The start of quarantine was great. “I can finally tackle that home improvement project I’ve been putting off!” “That large stack of books in my living room is finally going to get read!” “I’m going to set a goal to do 15 push-ups in a row without taking a break!” But as much of the country enters its third month of staying at home, many of the goals we set at the start are either already achieved or pushed to the wayside, forgotten or ignored.
If you’re looking for a little motivation to help pass the time until all of this is over, consider one of these home workout challenges that feature easily attainable steps along the way to a greater goal. Who said just because you're at home doesn't mean you can't stay in shape?
30-Day Push-up (or Sit-up or Squat) Challenge
It may seem simple, but the objective of this challenge is consistency. Sticking with the exercise for a full 30 days can be just as difficult as the exercises you’re performing. Choose your favorite bodyweight movement—push-ups, sit-ups, squats—and vow to complete 100 reps of the movement every single day for 30 days. Now we know 100 reps seems daunting. But know that you don’t have to do them all in one go. Knock out 10 when you wake up, 10 after every time you use the restroom, 10 before and after every meal and in no time you’ve hit 100! While it may be hard at first, if you stick with it, we promise that in no time you’ll be knocking our reps like it’s nothing. You can also mix in variations of the movement to keep things interesting. If you’re doing push-ups, why not throw in 10 reps of diamonds or wide arms? If you chose squats, do 10 reps of sumo squats, pulses or holds.
Similar to the 30-day push-up challenge, set a goal to improve your plank. If you’re a beginner, start simple, holding a plank for just 10 or 15 seconds. As the days go on, bump up that time held by increments of five seconds every couple of days. In no time you’ll be holding yourself up for 2 minutes like it’s no big deal! It’s incredible how far you can go with a little motivation.
21-Day Body Reset Challenge
Kumail Nanjiani basically broke the internet when he posted the results of his training for Marvel’s “The Eternals.” His trainer, David Higgins, has been producing a number of workouts videos on YouTube for the everyday person—one of which is a body reset challenge that helps those of us that sit around all day in front of a computer. Follow along with the videos as Higgins helps “wake up” those glute muscles that have been told to “turn off” after years of sitting. After you complete the body reset challenge, you can move into Higgins’ “project abs,” a 3 week intensive core routine.
Not all challenges have to be workout-based. If you’re looking to lead a better life with healthy eating, why not tackle a sugar shake, which challenges participants to eliminate all added sugar for 30 days. Simply look at the ingredients list on the food’s packaging at the grocery store and see if it includes added sugar. If so, consider a different option. If not, you’re good to go! The goal of this challenge is to promote healthier eating by choosing fresh foods with natural sweeteners. If 30 days seems like an impossible task, consider starting with 7 days to test it out.
30-Day Couch to Handstand Challenge
People who can do a handstand are cool, right? If you’ve always wanted to see what life is like upside down, try this handstand challenge that will get you off your feet and onto your hands in just 30 days! Natalie Reckert walks you through the steps on her YouTube channel, helping you build up the strength, stability and balance you need to achieve the goal.
Couch to 5K
Many people are turning to running thanks to gyms being closed. If you’re experiencing FOMO but are intimidated by anything more than a light stroll, this Couch to 5K program is the perfect solution. All you have to do is download the app, select a coach and lace up your shoes, and you’re ready to run! Your coach will then take you through a series of guided workouts—from walk-run intervals to long slow jogs—to get you from your couch cushions to the finish line in just 9 weeks.
For even more home workout challenges and workouts, visit ACTIVE.com.