ADAM MAXTED: My 30-Day Body Weight Challenge

With summer not long away again, many people will be using the thought of their holiday as motivation to start training or added motivation to train harder. Let's face it, as men we all want to look good, feel self-confident and attract the attention of women, especially when stripping off on the beach or by the pool, and being able to turn heads is a great feeling.

I have designed a 30-day challenge which can be done at home or at the gym, using basic bodyweight and core exercises to give you a full body workout: push ups, pull ups and dips to build the chest, back and arms; burpees to work on cardiovascular fitness; and sit ups and knee tucks to build a solid mid-section.

Each day will get progressively harder – there is no set time limit, but do aim to complete it in good time and only rest when needed. Complete the exercises in order and don't move on until the set number is completed. Proper technique is crucial for your safety and benefit of the workout, so do rest when needed and then continue until you complete all the reps.

As the days go on, it may look like a lot of reps, but simply break it into sets of 15-20 reps and then rest as long as you feel you need to before continuing. You will get out of these 30 days what you put into them, so take it seriously, stay strict with your diet and keep on track with each day.

I can assure you that after these 30 days, you will be feeling stronger and fitter, with your chest and arms bursting out of your T-shirts and looking more beach body ready in just 30 days!

Most gyms with have a joint pull up and dip machine which I suggest you use for this workout. But if you are doing this at home, I recommend you invest in a door frame pull up bar, which are easy to find these days.

Day 1

  • 10 Push Ups
  • 10 Pull Ups
  • 10 Dips
  • 10 Burpees
  • 25 Sit Ups
  • 25 Knees Tucks

Day 2

  • 15 Push Ups
  • 15 Pull Ups
  • 15 Dips
  • 15 Burpees
  • 30 Sit Ups
  • 30 Knees Tucks

Day 3

  • 20 Push Ups
  • 20 Pull Ups
  • 20 Dips
  • 20 Burpees
  • 35 Sit Ups
  • 35 Knees Tucks

Day 4

  • Active Rest Day (hobbies/sport)

Day 5

  • 25 Push Ups
  • 25 Pull Ups
  • 25 Dips
  • 25 Burpees
  • 40 Sit Ups
  • 40 Knees Tucks

Day 6

  • 30 Push Ups
  • 30 Pull Ups
  • 30 Dips
  • 30 Burpees
  • 45 Sit Ups
  • 45 Knees Tucks

Day 7

  • 35 Push Ups
  • 35 Pull Ups
  • 35 Dips
  • 35 Burpees
  • 50 Sit Ups
  • 50 Knees Tucks

Day 8

  • 40 Push Ups
  • 40 Pull Ups
  • 40 Dips
  • 40 Burpees
  • 55 Sit Ups
  • 55 Knees Tucks

Day 9

  • 45 Push Ups
  • 45 Pull Ups
  • 45 Dips
  • 45 Burpees
  • 60 Sit Ups
  • 60 Knees Tucks

Day 10

  • 50 Push Ups
  • 50 Pull Ups
  • 50 Dips
  • 50 Burpees
  • 65 Sit Ups
  • 65 Knees Tucks

Day 11

  • Active Rest Day (hobbies/sport)

Day 12

  • 55 Push Ups
  • 55 Pull Ups
  • 55 Dips
  • 50 Burpees
  • 70 Sit Ups
  • 70 Knees Tucks

Day 13

  • 60 Push Ups
  • 60 Pull Ups
  • 60 Dips
  • 50 Burpees
  • 75 Sit Ups
  • 75 Knees Tucks

Day 14

  • 65 Push Ups
  • 65 Pull Ups
  • 65 Dips
  • 50 Burpees
  • 80 Sit Ups
  • 80 Knees Tucks

Day 15

  • 70 Push Ups
  • 70 Pull Ups
  • 70 Dips
  • 50 Burpees
  • 85 Sit Ups
  • 85 Knees Tucks

Day 16

  • 75 Push Ups
  • 75 Pull Ups
  • 75 Dips
  • 50 Burpees
  • 90 Sit Ups
  • 90 Knees Tucks

Day 17

  • 80 Push Ups
  • 80 Pull Ups
  • 80 Dips
  • 50 Burpees
  • 95 Sit Ups
  • 95 Knees Tucks

Day 18

  • Active Rest Day (hobbies/sport)

Day 19

  • 85 Push Ups
  • 85 Pull Ups
  • 85 Dips
  • 50 Burpees
  • 100 Sit Ups
  • 100 Knees Tucks

Day 20

  • 90 Push Ups
  • 90 Pull Ups
  • 90 Dips
  • 50 Burpees
  • 100 Sit Ups
  • 100 Knees Tucks

Day 21

  • 95 Push Ups
  • 95 Pull Ups
  • 95 Dips
  • 50 Burpees
  • 100 Sit Ups
  • 100 Knees Tucks

Day 22

  • 100 Push Ups
  • 100 Pull Ups
  • 100 Dips
  • 50 Burpees
  • 100 Sit Ups
  • 100 Knees Tucks

Day 23

  • 105 Push Ups
  • 105 Pull Ups
  • 105 Dips
  • 50 Burpees
  • 100 Sit Ups
  • 100 Knees Tucks

Day 24

  • 110 Push Ups
  • 110 Pull Ups
  • 110 Dips
  • 50 Burpees
  •  100 Sit Ups
  • 100 Knees Tucks

Day 25

  • Active Rest Day (hobbies/sport)

Day 26

  • 115 Push Ups
  • 115 Pull Ups
  • 115 Dips
  • 50 Burpees
  • 100 Sit Ups
  • 100 Knees Tucks

Day 27

  • 120 Push Ups
  • 120 Pull Ups
  • 120 Dips
  • 50 Burpees
  • 100 Sit Ups
  • 100 Knees Tucks

Day 28

  • 125 Push Ups
  • 125 Pull Ups
  • 125 Dips
  • 50 Burpees
  • 100 Sit Ups
  • 100 Knees Tucks

Day 29

  • 130 Push Ups
  • 130 Pull Ups
  • 130 Dips
  • 50 Burpees
  • 100 Sit Ups
  • 100 knees Tucks

Day 30

  • 135 Push Ups
  • 135 Pull Ups
  • 135 Dips
  • 50 Burpees
  • 100 Sit Ups
  • 100 Knees Tucks

Twitter: @AdamMaxted

Instagram: AdamMaxted

About the Author

AdamMaxted 23 - PT - Believe Fit (BELFAST) Pro Wrestling Ulster 'FLEX' Twitter-@AdamMaxted Snapchat-adamsintillate 'You have one shot at life! Dream Big'
Post a Comment

Please wait...