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    The Men’s Health 30-Day Workout Challenge to Train Every Day

    Sometimes the most challenging part of exercising is knowing what to do.

    You may not have a definite goal in mind other than to move or look different when the summer season rolls around. it’s okay. Not everyone is prepared to constantly aspire to build muscle or run fast, following a detailed program designed for peak performance and radical transformation. simply wanting to stay active to live a healthier life is a worthwhile goal, especially if you’re just taking your first steps toward making exercise a part of your daily routine or recommitting to exercising before summer season. but you must be ready to commit to your new routine for it to be effective.

    That’s what the Men’s Health 30 Day Workout Challenge is all about: doing something every day. Instead of limiting the focus to just one specific body part, muscle group, or type of exercise, like we did with our previous challenges, we’re more interested in establishing healthy habits and introducing you to common exercise protocols that will be helpful to the rest. of your fitness life. beginners can rise to the challenge and hold their own, while fitness pros can still push themselves to work to their full potential using these routines.

    The plan is simple. You’ll be taking on a new workout routine every day, but there will be some consistencies so you’re not constantly thrown into the deep end if you’re not very experienced. All workouts will be comprised of a group of just 11 exercises, which you can see below demonstrated by the architect of the program, Director of Fitness for Men’s Health Ebenezer Samuel, C.S.C.S.

    Each week of the program will focus on a different training scheme, so you can master the structure and feel comfortable with each protocol. the schedule will also be structured in a way that allows you to flex all your muscles, both figuratively and literally; day 1 of each week will focus on mobility and core, day 2 is upper push/pull, day 3 is lower body, day 4 is a mobility focus, day 5 is upper push/pull , day 6 is an upper/lower/core split, and day 7 is all core.

    all you have to do is buy. by day 30 (or bonus day 31, if you’re playing), you’ll have at least completed this challenge. if you push yourself, you’ll also move better, feel fitter, and look different than day 1, just in time for the summer season.

    30 day workout challenge exercises for men’s health

    mobility

    ▼ spiderman lunges at the spine

    ▼ squat to spine

    ▼ alternating glute bridge

    top

    ▼ push-ups

    ▼ close grip push-ups

    ▼ inclined elevation

    bottom

    ▼ paused squat

    ▼ single leg glute bridge

    core/conditioning

    ▼ hollow rock

    ▼ plank shoulder touch

    ▼ climber

    week 1: intervals

    For each interval workout, work for 40 seconds, then rest 20 seconds, unless otherwise noted. repeat for 2 rounds. the goal: work to get quality repetitions for each movement.

    day 1

    • minute 1: spider-man lunge to the spine• minute 2: hollow rock• minute 3: shoulder board touch• minute 4: climber

    day 2

    • minute 1: glute bridge reach• minute 2: incline t• minute 3: pushup• minute 4: incline t

    day 3

    • minute 1: t-spine squat• minute 2: squat pause• minute 3: glute bridge right• minute 4: glute bridge left

    day 4

    60 seconds, no break

    • minute 1: squat to reach• minute 2: glute bridge reach• minute 3: spiderman to t-spine

    day 5

    50 seconds on, 10 seconds off

    • minute 1: spiderman to t-spine• minute 2: incline t• minute 3: close grip push-ups• minute 4: incline t

    day 6

    30 second intervals, without rest

    • 1: t-spine squat• 2: glute bridge reach• 3: pause squat• 4: mountain climber• 5: incline t• 6: mountain climber• 7: pushup• 8: mountain climber• 9 : spiderman to t-spine• 10: mountain climber

    day 7

    work for 40:20 the first time, then 50:10

    • minute 1: glute bridge reach• minute 2: hollow rock• minute 3: shoulder touch• minute 4: climber

    week 2: amrap

    You know the exercises you are working with. now things get fun. this week, we present you amraps, as many rounds as possible. You will work for 8 minutes in each training this week, and your goal is to complete as many rounds of the circuit that we present to you as possible. don’t lose your focus on quality reps, but try to keep score.

    day 1

    • 5 spiderman to t-spine• 10 glute bridge per side• 15 hollow rocks• 20 mountain climbers

    day 2

    • 5 glute bridges• 10 incline t • 20 push-ups• 10 incline t• 30 climbers

    day 3

    • 5 squats to reach• 25 pause squats• 25 left glute bridges• 25 right glute bridges

    day 4

    • 10 spider-man t-spine• 10 crab reach• 10 t-spine squats• 30 mountain climber

    day 5

    • 10 crab reach• 10 pushups• 20 incline pushups• 10 close grip pushups

    day 6

    • 5 spiderman to t-spine• 10 squats with pause• 10 incline on t• 10 squats with pause• 10 push-ups with close grip

    day 7

    • 5 spiderman to t-spine• 10 shoulder touch• 20 mountain climber

    week 3: mom

    this week you will learn the beauty of the emom, every minute by the minute. you will work again for 8 minutes, completing the entire sequence of movements that we give you every minute. your goal: to finish all the work as quickly as possible (while maintaining good form!) so you can rest until the start of the next minute.

    day 1 – 2 rounds

    • minute 1: 6 glute bridge runs, 10 hollow rocks• minute 2: 6 glute bridge runs, 15 climbers• minute 3: 6 glute bridge runs, 10 plank shoulder taps• minute 4 : 30 climbers

    day 2 – 2 rounds

    • minute 1: 5 spiderman t-spine• minute 2: 10 incline t, 10 close grip pushups• minute 3: 10 incline t, 10 pushups• minute 4: 40 mountain climbers

    day 3 – 2 rounds

    • minute 1: 5 spiderman to t-spine• minute 2: 5 squats to get there, 10 squats• minute 3: 5 crabs, 10 glute bridges per side• minute 4: 10 squats, 5 glute bridges per side

    day 4 – 3 rounds

    • minute 1: 5 spiderman to t-spine• minute 2: 10 crab reach• minute 3: 20 mountain climber, 5 hollow rock

    day 5 – 2 rounds

    • minute 1: 5 crab reaches• minute 2: 25 push-ups• minute 3: 20 incline t• minute 4: 40 climbers

    day 6 – 2 rounds

    • minute 1: 5 spiderman to t spine• minute 2: 10 squats, 10 bends t• minute 3: 10 squats, 15 pushups• minute 3: 10 squats, 20 mountain climbers

    day 7 – 1 round

    • minute 1: 3 spiderman t-spins per side, 6 glute bridges• minute 2: 10 hollow rocks, 10 plank shoulder taps• minute 3: 10 hollow rocks, 20 climbers• minute 4: 25 hollows rocks

    week 4: mom +1

    This final week, you’ll turn up the intensity one last time and dominate the emom+1. you will return to training for 8 minutes each day, but in each round you will work a little more, adding 1 repetition to each of the exercises that you must complete in each minute. that means the first minute of your workout can be easy, but the last minute will be very challenging as you race against the clock to hit all your reps.

    day 1 – 4 rounds

    • minute 1: 10 shoulder touches on planks, 10 hollow rocks• minute 2: 30 climbers

    day 2 – repeat to failure

    • minute warm-up: 10 squats to reach• minute: 5 push-ups, 5 close-grip push-ups, 5 mountain climbers, 5 incline push-ups

    day 3 – repeat to failure

    • warm-up minute: 5 crab reaches• minute: 10 squats, 10 glute bridges per side

    day 4 – 3 rounds

    • minute 1: 5 spiderman to t-spine• minute 2: 10 crab reach• minute 3: 5 squats to reach

    day 5: alternate both rounds until failure

    • minute warm-up: 5 squats to reach• minute 1: 10 push-ups, 10 close-grip push-ups• minute 2: 10 15 incline t, 10 mountain climbers

    day 6: alternate both rounds until failure

    • minute warm-up: 5 spiderman to t-spine• minute 1: 10 mountain climbers, 10 push-ups, 10 squats• minute 2: 20 bent over ts

    day 7 – repeat to failure

    minute warm-up: 5 minute crab reach: 5 plank shoulder touches, 10 mountain climbers, 5 hollow rocks

    week 5: remix

    You have learned and used four different styles of fast training, now we are going to introduce three more trainings that combine these principles.

    day 1

    • warm-up: 10 spiderman to t-spine• fab 50 amrap: 50 climbers, 50 squats, 50 hollow rocks

    day 2: repeat as many rounds as possible to failure

    • warm-up: 10 crab reach• emom+1: 10 squats, 10 push-ups, 10 hollow rocks

    day 3: repeat as many rounds as possible to failure

    • warm-up: 10 squats to reach

    mom+1

    • minute 1: 40 climbers• minute 2: 30 hollow rocks• minute 3: 20 board shoulder taps

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