28-Day Workout Challenge

Looking for a way to kick your workouts up a notch? Have no gym but want real results? Want to torch calories and build muscle without any fancy equipment? Take on our new 28-day no-gym workout challenge!

No need for dumbbells, barbells, treadmills, or machines. This no-gym workout plan uses nothing but your own bodyweight to challenge your muscles and get your heart rate pumping. Ready for the challenge? Grab a mat and a water bottle and get going!

Equipment Needed: Yoga mat or beach towel; bench or chair

What to Do: Complete the exercises listed for the assigned number of sets each day.

Day 1:

10 Squats
10 One-Legged Deadlifts (on each side)
10 Walking Lunges

Day 2:

10 Push-Ups
10 Up-Down Planks (on each side)
10 Tricep Dips

Day 3:

10 Straight Leg Jackknifes
20 Mountain Climbers
30-Second Plank

Day 4:

Rest

Day 5:

12 Squats
12 One-Legged Deadlifts (on each side)
12 Walking Lunges

Day 6:

12 Push-Ups
12 Up-Down Planks
12 Tricep Dips

Day 7:

12 Straight Leg Jackknifes
24 Mountain Climbers
45-Second Plank

Day 8:

Rest

Day 9:

10 Squats
10 One-Legged Deadlifts (on each side)
20 Walking Lunges
<repeat>

Day 10:

10 Push-Ups
10 Up-Down Planks (on each side)
10 Tricep Dips
<repeat>

Day 11:

10 Straight Leg Jackknifes
20 Mountain Climbers
60-Second Plank
<repeat>

Day 12: 

Rest

Day 13:

12 Squats
12 One-Legged Deadlifts (on each side)
12 Walking Lunges
<repeat>

Day 14:

12 Push-Ups
12 Up-Down Planks (on each side)
12 Tricep Dips
<repeat>

Day 15:

12 Straight Leg Jackknifes
24 Mountain Climbers
60-Second Plank
<repeat>

Day 16:

Rest

Day 17:

10 Squats
10 One-Legged Deadlifts (on each side)
10 Walking Lunges
<repeat for a total of 3 sets>

Day 18:

10 Push-Ups
10 Up-Down Planks (on each side)
10 Tricep Dips
<repeat for a total of 3 sets>

Day 19:

10 Straight Leg Jackknife
10 Mountain Climbers
60-Second Plank
<repeat for a total of 3 sets>

Day 20:

Rest

Day 21:

12 Squats
12 One-Legged Deadlifts (on each side)
12 Walking Lunges
<repeat for a total of 3 sets>

Day 22:

12 Push-Ups
12 Up-Down Planks
12 Tricep Dips
<repeat for a total of 3 sets>

Day 23:

12 Straight Leg Jackknifes
24 Mountain Climbers
90-Second Plank
<repeat for a total of 3 sets>

Day 24:

Rest

Day 25:

15 Squats
15 One-Legged Deadlifts (on each side)
20 Walking Lunges
<repeat for a total of 3 sets>

Day 26:

15 Push-Ups
15 Up-Down Planks (on each side)
15 Tricep Dips
<repeat for a total of 3 sets>

Day 27:

15 Straight Leg Jackknifes
30 Mountain Climbers
90-Second Plank
<repeat for a total of 3 sets>

Day 28:

Rest

Exercises:

Squats

One-Legged Deadlift

Walking Lunges

Push-Ups

Up-Down Plank

Tricep Dips

Jackknife

Mountain Climber

Plank

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