14-Up to Down and Back Up Again

Day 15- Running for Cards

Day 16- Rest

Day 17- From the Top Up

Day 18-Hanging at the Bar

Day 19- From the Bottom Up

Day 20- Rest

Day 21- Stairway to Sweat

Day 22- Up to Down and Back Up Again

Day 23- Battle Rope Burpee

Day 24- Rest

Day 25- From the Top Up

Day 26- Hot Rocks

Day 27- From the Bottom Up

Day 28- Rest

Day 29- Let’s Get Boxy

Day 30- Running for Cards

Wrapping It Up

There you have it! A kick butt 30 day challenge that I guarantee will give you results. Just stick to it and you will feel like a million bucks! Let me know what your favorite workout is in the comments!

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