The UK Gym Equipment 30-Day Full-Body Workout Challenge

Just because you aren’t able to hit the gym for whatever reason doesn’t mean you can’t take on an effective full-body workout. Our 30-day full-body workout challenge is the ideal introduction for those at the beginning of their fitness journey, gently easing you into a daily routine which increases in intensity day by day.

This home workout challenge can be done at a time most convenient to you, meaning that you can complete the routine either first thing in the morning or as the last thing you do before you go to bed. Also, do not stress if your home is not giving your local gym a run for its money when it comes to equipment because the only thing you need is weights such as a barbell or dumbbells. The majority of the exercises in our 30-day workout challenge require nothing more than the motivation to push your limits and enough space to perform a plank and star jump.

The Exercises That Make Up Your Routine

Our 30-day home workout challenge consists of six different exercises that will increase in the number of reps and time as the month goes on. These exercises are:

1.Push-Ups:

2.Squats:

3.Star Jumps:

4.Deadlifts:

5.Crunches:

6.Plank:

These six exercises make for a full-body workout that will work all areas of the body without going out to the gym. If you have just a few minutes to spare, either because your work schedule dominates most of your time or you are at home looking after the children, each daily routine will only take just a few minutes to complete.

What makes this an ideal workout challenge for beginners is that all of the exercises are generally very simple to execute, therefore being suitable for anyone regardless of their fitness level. As you work through the 30-day challenge and your level of fitness begins to improve, you will notice core areas of the body – such as your abdomen, chest and legs – become leaner and stronger, making it easier to hit your daily target.

The 30-Day Full Body Workout Challenge

Exercise	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6
Push-Ups	2 Reps	4 Reps	6 Reps	Rest	8 Reps	10 Reps
Squats	10 Reps	12 Reps	14 Reps	Rest	16 Reps	18 Reps
Star Jumps	10 Reps	12 Reps	14 Reps	Rest	16 Reps	18 Reps
Deadlifts	10 Reps	12 Reps	14 Reps	Rest	16 Reps	18 Reps
Crunches	20 Reps	25 Reps	30 Reps	Rest	35 Reps	40 Reps
Plank	1 Min	1 Min 10 Secs	1 Min 20 Secs	Rest	1 Min 30 Secs	1 Min 40 Secs
Exercise	Day 7	Day 8	Day 9	Day 10	Day 11	Day 12
Push-Ups	12 Reps	Rest	14 Reps	16 Reps	18 Reps	Rest
Squats	20 Reps	Rest	22 Reps	24 Reps	26 Reps	Rest
Star Jumps	20 Reps	Rest	22 Reps	24 Reps	26 Reps	Rest
Deadlifts	20 Reps	Rest	22 Reps	24 Reps	26 Reps	Rest
Crunches	45 Reps	Rest	50 Reps	55 Reps	60 Reps	Rest
Plank	1 Min 50 Secs	Rest	2 Mins	2 Mins 10 Secs	2 Mins 20 Secs	Rest
Exercise	Day 13	Day 14	Day 15	Day 16	Day 17	Day 18
Push-Ups	20 Reps	22 Reps	24 Reps	Rest	26 Reps	28 Reps
Squats	28 Reps	30 Reps	32 Reps	Rest	34 Reps	36 Reps
Star Jumps	28 Reps	30 Reps	32 Reps	Rest	34 Reps	36 Reps
Deadlifts	28 Reps	30 Reps	32 Reps	Rest	34 Reps	36 Reps
Crunches	65 Reps	70 Reps	75 Reps	Rest	80 Reps	85 Reps
Plank	2 Mins 30 Secs	2 Mins 40 Secs	2 Mins 50 Secs	Rest	3 Mins	3 Mins 10 Secs
Exercise	Day 19	Day 20	Day 21	Day 22	Day 23	Day 24
Push-Ups	30 Reps	Rest	32 Reps	34 Reps	36 Reps	Rest
Squats	38 Reps	Rest	40 Reps	42 Reps	44 Reps	Rest
Star Jumps	38 Reps	Rest	40 Reps	42 Reps	44 Reps	Rest
Deadlifts	38 Reps	Rest	40 Reps	42 Reps	44 Reps	Rest
Crunches	90 Reps	Rest	95 Reps	100 Reps	105 Reps	Rest
Plank	3 Mins 20 Secs	Rest	3 Mins 30 Secs	3 Mins 40 Secs	3 Mins 50 Secs	Rest
Exercise	Day 25	Day 26	Day 27	Day 28	Day 29	Day 30
Push-Ups	38 Reps	40 Reps	42 Reps	Rest	44 Reps	46 Reps
Squats	46 Reps	48 Reps	50 Reps	Rest	52 Reps	54 Reps
Star Jumps	46 Reps	48 Reps	50 Reps	Rest	52 Reps	54 Reps
Deadlifts	46 Reps	48 Reps	50 Reps	Rest	52 Reps	54 Reps
Crunches	110 Reps	115 Reps	120 Reps	Rest	125 Reps	130 Reps
Plank	4 Mins	4 Mins 10 Secs	4 Mins 20 Secs	Rest	4 Mins 30 Secs	4 Mins 40 Secs

Our 30-day challenge includes a rest day after every three active days, which you can use either to kick back and relax on the sofa or to incorporate some cardio into your fitness regime. While the latter days of our challenge may look daunting now, by taking things one day at a time then we are confident that you will navigate your way through the UK Gym Equipment 30-day full-body workout, albeit whilst breaking a sweat!

For more information on the range of fitness equipment available from our website please get in touch with a member of our team via the contact page. Alternatively, you can view our other workouts on our blog, giving you further inspiration on how you can achieve your goals both in and outside of the gym.