Programs
30-Day Challenges
30-Day Home Bodyweight Challenge — 5-Day, 4 Weeks (Bodyweight)
A 4-week, 5-day-per-week 30-day challenges designed for beginner lifters. Goal: build a daily habit and general fitness. Every movement in this program comes from the CoreRise exercise library so form guidance and cues are one click away.
Weeks
4
Days/wk
5
Level
Beginner
Kit
Bodyweight
Home Day 1
5 exercises| Exercise | Sets | Reps |
|---|---|---|
| Bodyweight Squat | 3 | 6–10 |
| Push-Up | 3 | 6–10 |
| Dumbbell Romanian Deadlift | 3 | 6–10 |
| Single-Arm Dumbbell Row | 3 | 6–10 |
| Plank | 3 | 8–15 (or 30–60 sec) |
Home Day 2
5 exercises| Exercise | Sets | Reps |
|---|---|---|
| Bulgarian Split Squat | 3 | 6–10 |
| Incline Push-Up | 3 | 6–10 |
| Dumbbell Shoulder Press | 3 | 6–10 |
| Inverted Row | 3 | 6–10 |
| Dead Bug | 3 | 8–15 (or 30–60 sec) |
Home Day 1
5 exercises| Exercise | Sets | Reps |
|---|---|---|
| Bodyweight Squat | 3 | 6–10 |
| Push-Up | 3 | 6–10 |
| Dumbbell Romanian Deadlift | 3 | 6–10 |
| Single-Arm Dumbbell Row | 3 | 6–10 |
| Plank | 3 | 8–15 (or 30–60 sec) |
Home Day 2
5 exercises| Exercise | Sets | Reps |
|---|---|---|
| Bulgarian Split Squat | 3 | 6–10 |
| Incline Push-Up | 3 | 6–10 |
| Dumbbell Shoulder Press | 3 | 6–10 |
| Inverted Row | 3 | 6–10 |
| Dead Bug | 3 | 8–15 (or 30–60 sec) |
Home Day 1
5 exercises| Exercise | Sets | Reps |
|---|---|---|
| Bodyweight Squat | 3 | 6–10 |
| Push-Up | 3 | 6–10 |
| Dumbbell Romanian Deadlift | 3 | 6–10 |
| Single-Arm Dumbbell Row | 3 | 6–10 |
| Plank | 3 | 8–15 (or 30–60 sec) |
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