Men’s Health 30 Day Challenge Program for People Stuck at Home

by nyljaouadi1
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The spread of the coronavirus (COVID-19) pandemic has forced millions of people to interrupt their daily lives to try to flatten the spread’s curve. Want to keep moving even while you’re stuck at home? The #MHDailyChallenge holds you accountable with one simple move every day.

But there’s more to it than just nailing one exercise, one time. Some challenges will ask you to pump out a ton of reps, beat the clock, or hold a tough position for long enough to make your muscles scream. Gutting it to the finish and completing every single one is up to you—so get ready to work.

We want you to share your hard work with us, and we’ll blast it out on our IG Story every day. And even though you might be working out on your own (thanks, social distancing!), you’ll want to get your gym buddies involved, too—so we hope you’ll combat that social distance with some social media connection by tagging them in to take the challenge.


How does it work?

  1. Check our Instagram every day for the latest #MHDailyChallenge
  2. Make a video of yourself doing the challenge
  3. Tag 5 friends to join you in the challenge and be sure to use the hashtag #MHDailyChallenge
  4. We’ll repost participants on our IG Story
    1. Ready to get moving? Let’s go!

      Week 5

      Eric Rosati/Men’s Health

      mhdailychallenge week 5

      Men’s Health/Eric Rosati

      We’re shaking it up in Week 5, because there’s more to life than just working out. We want to see what else you’re up to, and challenge ourselves to eat, think, and live in a healthy way.

      Day 1 – Eating Healthy

      variety of fruits and nuts

      Claudia TotirGetty Images

      Snap a picture of your favorite healthy snack.

      Day 2 – Resisted Hollow Holds

      Give us a 30-second hollow hold with resistance.

      Day 3 – List Your Blessings

      man hand with pencil writing on white notebook with copy space concept for education and business

      Aleksandr ZubkovGetty Images

      Make a list of three good things that happened today.

      Day 4 – Iron Cross Plank

      Can you do a 30-second iron cross plank?

      Day 5 – Bookworm Time

      opened book on the desk

      Witthaya PrasongsinGetty Images

      Show us what you’re currently reading.

      Day 6 – Paused Pushups

      Rep out 15 paused pushups—just don’t rush.

      Day 7 – Eggsellent Breakfast

      eggs on barnwood

      ATU ImagesGetty Images

      Make eggs for breakfast—show us how you decided to make them.

      Check back for more challenges next week.

      Here’s what you missed in the previous weeks. Feel free to give any of these challenges a go!

      Week 4

      mhdailychallenge

      Eric Rosati/Men’s Health

      image

      Men’s Health/Eric Rosati

      Day 1 – Rows

      Find something (anything!) to row, and give us 10 good row reps per arm.

      Day 2 – Romanian Deadlifts

      Grab a box and give us 8 Romanian deadlifts.

      Day 3 – Farmer’s Walk

      Can you do a farmer’s walk for 45 full seconds without stopping? Let’s see it!

      Day 4 – Mountain Climber

      The simple but deadly mountain climber can whip you into shape, fast. That’s the game plan here: Give us as many mountain climber reps as you can in 30 seconds.

      Day 5 – V-Ups

      Let’s see 15 V-Ups—in only 20 seconds.

      Day 6 – Gator Roll

      The gator roll is an underrated test of ab strength. Whatcha got? We want to see. Give us 4 perfect gator rolls (there and back, there and back).

      Day 7 – Walking Lunges

      How far can you walking lunge in 30 seconds?

      Week 3

      image

      Eric Rosati/Men’s Health

      image

      Men’s Health/Eric Rosati

      Day 1 – Sit-Throughs

      Hit as many sit-throughs as you can in 1 minute. Yes, it’ll be harder than you think!

      Day 2 – Lunges

      Give us 20 pairs of alternating lunges.

      Day 3 – Inverted Row

      Can you find a spot to give us 10 inverted rows? We want to see it. A chair and a shovel works just fine.

      Day 4 – Box Squat

      15 box squats. Let’s go!

      Day 5 – Turkish Getup

      How’s your Turkish Getup? Grab something, anything, and give us 3 getups per side.

      Day 6 – 3-Step Getup

      Blast your abs with 10 reps per side of 3-step getups

      Day 7 – Typewriter Pushup

      Can you pull off a typewriter pushup? Or an archer? Let us see.

      Week 2

      image

      Eric Rosati/Men’s Health

      image

      Men’s Health/Eric Rosati

      Keep it moving in Week 2! Let’s get more people active—try tagging different friends this week.

      Day 1 – 20 Halos

      Use whatever weight you have to give us 20 halos. Hope you’re feeling angelic.

      Day 2 – Goblet Squats

      You have something you can goblet squat, even if you don’t know it. Find that thing—it could be a bag of salt, your coffeepot, anything—and give us 10 good goblet squats.

      Day 3 – Step Up Anywhere

      Do you have a raised platform, like a chair, and ottoman, or a set of stairs? You can step up. Give us 6 per side—and make sure to take your time, focus on the front leg, and stay balanced.

      Day 4 – Close-Grip Pushup Burnout

      How many close-grip pushups can you do in 30 seconds? We want to see it—just make sure your hand placement is on point.

      Day 5 – Bulgarian Split Squat

      Check the clip above to learn how to get in position on your couch, and ottoman, or a chair, then pump out 20 straight reps on each leg. Major bonus points if you can load it up and keep your balance.

      Day 6 – Russian Twists

      We want to see you challenge your core with this move, but you better not be rushin’. See if you can survive for 45 seconds of nonstop work.

      Day 7 – Hip Thrust

      Just because you’re spending more time on your butt doesn’t mean you shouldn’t give it any love in your training. Let’s see 20 reps of bodyweight thrusts—level it up and do 10 single-leg reps each side, if you prefer.

      Week 1

      Day 1 – 20 Superman Holds

      Take on 20 Superman holds. Don’t cheat—follow the directions below to make sure you’re doing the exercise the right way.

      Day 2 – 10 Bird Dogs

      Give us 10 perfect bird dog reps per side. If you don’t feel it, you’re not squeezing hard enough.

      Day 3 – 1 Minute AMRAP Burpees

      You know them, you fear them—now it’s time to crush burpees like it’s nothing. Do as many as you can in 1 minute. Just play it safe and do them the right way.

      Day 4 – Plank Shoulder Taps

      Do you really own your plank? Give us 10 plank shoulder-taps…. and make it take exactly 30 seconds, a test of form over rushing.

      Day 5 – 20 Pushups

      20 Pushups! Let’s get it!

      Day 6 – 20 Split Squats

      Drop to a knee and give us 20 total split squats. Level it up and do it while holding something (anything!) in a goblet position.

      Day 7 – Hollow Hold Time Challenge

      How long can you stay in a perfect hollow hold? Start that timer!






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