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The No-Equipment Workout Challenge

1st Dec 19

January and Summer are always the best times of the year to start a new chapter of your health. It’s an unavoidable annual time of change, and it’s full of people intending to make themselves better people, often by starting out trying to exercise more, and that’s not a bad thing to do. If it helps you to push yourself, then embrace it. One of the best ways to strike while the iron is hot is by taking a new challenge, or a workout challenge like this one.

We’ve put together an excellent way to help get the ball rolling gently in a way that lets you exercise from home for just a few minutes a day and help you become an all-around fitter person. All of the exercises need no equipment to do, and you only need to do them three times per week to push to the next level. It’s simple, but it really is an awesome way to get you ready for the fitter year ahead!

With all that being said, let’s look at what we’ve got.

Want to move fast? Jump to the right section below.


    The Workout Challenge Structure

    January calendar with dumbbells

    The January workout challenge plan we’ve put together is set to last you four weeks by splitting up nine exercises into three workouts per week. Easy. You can do them whenever you like, as long as you try your best to put a day in between them to give yourself time to recover. (the last thing you need is an injury, right?)

    The exercises don’t change, but instead, you do. Do the exercises a little differently when you can, and add more reps too. That’s the best way to boost your progress and track it as you do. It’s awesome.

    Workout Videos

    Check out the full three week workout here with our Ambassador Lauren:

    Week One

    The first week is all about finding your feet. By doing ten reps of each exercise, you get a feel for the best ways to do them and find out where your strengths and your weaknesses are. That’s perfect, and it’s useful. If you do struggle, try the easier alternative to give you a boost, like keeping your knees on the floor for push-ups or only doing half squats.

    Week Two

    The second week is all about doing exactly what you just did, but better. Double it. Instead of 10 of everything, try your best to hit 20. It’s hard, but it works, and it gives you the best chance you’ve got! You can do it!

    Week Three

    This week is all about pushing your limits. We’re looking at doing as many reps as possible in 60 seconds to do it. That’s it. It doesn’t matter how many you’re aiming for. Just push yourself as hard as you can! The shock to your system may be just the thing you need for better results!

    Week Four

    For the last week of our awesome January workout challenge plan, we’re hitting things harder than ever and really changing things up. This week is all about advancing and getting ready for what’s next. To do that, we’re going to look at modifying all of the exercises like this:


    Change from standard squats to kneeling squats. Gradually lower yourself until you’re on your knees one leg at a time, and then back up. It combines isometric exercise with a new world of squatting, and it’s awesome.

    Reverse Snow Angels

    Kick your legs while you do it. This adds your lower back into things if you can master it! That’s vital for good health and posture.


    It’s time to take your knees off the floor, or it’s even worse if you’re already doing full push-ups. Elevate your feet by putting them on a sofa or chair and try doing them this way. It’s harder. A lot harder.


    Lunges are hard to change since they’re so impressive as it is, but make sure you try them backwards and for a longer time to really make things as good as possible. If you have access to anything heavy, try to pass something from one hand to the other between the gapped leg. This way, you involve your core and make a big impact on your whole body.


    Planks are of the best isometric exercises ever already. Adding a little twist (literally) to a side plank will hit more of your core and make things even better!

    Jumping Jacks

    Jumping jacks or star jumps are what they are, and there’s not much more you can do to them. If you can, try to help something in each hand as you do them to add more resistance and see what changes you see!

    Side Lunges

    These are hard enough, but try to get lower with every motion without adding any bounce. They’re tough, and they’re already a great way to hit your adductors and abductors muscles.

    Mountain Climbers

    Mountain climbers are a great way to hit your lower abs. That much we know. Try to hit them even more by making an outward leg motion, or “Spiderman” as we looked at here.

    Wood Chops

    Lastly, we’ve got a tiny change to make to wood chops too, and that’s by holding something a tad heavier than usual, even like a milk carton! It’s all helpful!

    Once you’ve smashed all of these, you’re hopefully ready for the year ahead by making your own workout plan to tank your fitness goals however you can! Check out more articles for more information, and if you have anything you need, drop us a line! We’re always happy to help!

    Good luck!

    Before beginning the January workout challenge or any exercise or nutrition program, consult your physician, doctor or other professional. This is especially important for individuals over the age of 35 or persons with pre-existing health problems. assumes no responsibility for personal injury or property damage sustained using our advice.

    If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout at once and consult a physician or doctor immediately.