CHALLENGE PLANS

Pick a little thing. Keep it for a month.

Plans that start small enough to keep, with the form tips and rest days that get you to the last day. Track any of them in Antamio and finish with before-and-after proof.

• 30-day squat challengeA realistic 30-day squat challenge for beginners: a week-by-week plan, form tips, and how to track every day and keep before-and-after proof.
• 100 push-ups a dayHow to build up to 100 push-ups a day without burning out: a 30-day plan from knee push-ups to full sets, form tips, and a tracker that keeps your proof.
• 30-day plank challengeA 30-day plank challenge that fits in a few minutes a day: a plan from 1 to 3 minutes a day, form cues, and a timer-friendly daily tracker.
• 30-day burpee challengeA 30-day burpee challenge for beginners: from 10 step-back burpees to 50 a day, form tips that spare your knees and wrists, and a tracker with rest days.
• 30-day pull-up challengeA 30-day pull-up challenge you can start with zero pull-ups: dead hangs and slow negatives each week, form tips, and a daily tracker with rest days.
• Daily walk challengeStart a daily walk challenge: 30 minutes a day for 30 days (or less to begin), ideas to keep it interesting, and a tracker with a streak you can see.
• 30-day running challengeA beginner 30-day running challenge in minutes, not miles: run/walk intervals, rest days built in, running tips, and a streak you can actually see.
• 30-day cold shower challengeA 30-day cold shower challenge that starts with 15 seconds of cold: a week-by-week plan, tips for the first gasp, safety notes, and a daily check-in.
• 365-day challengeThinking about a 365-day challenge? How to choose a habit small enough to last a year, plan rest days, survive missed days, and keep a year of proof.
• 75 Hard alternativeA kinder 75 Hard alternative: pick your own challenge, length and rest days. A missed day won't reset you, and you keep before-and-after proof.
• How to stick to a 30-day challengePractical ways to finish a 30-day challenge: a target for your worst day, a fixed time, planned rest days, a plan for missed days, and visible progress.