Guide
30-Day Bodyweight Challenge at Home
No gym, no equipment — just 30 days of structured bodyweight training that builds strength, fitness and the habit of showing up.
Why bodyweight works
Bodyweight training removes every excuse: no commute, no kit, no membership. Squats, push-ups, lunges, planks and sit-ups train every major muscle, and small changes to tempo, range and reps keep you progressing for weeks.
What a week looks like
- Strength days — squats, lunges, push-ups and core work for set reps
- Conditioning days — AMRAPs and circuits that get your heart rate up
- Mobility every day — a short flow to loosen hips, back and shoulders
Scale it to your level
Every movement has an easier version (regression) and a harder version (progression). Assisted reverse lunges instead of lunges, anchored sit-ups instead of full sit-ups — you always have an option that works today.
The rule that matters
Consistency beats intensity. A light session done beats a hard session skipped. Aim to show up every day for 30 days.
Want it done for you?
The 30-Day Headstart gives you a guided bodyweight workout, mobility flow, nutrition habit and mindset task every day — coached by Cillian Bonnar. One €97 payment.
See the 30-Day Headstart