Sunday is Challenger's Choice
Rest, repeat, or test. Choose what's right for you. Do you need to rest? Then take it. Do you have a favorite move? Then repeat it. Are you interested in measuring your fitness gains and kicking it up a notch? Then do all three moves for time and test your strength.
Print this workout and use your tracker to help stay you focused, motivated, and on track.
Finish the 30-Day Challenge Successfully
- If you have any questions about form or technique, visit Stacy's Fitness Channel for longer tutorials.
- Always use proper form and alignment to maximize results and prevent injury. Review this quick article on proper push-up form.
- Break up the reps into sets of 5, 10, 15—whatever makes sense for your current fitness level. You're responsible for your own health, so push yourself for improvement, but not so far that you hurt yourself.
- Add 30 minutes of cardio three times a week to maximize the results of this challenge.
- Record your weight and basic measurements at the beginning of the month. At the end of the month, do the same thing to see your progress.
- Use your tracker to record the number of reps and sets you did so you can measure your strength gains as you improve. Some days you may feel strong, push yourself on those days.
- Be smart, listen to your body and take a rest day when needed.
Always speak with your doctor before you start any new exercise regimen.
Get Started
- Get Social. "Like" the 30-Day Challenge Series on Facebook , follow us on Twitter (@30_challenge), and like our boards on Pinterest.
- Join the 30-Day Challenge community and get access to all the trackers.
- Write down your start day and finish day on your personal calendar.
More: Try the 30-Day Crunch Challenge
Stay in shape in a fitness class.
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About the Author
Teresa M. Howes is a nutrition expert, fitness advocate, avid runner, published author and active blogger. Backed with a formal education and over a decade of professional experience consulting in the weight loss industry, she has an arsenal of tools, tips and tricks that she loves to share. Fired up with enthusiasm, she founded the 30-Day Challenge Series in May of 2013 and is thrilled to be cultivating a community of inspired, dedicated and successful fitness enthusiasts. You can find her latest and greatest at www.eatdrinkandbeskinny.com.
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